Achilles Rehab Exercise Plan

The following is a rehab plan that was created out of Claude AI, and my own customization. This plan is perfect for any runners who have suffered some calf strains, hamstring strains, and Achilles injury. We have grouped these into common focuses for each workout.

There are six different workouts that can be performed multiple times a week. My recommendation is to select a workout for each day of the week. These can be performed out of sequence. As you get stronger increase reps and sets of each exercise.

Workout 1: Calf and Achilles Strengthening

Exercise	Sets	Reps
Standing Calf Raises	3	15-20
Eccentric Calf Raises	3	10-12
Tibia Raises	3	10-12 (per leg)
Ankle Dorsiflexion	2	15-20
Plantar Flexion	2	15-20
Heel Walks	2	20 steps

Workout 2: Knee and Hip Stability

Exercise	Sets	Reps
Lateral Band Walks	3	20 steps (each direction)
3-Way Banded Hip Resistance	2	15 (each direction)
Banded Bridge Holds	2	30 seconds
Banded Squat Holds	2	30 seconds
Single Leg Split Squat	2	10 (per leg)
Reverse Lunge	2	10 (per leg)

Workout 3: Balance and Proprioception

Exercise	Sets	Reps
Single Leg Balance on BOSU Ball	3	30 seconds (per leg)
Lateral Step Downs	2	10 (per side)
Ankle Alphabet	2	10 (each direction, per leg)
Banded Plank Clamshells	2	15 (per side)
Step UpsPigeon stretch on box	2	10 (per leg)

Workout 4: Mobility and Flexibility

Exercise	Sets	Time/Reps
Calf Stretch	2	30 seconds (per leg)
Soleus Stretch	2	30 seconds (per leg)
Downward Dog	1	60 seconds
Foot Ball Rollout	1	2-3 minutes
Towel Foot Crunches	2	15-20
Towel Crunches	2	15-20

Workout 5: Hip Strengthening

Exercise	Sets	Time/Reps
Toe Squats	3	10-12
Mini Band Fire Hydrant	3	12-15
Mini Band Knee Drive	3	8-10
Fire hydrant stretch	3	6-10
Mini Band Hamstring	2	6-8
Airplane Rotations	2	2-4
Single Leg RDL	4	10-12

Workout 6: Foot Strengthening

Exercise	Sets	Time/Reps
Towel Foot Crunches	2	10
Toe Widening	2	10 seconds
Toe press downs	3	10 seconds
Seated Toe and Hell Raise	2	10 seconds
Seated Upright Childs Pose	2	30 seconds

Remember to listen to your body and adjust the intensity and volume as needed. It’s also essential to complement these exercises with proper rest, recovery, and patience during the rehabilitation and prehabilitation process.