Weeks 0-2: Boot in tip-toe (equinus) position,
partial weight-bearing.
Weeks 2-6: Gradual heel-wedge reduction,
full weight-bearing, begin gentle isometrics.
Weeks 6-10: Transition out of boot, double
then single-leg heel raises.
Months 3-6: Running drills and sport-specific
training.
6+ months: Return to competition once calf
strength ≥90% of the other side.
When can I start physiotherapy?
Most protocols introduce guided physio around week 2-3 for simple ankle range-of-motion and seated calf activation. By
weeks 6-10 you'll progress to resistance bands and load-bearing heel
raises.
When is it safe to put weight on my foot?
Evidence supports early protected weight-bearing in a boot as soon as comfort permits – often within the first few
days. This promotes tendon healing and reduces stiffness. Keep the
foot pointed (don't let the ankle bend up) whenever you stand.
Best home exercises after an Achilles rupture
Weeks 0-2
Gentle Movement
Light calf squeezes while sitting
Small ankle circles (keep foot pointed down)
Focus on keeping the wound clean and dry
Upper Body & Core
Hip and knee exercises with resistance bands
Core strengthening exercises
Upper body workouts to maintain fitness
Weeks 2-6
Boot Walking
Start walking in your boot with heel wedges
Practice proper walking technique
Gradually increase walking distance
Early Exercises
Gentle ankle movements (keep knee bent)
Light calf squeezes in different positions
Stationary bike when wound is healed
Weeks 6-12
Calf Strengthening
Two-legged heel raises on a step
Seated calf raises with light weights
Walking practice with less heel lift
Functional Movement
Basic squats and lunges
Pool exercises for better movement
Balance and stability exercises
Weeks 12-24
Advanced Strength
One-legged heel raises
Jumping and hopping exercises
Sport-specific movements
Movement Quality
Focus on smooth, natural movement
Practice sport-specific skills
Gradual return to full activity
Milestones
Strength Goals
Week 8: Two-legged heel raises through full range
Week 12: One-legged heel raises
Week 16: Ready for dynamic activities
Week 24: Return to sport (requires >90% strength)
Important Notes
Always follow your physio's specific plan
Stop if you feel sharp pain
Timeline may vary based on individual healing
Focus on quality of movement over speed of progress
Remember: Always follow your physio's specific plan and stop if
you feel sharp pain. Your timeline might be different based on
your doctor's advice and how you're healing.
When can I drive again?
For right-sided injuries most surgeons recommend
waiting until you can perform an emergency stop simulation in
trainers – typically after week 8-10 once you're out of the
boot. Left-sided injuries in an automatic car may return sooner.
Check with your doctor and insurer first.
How do I progress from walking to running?
Start with a jog-walk programme: 1 min jog / 1
min walk x10 on a flat track when you can perform 25 single-leg
heel raises pain-free. Gradually increase jog intervals and
introduce direction changes.
Weeks 0-2: partial weight-bearing in a boot. Weeks 2-6: heel-wedge reduction & early physio. Weeks 6-10: out of boot, heel raises. Months 3-6: return-to-run drills. 6+ months: unrestricted sport when strength >90 %.
When can I start physiotherapy?
Usually around week 2-3 for gentle range-of-motion and isometrics, progressing to resistance work by week 6-10.
How soon can I walk without crutches?
Many patients discard crutches between weeks 2-4 once full weight-bearing in the boot feels comfortable.
How do I know I'm ready to run?
Aim for 25 single-leg heel raises and 90 % hop test symmetry before beginning a run-walk programme.
What gear helps during rehab?
A purpose-built night splint, EVENup shoe leveler, waterproof boot cover and Therabands can all make rehab smoother. See our full equipment guide for details.
