Donate to support Ukraine's independence.
Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers
Add routine to list

Achilles tendon pain exercises

Inflamed Achilles tendon or Achilles tendon pain? We've got the right exercises for you.

Duration
15 Min
Excercises
3
Difficulty
Beginner
Products used in Routine
Standard
Super Band
Mini

The Achilles tendon is the strongest tendon in your body and connects the heel to the calf muscles. How does an inflamed Achilles tendon occur? Poor-fitting shoes, long periods spent standing, poor posture and overloading are some of the possible causes.

We’ll show you which Achilles tendon exercises help to regulate the tension between your muscles and fascia.

2-3 times a week

Perform the exercises for Achilles tendon pain 2-3 times a week. Be aware of your pain threshold.

Happy recovery!

Don’t aggravate your Achilles tendon if experiencing acute pain. However, you can start Achilles tendon pain exercises during the rest period.

Achilles tendon pain exercise: relaxes tense calves

While sitting, bend one leg and place the calf of your straight leg on the BLACKROLL®. Lift your buttocks off the ground and slowly roll your calf.

Product
Seconds per side
180
Body part
Lower legs
Training Goals
Recovery, Mobility

Achilles tendon stretching: Mobilises the upper ankle joint

Begin in a semi-kneeling position and position your front foot approx. 15 cm in front of a wall. Use your hands to support you against the wall. Gently rock the knee of your positioned leg towards the wall while keeping your heel on the ground.

Product
Seconds per side
180
Body part
Ankle
Training Goals
Mobility

Achilles tendon pain exercise: for tension in the sole of the foot

While standing, place the central sole of your foot on the BLACKROLL® MINI and let your toes dangle down. Place your body weight over your foot on the MINI fascia roll. Next, slowly roll the sole of the foot back and forwards, under constant pressure.

Product
Seconds per side
120
Body part
Foot
Training Goals
Recovery, Mobility

Your tools

Ideal for beginners

BLACK
BLACK/YELLOW
BLACK/BLUE/WHITE
+5

The mother of all foam rollers

Standard

from €29.90
Three resistance levels

orange/light
green/medium
blue/strong

Training band for core & stength training

Super Band

€22.90
15 cm long

BLACK
GREEN
YELLOW
+7

Small & handy for face and arms

Mini

from €9.50

More pain routines

Heel spur exercises
Duration
27 Min
Excercises
7
Difficulty
Beginner
Loosen hardened calves
Duration
23 Min
Excercises
7
Difficulty
Beginner
Exercises for knee pain
Duration
28 Min
Excercises
7
Difficulty
Beginner
Hip pain exercises
Duration
32 Min
Excercises
8
Difficulty
Beginner
Lumbago exercises
Duration
25 Min
Excercises
7
Difficulty
Beginner
Herniated disc exercises
Duration
22 Min
Excercises
7
Difficulty
Beginner
Back pain exercises
Duration
34 Min
Excercises
10
Difficulty
Beginner
Neck Pain Exercises
Duration
28 Min
Excercises
9
Difficulty
Beginner
Exercises for runner’s knee
Duration
28 Min
Excercises
8
Difficulty
Beginner
Exercises against chest pain
Duration
27 Min
Excercises
9
Difficulty
Beginner
Shoulder pain exercises
Duration
22 Min
Excercises
8
Difficulty
Beginner
Exercises for the thoracic spine
Duration
23 Min
Excercises
8
Difficulty
Beginner
Impingement syndrome exercises
Duration
30 Min
Excercises
9
Difficulty
Beginner
Tennis elbow exercises
Duration
undefined Min
Excercises
0
Difficulty
Jaw pain exercises
Duration
15 Min
Excercises
5
Difficulty
Beginner
Carpal tunnel syndrome exercises
Duration
15 Min
Excercises
4
Difficulty
Beginner

Subscribe to our newsletter & get 10% discount on your next order

Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers