Pilates
Calf-loading Pilates for Achilles tendinopathy: a 25-minute class with holds, slow heel raises, heels kept level and no jumping
A 25-minute Pilates class with calf loading built in, for Achilles tendinopathy (often called Achilles tendonitis): breathing and ankle circles, then holds on tiptoe and slow heel raises, then Pilates on the mat that's light on the tendon, a one-leg balance and an optional calf stretch. The heels stay level with the floor throughout, so it suits pain where the tendon meets the heel as well as pain higher up. No trial has tested Pilates for Achilles tendinopathy, so the order is our editorial choice, from the first two stages of our Achilles tendinopathy guide. Keep pain at 5 out of 10 or less, back to its usual level by the next morning.
Breath and ankles
- Beginner · Abs · 3D demoLying on your back, knees bent, hands on your lower ribsHarder: Roll-up (Pilates)
- Ankle CARs (controlled articular rotations)5 slow circles each way, each ankleBeginner · Calves, Shins · 3D demoSitting; draw the biggest painless circleEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
Load the calf
- Isometric calf raise hold5 holds of 30 sBeginner · Calves · 3D demoBoth feet, hands on a wall; rise halfway and hold, pain 5 out of 10 or lessEasier: Seated bent-knee calf raise (soleus raise)Harder: Slow calf raise
- Seated bent-knee calf raise (soleus raise)3 sets of 15Beginner · Calves · 3D demoSitting; a heavy book or bag on your knees when it gets easyHarder: Slow calf raise
- Slow calf raise3 sets of 15Beginner · Calves · 3D demo3 seconds up and 3 down, lowering only to the floor; shift your weight to one leg as it gets easyEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
Pilates on the mat
- Hundred (Pilates)50 beatsIntermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck aches; feet on the mat or legs in tabletopEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
- Single-leg stretch (Pilates one leg stretch)6 each sideIntermediate · Abs, Hip flexors, Neck · 3D demoPoint the foot gently, without cramping the calfEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
- Shoulder bridge (Pilates)3 kicks each legIntermediate · Glutes, Hamstrings, Abs · 3D demoStanding foot flat on the mat, heel downEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)
- Side kick (Pilates side kick series)8 each sideBeginner · Hip flexors, Glutes, Hip abductors · 3D demoFoot relaxed; no sharp flex of the ankleHarder: Side-lying leg circles (Pilates side kick series)
- Single-leg kick (Pilates one leg kick)6 each legBeginner · Hamstrings, Back, Glutes · 3D demoOn your forearmsEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)
- Swimming (Pilates)2 sets of 20 sIntermediate · Back, Glutes, Shoulders · 3D demoSmall, quick fluttersEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
Balance
- Single-leg stand2 holds of 30 s each legBeginner · Hip abductors, Calves, Glutes · 3D demoBeside a wall or worktop; only once two-leg raises are comfortableEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
Optional calf stretch
- Soleus wall stretch2 holds of 30 s each sideBeginner · Calves · 3D demoOnly with pain higher up the tendon and a stiff ankle; leave it out with pain where the tendon meets the heelEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
Tips
- Do it at least 3 times a week, the US guideline's frequency for calf loading. On the days in between, walk and keep the rest of your training going within the pain rule.
- This site's suggested rule: pain during exercise up to 5 out of 10, back to its usual level by the next morning, and not creeping up week on week. If it is worse the next morning, lighten the load for a few sessions rather than stopping.
- With pain where the tendon meets the heel, every raise and hold stays on the floor and the heels never drop below it.
- When the calf block is easy, move on to single-leg and weighted raises from our Achilles tendinopathy guide or the calf workout, and expect to keep loading for at least 12 weeks, as the Dutch guideline advises.
- No jumping in this class: hops and the jumpboard come back in the return stage of our Achilles tendinopathy guide.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
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How long does the calf-loading pilates for achilles tendinopathy: a 25-minute class with holds, slow heel raises, heels kept level and no jumping take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 10 of its 13 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.