Two Exercise Protocols for Achilles Tendinopathy

Use the Alfredson Rehab Protocol and Silbernagel Exercise Therapy to rehabilitate Achilles Tendinopathy. Begin the rehab protocols at your current health and fitness levels. Work through a symptom free range of motion. Build intensity in small, gradual, calculated increments.

The Achilles tendon is the largest and strongest tendon in the body. The Achilles tendon connects the gastrocnemius and soleus muscles to the heel bone. When the calf muscles contract, the Achilles tendon pulls the calcaneus (heel bone) backward and upward. Flexion of the calf muscles moves the front of the foot and front of the ankle downwards. This motion is called plantar flexion. The calf muscles and Achilles tendon are prime movers and exert an enormous amount of pull on the heel bone.

Alfredson Rehab Protocol

Gastrocnemius, soleus and Achilles Tendon are loaded eccentrically by performing heel drops on injured side and using non-injured limb to concentrically return to start position.

Performed twice daily.

Three sets of fifteen reps. Straight and bent knee (Total 180 repetitions daily).

Twelve weeks.

Non-disabling pain is permitted.

Load is added gradually in a backpack (in steps of five kg) when exercises can be performed without pain.

Mid-portion: Use raised platform.

Insertional: Start on flat surface and gradually increase height of platform.

Silbernagel Exercise Therapy

Various concentric and eccentric heel raise exercises.

Performed both on one and two legs.

Three sets of fifteen reps.

Non-disabling pain is permitted.

Progression is made by changing from bipedal to unipedal, progressing from concentric-eccentric to purely eccentric loading, adding weight in a backpack (in steps of five kg when pain did not exceed five on a 0–10 numerical rating scale) and by using fast-rebounding and plyometric exercises.

1) Bilateral Concentric and Eccentric

2) Bilateral Concentric and Unilateral Eccentric

3) Unilateral Concentric and Eccentric

4) Seated Unilateral Concentric and Eccentric

Rehabilitate your Achilles tendon and calf muscles with these two proven protocols. Utilize either the Alfredson Rehab Protocol or the Silbernagel Exercise Therapy to eliminate the source and symptoms of Achilles Tendinopathy.

Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV

Web Site:






“Running: Maximize Performance & Minimize Injuries”