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This is my personal experience recovering from a Achilles tendon rupture to my right leg back in Dec 2012. At the time, I thought that I would never be able to enjoy activities such as walking again. With support, patience, persistence and training I was able to recover from my injury and be able to do and continue enjoying walking, hiking and running.
I documented my progress from start to finish. My hope is that by sharing my story, it will offer encouragement, inspiration and motivation to others who may be going through a similar injury or recovery process. I believe that with the right mindset, support, and hard work, anyone can overcome their challenges and regain their strength and mobility.
Total Time to Full Recovery: ~1 Year Number of Hospital appointments: 6 Number of Casts: 4 Number of Physiotherapy sessions: 15
24 DEC 2012 – HOW I RUPTURED MY RIGHT ACHILLES TENDON
For Christmas, I spent a few days in Morecambe with my mum and my brother. My brother and I had booked a badminton session at Lancaster University.
During the game, I stretched for a shot to the right and felt my right ankle go. It felt strange, like a sprain, but when I reached down, I realized there was a gap where my Achilles tendon should be. I knew it was serious and tried not to move, keeping my foot still and in a flat position. My brother went to get help, and the fitness assistants quickly assessed the situation, bringing ice to keep the swelling down. Despite the rupture, I didn’t feel any pain, which I attributed to either the quick response with the ice or shock.
The assistants brought over a wheel chair with foot support to help me get to my car which my brother was now driving to get me to hospital. I had to first answer some questions for the assistant to fill in their accident report form before I could be on my way. He was very kind and chatty throughout, they told me they have not had an Achilles tendon injury in the centre before but they have had a lot of broken bones though.
The doctor at the accident and emergency promptly attended to me within 20 minutes of my arrival. He checked for a response in my foot by gently squeezing my affected calf while I knelt on a chair with my feet dangling. Confirming that I had ruptured my Achilles tendon, he authorised and quickly performed an X-ray to determine the extent of the damage. In the assessment room, he confirmed that I had completely ruptured my Achilles tendon.
After discussing treatment options with my doctor, I decided to opt for conservative treatment over surgery. The doctor recommended a “back slab” cast to immobilise my ankle and allow the tendon to heal. Since it was Christmas Eve, this cast was a temporary solution until my follow up appointment in a few days. I was provided with crutches and given the green light to leave. While I was relieved to have a plan in place for my injury, I knew that I had a long road ahead of me.
Despite my injury preventing me from going on our usual walks, I had a lovely Christmas with my mum and brother, enjoying quality time and the holiday season together.
27 DEC 2012 – FOLLOW UP TREATMENT FOR FULLY RUPTURED RIGHT ACHILLES TENDON
At Lancaster hospital I waited about 15 minutes and the nurse came to take me to the plaster room to remove my temporary ‘back slab’ cast. Once removed I was back in the waiting room to wait to see the doctor. The doctor took me into an assessment room and went through the options again.
I had a few questions about the recovery of both the treatment options. Both options would required roughly the same amount of time, up to 8-12 weeks in a cast and then physiotherapy. I confirmed to the doctor that I would like to go ahead with the conservative treatment.
I returned to the plaster room where the nurse applied a cast to my foot in the equinus position. This position is intended to promote healing and fusion of the ends of the Achilles tendon. Once this was done I was allowed to go, the cast needed to be on for 2 weeks at this position. As I was going back home I was given a letter to take to my local hospital to complete the treatment.
and fusion of the ends of the Achilles tendon
I have been in a cast since Christmas Eve, and it was non-weight bearing throughout the entire treatment.
2 JAN 2013 – FIRST APPOINTMENT AT MY LOCAL HOSPITAL BY REFERRAL
For my first appointment at my local hospital, my mum came with me. After waiting for around 20 minutes in the fracture clinic, I was called to one of the assessment rooms to see a doctor. He examined the cast I was in, with my foot in the equinus position, and checked how long I had been in it already. The doctor was satisfied with the position of my foot in the cast and recommended that I stay in it for another week before recasting my foot to the semi-equinus position.
So I was in the same cast for another week.
16 JAN 2013 – SECOND APPOINTMENT AT MY LOCAL HOSPITAL
At my appointment, the nurse removed my cast and recast my foot to the semi-equinus position.
The process of manually stretching the Achilles tendon to semi-equinus position was very painful, feeling like stretching a scab. The nurse performed the procedure, which was necessary to help me regain full mobility.
