Exercises for Insertional Achilles Tendinopathy

September 10 2025

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Are you struggling with niggling insertional Achilles tendinopathy that just won't seem to go away?

A study by Pringels L et.al, revealed that these exercises can be helpful in managing this annoying condition.

It is crucial however, to also ensure you are avoiding excessive dorsiflexion (bringing your ankle up) during these exercises and calf stretches as these put further stretch on the tendon.

To progress these exercises, ensure you have done each stage/exercise for at least 2 weeks and ensure your pain during the exercise and up until the morning after doesn't exceed a 5/10.

In addition, manual therapy (as done by our physios in clinic) and for most patients, the use of heel raises are also used in first-line management.

Give these exercises a try!

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• Start with isometrics (for at least 2 weeks)
• Progress to isotonic calf raised and isometrics (avoid dropping heel down)
• Add energy, storage/release exercises. Continue isometric and isotonic exercises
• Return to sport

For video demonstration for exercises, head to our instagram page.

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