Achilles tendon pain
A free safety check and a guided exercise plan for pain at the back of the heel or just above it that has come on gradually.
Pain and stiffness at the back of the heel, worst when you start to walk or after activity, often settles with the right exercise, done regularly. This program checks first that exercise is safe for you, then guides you step by step and adjusts to how your tendon responds. It is a guided plan, not a diagnosis.
How it works
A safety check first
A short assessment looks for warning signs that need a doctor before you exercise.
Exercises one at a time
Simple guided moves. After every set you report pain and effort, and the plan adapts.
Stop and contact your clinician
When your answers suggest it is time to rest or to get help, the program says so clearly.
Who it is for
Adults with pain and stiffness at the back of the heel or just above it that came on gradually, without a sudden snap, an operation or an injection near the tendon, who want a structured plan to follow at home, alongside the care of their own clinician.
Exercises in this program
Instructions and a line drawing for each exercise. Your program decides the amount.
Start this program for free
Create a free account and begin with your assessment. We will remember that you chose this program.