30 JAN 2013 – THIRD APPOINTMENT AT MY LOCAL HOSPITAL
At my next appointment, the nurse removed my cast and now to recast my foot in the neutral position. The process was even more painful and uncomfortable, as the nurse had to manually manipulate my foot and ankle to ensure it was set correctly in position. Despite the pain, I knew that this was necessary for my recovery and tried to stay as still as possible during the procedure.
This would be my final cast, and the doctor instructed me to keep it on for up to 3 more weeks.
20 FEB 2013 – FOURTH APPOINTMENT AT MY LOCAL HOSPITAL
After almost 2 months, the cast was finally removed, and it was time to begin the next step of my recovery with physiotherapy.
I was relieved to finally have the cast off, but the sight of my affected leg was shocking. It looked like a chicken leg with significant loss of muscle mass in just a little over 2 months.
Before leaving the hospital, I had a physiotherapy session where I received pointers and gentle exercises to begin my recovery.
to see how much muscle wastage had occurred in such a short amount of time
PHYSIOTHERAPY TIME
19 MAR 2012 – FIRST PHYSIO SESSION (30 Minutes)
My first private physiotherapy session with my therapist, he provided me with a targeted massage to the ankle area of my affected foot and skilfully flexed my foot forward to help improve my range of motion. This allowed me to begin my exercises with greater ease and comfort.
My therapist introduced me to the following exercises to help me with my rehabilitation:
5 minutes on a cycle trainer is a great warm-up to increase blood flow to muscles, boost endurance and prevent injury during intense physical activity.
Performing a balance exercise by standing on the affected leg and holding the position for 30 seconds can be an effective way to improve stability and strength in the leg. To increase the difficulty, try closing your eyes and hold the position for an additional 30 seconds.
Standing on your tiptoes and holding the position for 20 seconds is an effective exercise for rebuilding calf strength. This exercise targets the gastrocnemius muscle in the calf, which can help improve balance, mobility, and overall lower body strength.
The knee-to-wall exercise is a helpful stretch to increase flexibility and mobility in the Achilles tendon. This exercise involves standing a few inches away from a wall and placing your affected foot behind you with the heel on the ground. Then, while keeping your heel on the ground, bend your knee and lean forward to touch the wall.
This stretch targets the Achilles tendon and can help alleviate tightness and discomfort in the area.
26 MAR 2012 – SESSION 2 (30 Minutes)
My therapist performed a targeted massage on my Achilles tendon to help break up scar tissue. While the massage was painful, it lasted for approximately 5 minutes and was a crucial step in my rehabilitation process. This massage helped to improve blood flow and promote healing in the affected area, ultimately improving my range of motion and reducing pain.
My therapist introduced me to additional exercises to help me with my rehabilitation:
5 minutes on a cycle trainer is a great warm-up to increase blood flow to muscles, boost endurance and prevent injury during intense physical activity.
Using a balancing board, stand on either end of the board and attempt to maintain balance. This exercise can help improve balance, coordination, and overall lower body strength. It is recommended to start with shorter intervals and gradually increase the duration of the exercise as balance improves.
Stretch the Achilles tendon with a resistance band by placing it around the ball of your foot, pulling towards your body, holding for 20-30 seconds, and repeating several times with proper form. Adjust the tension and listen to your body. This exercise improves flexibility and reduces tightness and injury risk.
8 APR 2012 – SESSION 3 (30 Minutes)
At the beginning of my therapy session, my therapist assessed the flexibility of my affected Achilles tendon by flexing my foot until my toes aligned with my left foot. Despite the pain I experienced, my therapist worked to loosen my Achilles tendon and increase its range of motion, aiming to enable my foot to point forward as far as possible.
Then my therapist introduced me to more additional exercises to help me with my rehabilitation:
5 minutes on a cycle trainer is a great warm-up to increase blood flow to muscles, boost endurance and prevent injury during intense physical activity.
During the session, I stood on a bosu ball and attempted to maintain my balance on my affected leg for as long as I could. Avoiding the urge to look down proved challenging, but I persevered in my efforts to improve my stability and coordination.
Performing a tiptoe shift by raising onto the balls of your feet and shifting your weight from your left foot to your right foot while keeping your legs straight can be quite challenging. With practice and proper form, you can improve your balance and strengthen your leg muscles.
To help improve the flexibility of your Achilles tendon and align them with your left leg, a helpful exercise is to attempt kneeling with the top of your foot flat on the floor. This movement can help stretch and strengthen your toes and foot muscles over time.
16 APR 2012 – SESSION 4 (30 Minutes)
After reading articles on the website about the risks of re-ruptures, I expressed my concerns to my therapist. My therapist assured me that re-ruptures are rare and that he has only seen one case in the 15 years he has been practicing. He also explained that the re-rupture occurred because the patient should have had surgery instead of conservative treatment. This explanation made me feel a little more at ease.
My therapist focused on massaging the Achilles tendon to help break up any scar tissue. When I asked about the amount of scar tissue present, he mentioned that there is still a bit remaining, but overall, the progress looks promising. In fact, he went on to say that my recovery is among the top ten he has witnessed, which is very encouraging news.
After receiving scar tissue massage, I engaged in cycling to warm up. However, I mentioned to my therapist that I am experiencing discomfort when doing tiptoe exercises. In response, my therapist advised me not to do too much of these exercises for the time being, as it may be too early in my recovery process to do them without discomfort.
My therapist introduced me to more additional exercises to help me with my rehabilitation:
5 minutes on a cycle trainer is a great warm-up to increase blood flow to muscles, boost endurance and prevent injury during intense physical activity.
I attempted to balance on the bosu ball using my affected leg for as long as possible, while simultaneously swinging my other leg.
Begin by placing the Bosu ball on the floor with the flat side down. Step onto the rounded side of the ball, making sure your feet are hip-width apart and your weight is evenly distributed. Engage your core and keep your back straight throughout the exercise. Slowly lower yourself into a squat position by bending your knees and lowering your hips towards the floor. This targets your lower body muscles.
To stretch your tendons, stand on the edge of a step with your heels hanging off. Slowly lower your heels down to feel the stretch in your calves and Achilles tendon. Hold for 10-15 seconds. Then, rise up onto your tiptoes to feel the stretch in the front of your ankles and shins. Hold for 10-15 seconds. This stretch can improve flexibility and prevent injury.
Using a mini trampoline, can provide a low-impact way to get your heart rate up. This exercise involves performing gentle running movements on the trampoline.
23 APR 2012 – SESSION 5 (30 Minutes)
I told my therapist that while performing the stair stretch and rising up onto my tiptoes, I sometimes experience pain in the left side of my affected leg ankle, which is relieved by a clicking sensation. Once the clicking occurs, the discomfort subsides and the stretch feels comfortable again.
To identify the source of discomfort in my ankle while performing the stair stretch, my therapist had me demonstrate the exercise. He carefully observed my movements and made sure that there were no other underlying issues contributing to the pain.
5 minutes on a cycle trainer is a great warm-up to increase blood flow to muscles, boost endurance and prevent injury during intense physical activity.
- Bend your knees with your back straight and try to maintain balance on the trampoline. This will help to strengthen your leg muscles and improve overall stability.
- Focus on balancing on the affected leg for as long as possible while standing on the trampoline. Try not to look down, as this will challenge your balance even more.
30 APR 2012 – SESSION 6 (30 Minutes)
I told my therapist that I had overexerted myself over the weekend and experienced some soreness. The discomfort felt similar to muscle pain that can result from a challenging workout. However, the pain has significantly subsided today and I feel much better.
My therapist recommended a technique to relieve tightness and soreness in my calf muscles. To do this, I lie on my back and place a foam roller under one calf. Using my hands to move my leg back and forth over the roller, I focus on the tight areas for 30-60 seconds before switching legs. This simple method can increase blood flow and alleviate discomfort.
Using a Bosu ball with the flat side up, try these two exercises to improve balance:
- Stand on the ball and focus on balancing. Once stable, perform few sets of squats.
- Flip the ball over and balance on your affected foot on the ball. This can be challenging, but it helps improve balance.
15 MAY 2012 – SESSION 7 (30 Minutes)
During my session with my therapist, I mentioned that I was still limping at times. He asked me to walk up and down to assess my gait. After observing me, he suggested taking longer steps to reduce limping and stretch my calf muscles more effectively.
I also mentioned experiencing a twinge in my ankle occasionally when taking longer steps, but my therapist reassured me that this is normal and that the clicking sensation I feel afterwards is an indication that the joint has realigned and is functioning correctly.
My therapist got me to focus on more tiptoe exercises to help strengthen my calf muscles. This type of exercise is a great way to target the muscles that support the ankle and improve overall lower leg stability.
