2-Week Rehabilitation Program Post Platelet-Rich Plasma (PRP) Treatment for Achilles Tendon

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This program is designed to promote healing, reduce pain and inflammation, restore mobility, and gradually strengthen the Achilles tendon while minimising stress during recovery.

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General Guidelines

1. Protect the Achilles tendon: Avoid high-impact activities, running, or jumping.

2. Pain management: Use ice or heat as appropriate for discomfort or swelling.

3. Progress gradually: Perform exercises in a pain-free range, increasing intensity as tolerated.

4. Monitor symptoms: Stop exercises if swelling, pain, or stiffness worsens, and consult your healthcare provider.

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Week 1: Pain Management and Gentle Mobility

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Goals:

• Minimise pain and inflammation

• Restore gentle mobility

• Prevent stiffness and maintain circulation

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Day 1–3: Rest and Recovery

• Activity:

  • Avoid weight-bearing activities. Use crutches or a boot if recommended by your provider.

  • Elevate the foot to reduce swelling when resting.

• Pain Management:

  • Apply ice packs for 15–20 minutes, 2–3 times daily, to reduce inflammation.

  • Transition to heat therapy for stiffness once swelling subsides.

• Gentle Mobility:

  • Ankle Pumps: Sit or lie down and flex your foot up and down to promote circulation and prevent stiffness. (10 reps, 2 sets)

  • Toe Curls: Curl and extend your toes to maintain forefoot mobility. (10 reps, 2 sets)

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Day 4–7: Gentle Mobility and Isometric Activation

• Mobility Exercises:

  • Ankle Circles: Move your ankle in circular motions, clockwise and counterclockwise. (10 reps each direction, 2 sets)

  • Seated Towel Stretch: Sit with your leg extended and loop a towel around the ball of your foot. Gently pull the foot toward you. (Hold for 15 seconds, 3 reps)

• Isometric Strengthening:

  • Isometric Plantar Flexion: Sit with your foot flat on the ground and press gently downward into the floor. (Hold for 5 seconds, 10 reps)

  • Isometric Dorsiflexion: Press the top of your foot against a stable object without moving your ankle. (Hold for 5 seconds, 10 reps)

• Calf Stretching:

  • Wall Stretch: Stand facing a wall, place your hands on it, and step one foot back. Keep the back leg straight and press the heel down. (Hold for 15 seconds, 2 reps each side)

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Week 2: Progressive Strengthening and Functional Mobility

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Goals:

• Strengthen the Achilles tendon and calf muscles

• Improve ankle stability and proprioception

• Enhance functional movement

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Day 8–10: Light Strengthening and Mobility

• Active Mobility:

  • Heel-to-Toe Rocking: While standing, gently rock back and forth from your heels to your toes. (10 reps, 2 sets)

  • Seated Alphabet Writing: Use your foot to “write” the alphabet in the air, which promotes mobility. (1 full alphabet, 2 sets)

• Strengthening:

  • Calf Raises (Bilateral): Stand on both feet and lift your heels off the ground, then lower slowly. (10 reps, 2 sets)

  • Theraband Resistance: Use a resistance band for controlled ankle exercises:

    • Plantar Flexion: Point your toes downward against the band. (10 reps, 2 sets)

    • Dorsiflexion: Pull your toes upward against the band. (10 reps, 2 sets)

    • Inversion/Eversion: Rotate your foot inward and outward against the band. (10 reps each direction, 2 sets)

• Dynamic Stability:

  • Balance on One Leg: Stand on the affected leg with support as needed. Hold for 10 seconds, then switch legs. (3 reps each side)

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Day 11–14: Functional Strength and Endurance

• Strengthening and Proprioception:

  • Single-Leg Heel Raises: Perform calf raises on the affected leg. (5 reps, 2 sets)

  • Toe Taps: Stand on the affected leg and gently tap your other foot forward, to the side, and backward. (10 reps, 2 sets)

  • Eccentric Calf Raises: Raise both heels, then lower slowly on the affected leg. (10 reps, 2 sets)

• Balance and Stability:

  • Wobble Board/Balancing Pad: Stand on a balance board or pad to improve stability. Start with both feet and progress to one foot. (30 seconds, 2 reps)

  • Dynamic Balance: Walk heel-to-toe in a straight line, focusing on control. (10 steps, 2 sets)

• Aerobic Conditioning:

  • Incorporate low-impact activities like cycling or swimming for 10–15 minutes daily to maintain cardiovascular fitness.

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Additional Recommendations

1. Hydration and Nutrition: Consume an anti-inflammatory diet rich in omega-3 fatty acids, fruits, and vegetables to support tendon healing.

2. Pain Management: Transition to heat therapy for residual stiffness in Week 2 as needed.

3. Footwear: Wear supportive and cushioned footwear to reduce stress on the Achilles tendon.