We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
The first aim with managing tendinopathy is often to reduce pain. It is usually the most troubling symptom for a patient and pain can lead to reduced activity, fear avoidance and muscle weakness. With the pain managed you are then able to focus on maintaining range of movement through the ankle and appropriate loading as already instructed by your physiotherapist. You should work into pain during these exercises but ideally, this should not exceed any more than 3 out of 10 on your self-perceived pain scale.
This program is a further progression with challenging progressive loading of the affected tendon.
Functional rehabilitation/Biomechanical modification — Studies have found associations between abnormal biomechanics and the development of tendinopathy (4). Building strength combined with a gradual return to usual activities and appropriate biomechanical modifications, if necessary, will be enough to rehabilitate a tendinopathy.