5 minutes on a cycle trainer is a great warm-up to increase blood flow to muscles, boost endurance and prevent injury during intense physical activity.
Performing a tiptoe shift by raising onto the balls of your feet and shifting your weight from your left foot to your right foot while keeping your legs straight can be quite challenging. With practice and proper form, you can improve your balance and strengthen your leg muscles.
20 MAY 2012 – SESSION 8 (30 Minutes)
At the start of my session with my therapist, I began with a cycling warm-up. My therapist initially suggested that I pedal as hard as I could on the highest setting, but he first asked whether I had eaten breakfast. Since I had not, he decided to postpone the high-intensity cycling until my next session and recommended that I make sure to eat a meal before the session to ensure I have enough energy.
During this session, I reviewed previous exercises to improve my skills and reinforce my understanding. It helped me identify areas for further practice and make progress towards my recovery.
28 MAY 2012 – SESSION 9 (30 Minutes)
My therapist had me walk across the room right away to address my limp. By taking bigger strides, the limp disappeared, but I need to concentrate on taking wider strides consistently.
I started my session with a 5 minute warm-up on the cycle, then cycled with my toes for one minute to work on the calves.
After warming up on the trampoline by going on tiptoes with both legs straight for 15 reps, I did three sets of slow walks from left to right and 15 reps of squats. Next, I did a slow jog on the trampoline for a minute before standing on my affected leg to balance for as long as possible, which ended when my therapist instructed me to rest.
Performing squats on the affected leg can be a great way to help restore strength and balance.
I walked on my tiptoes with arms out wide for 6 reps, and my therapist was pleased with my balance. Next week, we may progress to doing jumps on my affected leg.
11 JUN 2012 – SESSION 10 (30 Minutes)
To begin my session, I started with a warm-up on the cycling machine. After cycling for 5 minutes, my therapist challenged me to cycle with only my affected foot for 1 minute to further strengthen it.
After that, I moved on to other strengthening exercises from previous sessions.
I performed the following additional exercises:
- I started with running on the spot on tiptoes for a few minutes to warm up.
- I did a calf stretch to prepare my muscles for further exercises.
- To strengthen my muscles further, I practiced walking on tiptoes across the room. I was able to do it much stronger this time. My therapist then had me weave in and out of small cones while walking on my tiptoes to work different parts of the muscles in my foot.
- To continue working on my strength and balance, my therapist had me run straight up and down the room a few times.
Overall, these exercises helped me to improve my balance, strengthen my muscles, and work on my foot mobility.
28 JUN 2012 – SESSION 11 (30 Minutes)
I started on the stationary bike for a warm-up. After cycling for 5 minutes, my therapist then suggested that I challenge myself by cycling with only my affected foot on the pedal for 1 minute at a high resistance level. This exercise helped me to build strength and improve my balance on my affected side.
- I started with a couple of runs up and down the physio room to warm up.
- My therapist then had me run on the treadmill at a speed of 7 for a maximum of 5 minutes.
Based on my progress, my therapist is now happy for me to progress to 5-10 minutes of light jogging outside or on the treadmill with 2-3 days off in between. I was thrilled to hear this news, as I had been eagerly anticipating the opportunity to go for a run outdoors and breathe in the fresh air.
During my session, I mentioned experiencing slight pain in the back ankle area of my affected leg, which felt like muscle fatigue. My therapist quickly checked the area to ensure there was no sensitivity, and confirmed that everything appeared to be fine. He advised me to keep an eye on the area, as it may just be overworked, and suggested that I take breaks as needed to avoid further strain.
23 JUL 2012 – SESSION 12 (30 Minutes)
To begin my session, I started with a 5 minute warm-up on the stationary bike. During the warm-up, I mentioned experiencing intermittent pain in the back area of my affected leg. My therapist acknowledged my concerns and suggested we modify the session accordingly to avoid exacerbating the pain.
I walked across the room and my therapist observed that I had no noticeable limp.
Next, he had me hop on my affected leg to assess my form, but he noticed that I was landing on my full foot instead of my toes. My therapist provided me with feedback, which helped me adjust my technique and ensured that I could perform the exercise safely and effectively.
To conclude my session, I spent 4 minutes on the treadmill at level 8. My therapist advised me that I could visit the gym 2-3 times a week to work on my cardio.
