Ankle & Achilles Rehabilitation Exercises
Ankle sprains, Achilles tendonitis, and heel pain are some of the most common lower limb injuries we see at Body Mechanix in Tauranga and Papamoa. Whether your injury occurred during sport, walking on uneven ground, or from overuse, targeted rehabilitation exercises play a crucial role in recovery.
These ankle and Achilles exercises are designed to improve strength, restore mobility, and support tendon healing. Progressive loading — such as the Alfredson protocol — can help stimulate tendon repair while improving long-term resilience.
If you’re recovering from plantar fasciitis, Achilles tendinopathy, or ankle instability, consistency is key. However, exercises should always be performed within a safe pain threshold.
If you’re unsure which movements are appropriate for your stage of recovery, our podiatrists and physiotherapists can create a personalised rehabilitation plan tailored to your needs.
Ankle and Core Stability Exercises
Basic balancing exercises for ankle and core instability
Sit-to-stands:
Stand in front of a chair with your feet hip-width apart. Slowly bend your knees to sit back on the chair as steadily and gently as possible. Take a short pause and stand straight up without using your arms – you want to rely on your core and legs to stand up. Repeat this process 10 times. If you need some balance assistance, use a wall or something else to guide you up and down until you are strong enough to do this exercise on your own.
Single-leg stands:
Stand with your feet hip-width apart. If you need assistance, stand near a wall or have something near you that you can hold onto while balancing. Lift one foot an inch or two off the ground and stand straight for 10-15 seconds. Put your foot down and repeat the process with your other leg until you’ve done five rounds with each foot.
Standing marches:
Stand straight with your feet hip-width apart. Lift one leg until your knee is as close to a 90-degree angle to the ground as you can get, pause, and slowly bring your foot back down. Repeat the process with your other leg until you perform 20 marches. Like other exercises, start with a wall or other balance assistance until you feel strong enough to do standing marches on your own.
Over-the-shoulder walks:
Begin at the end of a hallway or another clear path. Make sure nothing is in your way before looking behind you over one of your shoulders. While looking back, take five steps forward, stop, and take another five steps while looking back over your other shoulder. Reset and repeat this process five times.
Wall Station Ankle Plantarflexion
Origin: Lower Vertical
Attachment: Extremity Strap
Movement: Stabilize with handle while pushing
Wall Station Ankle Dorsiflexion
Origin: Lower Vertical
Attachment: Extremity Strap
Movement: Move ankle toward head
Wall Station Ankle Inversion
Origin: Lower Vertical
Attachment: Extremity Strap
Movement: Turn ankle inward
Alfredson Protocol for Achilles Tendonitis
Achilles tendinopathy strengthening exercise.
This should be consulted with a physio or podiatrist prior to exercise as this might not be suitable for everyone.
Plantar Heel/Foot Pain Exercises
Standing calf stretch Stand with your hands on a wall for support and your feet pointing straight ahead. Shift your weight forward while keeping your back heel on the ground.
Plantar fascia stretch and massage Sit on a chair and place the painful foot on the knee of your other leg, outer ankle bone facing down. Pull the toes of the painful foot toward your shin with your hand until you feel a stretch. Hold up to 10 seconds while slowly massaging up and down the sole of your foot with the knuckles of your other hand, applying slight pressure as you do so. You should feel the tissue tense.
Achilles stretch Stand on the bottom step of a staircase with the balls of your feet on the step. Hold onto a handrail or wall for balance. Slowly lower your heels over the edge of the step until you feel a stretch in your calf. Hold for 15 seconds, then tighten your calf to bring your heel back up. Repeat 3 times
Spikey ball or frozen can massage Stand with your foot on the ball or can and slowly roll it up and down your foot. You can increase the intensity by putting more weight on the ball.
Towel stretch Sit on the floor with your affected leg straight out in front of you.
Place a towel around the ball of your foot. Hold one end of the towel in each hand.
Gently pull the towel toward you until you feel a stretch in your calf.
Calf Raises
Stand with feet hip-width apart.
Rise up onto tiptoes, then slowly lower.
Repeat at practitioner’s instructions.
If needed, hold on to a table for support. To make it harder, do it on one leg.
(dumbbells optional)
Single Leg Stand
Practice standing on one leg
Use a table/bench for support if needed.
To make it harder, stand on something soft (pillow, cushion, towel).
Repeat at practitioner’s instructions.
Calf Stretches
The calf stretch is a fantastic exercise to loosen up the calf muscle and reduce heel pain.
- Start standing facing a wall with both feet shoulder-width apart.
- Place one foot in front of the other and lean into the wall, with the front leg bent and the back leg straight.
- Hold for 30 seconds and repeat on the other leg. Do this exercise twice a day whilst brushing your teeth, so that you always remember to do it.