For strengthening exercises, he recommended that I continue doing heel raises and tiptoe hopping. These exercises will help me build strength and improve my balance and coordination, which will be crucial for my recovery.
My therapist and I discussed my progress, and we concluded that my healing is progressing perfectly as long as I continue with my exercises. Therefore, we decided that it would be appropriate for me to have physiotherapy sessions every 4 weeks from now on. This schedule will allow us to monitor my progress and adjust my exercises as needed to ensure that I make a full recovery.
27 AUG 2012 – SESSION 13 (30 Minutes)
To begin my session, my therapist asked me to remove my socks and shoes. He then checked my range of motion and carefully examined my affected tendon to assess my progress.
I started with a 5-minute warm-up on the stationary bike. Next, my therapist had me perform a series of exercises to strengthen my affected leg, including a stair stretch and calf raises on my tiptoes.
Then, I progressed to jumping on my affected leg on tiptoes and using a stepper placed between my legs to jump on and off continuously. My therapist instructed me to alternate between each leg, going up and down with each leg using only my toes. These exercises were designed to improve my balance and increase strength in my affected leg.
In the final part of the session, my therapist assessed my jumping ability by having me jump as far as possible on one leg and land without making any adjustments. We did this test first on my good leg and then on my affected right leg. By measuring the distances between the two jumps, my therapist determined that my affected leg was operating at 77% of its full capacity. This assessment helped us to track my progress and plan future treatment accordingly.
To continue building strength and mobility, my therapist recommended incorporating more impact exercises into my routine, such as jumping on my toes and gradually increasing the duration of my runs.
30 SEP 2012 – SESSION 14 (30 Minutes)
To begin my session, I started with a warm-up on the cycling machine.
Execute alternating lunges across the room while clutching a ball to aid in building up the strength of your thigh muscles.
Then to skip on only the affected leg’s toes with a skipping rope and aim to complete sets of 10 reps without halting. Although it may require a few attempts, persist until the task is successfully completed.
To relieve tightness and soreness in my calf muscles. To do this, I lie on my back and place a foam roller under one calf. Using my hands to move my leg back and forth over the roller, I focus on the tight areas for 30-60 seconds before switching legs. This simple method can increase blood flow and alleviate discomfort.
Last exercise was to use the stepper in between the legs and jump up and down for 2 minutes and then also run up and down the step as fast as I could for 2 minutes.
However, shortly after completing the exercise, I suddenly felt lightheaded and uncomfortable. My therapist assisted me in sitting down and promptly provided me with water and a sick tray as a precautionary measure. Fortunately, since it was the end of the session, I felt relieved.
5 DEC 2012 – FINAL SESSION 15 (30 Minutes)
My usual therapist was recovering from shoulder surgery and was working at the reception desk when I arrived for my appointment. I was introduced to another therapist, who conducted the session and examined my foot movement on the bed. It seems to have improved significantly and is close to its normal state.
We started the session with a 3 minute warm-up on the bike before moving on to calf workouts.
First, we did toe raises, using the stepper to lift onto our toes and then slowly lowering down to stretch. This exercise helps strengthen the tendon and is recommended to be done between 100 to 200 reps each day.
Perform 3 sets of 20 reps of the skipping rope exercise, followed by a set of high-intensity jump lunges across the room, landing on your heels each time. Then, run up and down the room on your toes for 30 seconds to improve calf strength and endurance. This routine is designed to improve cardiovascular fitness, lower body strength, and challenge balance and coordination.
Finally, use a foam roller to stretch and loosen any knots or bumps in your calf muscles. Roll the foam roller along your calf muscles for 30-60 seconds on each leg.
My physical therapist told me that my range of motion in my affected leg has improved significantly, thanks to the exercises we have been doing. She advised me to continue with the exercises to maintain the strength and fitness of my leg. This was my last session.
CONCLUSION
Recovering from my injury has taken almost a year, words cannot express how grateful I am for the excellent guidance and support provided by my physical therapist throughout the sessions. Their expertise, dedication, and unwavering commitment to my well-being were instrumental in my recovery journey. I can confidently say that I would not have made such remarkable progress without their help.
Moving forward, I am committed to maintaining and improving my strength through continued exercise and healthy habits. Thanks to the knowledge and skills gained from these sessions, I am now able to enjoy amazing hikes and adventures.
I hope by sharing my recovery journey, it will bring hope and motivation to those in need.
Thank you for taking the time to read.
Amble Around 