Achilles Repair: Moderate Load & Aquatic Integration (Weeks 7–8): Training by Greg Dea in TrainHeroic

Prepare To Perform

Coach

Greg Dea

Primary Aim:
Transition toward full weight bearing in boot while introducing moderate calf loading and controlled proprioceptive retraining — without exceeding plantar grade.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$39

Get Achilles Repair: Moderate Load & Aquatic Integration (Weeks 7–8)

Introduces True Eccentric Strength

Begins controlled double-leg heel raises out of the boot, allowing the tendon to experience measurable tensile load in a stable environment without excessive dorsiflexion or ballistic stress.

Progresses Leg Strength

Advances split squat isometrics and short-range strength work using vertical-shin principles, protecting the Achilles from unwanted tibial progression while building quad and glute capacity.

Uses Water to Build Load Safely

Hydrotherapy reduces ground reaction forces while improving gait rhythm, calf control, and confidence under gradually increasing load.

Builds Proprioception Under Protection

Introduces structured balance and weight-acceptance work while ambulation remains in the boot, improving neuromuscular control without removing safeguards.

Prepares You for Boot Weaning

This phase strengthens the tendon and surrounding musculature deliberately, setting up a smoother transition toward eventual boot removal and more advanced loading phases.

Features

Access to your coaches

As always, you can message from within the app.

Programming 3 days per week

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year.

Sample Week

Week 1 of 2-week program

Sunday

W7 Session A1 — Aquatic Gait & Moderate Strength

Conditioning

Hydrotherapy Walking (If Cleared)

1️⃣ Continuous walking 8–12 minutes, 2️⃣ Marching 3 x 45 to 60 seconds of "non-forceful" marching (see video) 3️⃣ Heel raises (see video) for 3 × 10 reps, at a tempo of 2 seconds up / 3 seconds down

Seated Towel Calf Stretch

3 x 30

Standing Slow Heel Raise - Double Leg

3 x 10

Controlled eccentric calf raise

3 x 8

Seated Heel Raise

3 x 12

Split Squat Iso Hold - Vertical Shin

5 x 20

Supported Split Squat (Short range)

4 x 8

Wall Sit

4 x 30

Booted Walking

1 x 5:00

Tuesday

W7 Session A2 — Aquatic Gait & Moderate Strength

Conditioning

Hydrotherapy Walking (If Cleared)

Seated Towel Calf Stretch

3 x 30

Standing Slow Heel Raise - Double Leg

3 x 10

Controlled eccentric calf raise

3 x 8

Seated Heel Raise

3 x 12

Split Squat Iso Hold - Vertical Shin

5 x 25

Supported Split Squat (Short range)

4 x 8

Wall Sit

3 x 35

Booted Walking

1 x 6:00

Thursday

W7 Session A3 — Aquatic Gait & Moderate Strength

Conditioning

Hydrotherapy Walking (If Cleared)

Seated Towel Calf Stretch

3 x 30

Standing Slow Heel Raise - Double Leg

3 x 10

Controlled eccentric calf raise

3 x 8

Seated Heel Raise

3 x 12

Split Squat Iso Hold - Vertical Shin

5 x 30

Supported Split Squat (Short range)

4 x 8

Wall Sit

3 x 40

Booted Walking

1 x 7:00

Week 7 Checklist

These are the objectives at the end of week 7. ✔ Heel raises symmetrical ✔ No sharp pulling ✔ No reactive swelling next day ✔ Walking remains controlled in boot If any of these fail, see your physio.

Coach

More from Prepare To Perform

Greg Dea

Strength First. Speed Later.

Weeks 7–8 are about building real strength while keeping control. This phase increases tendon load deliberately, protects against overstretching, and prepares you for the next stage of recovery — without rushing the biology of healing.

Get Achilles Repair: Moderate Load & Aquatic Integration (Weeks 7–8)

FAQs

Can I walk without the boot yet?

No. Walking and community ambulation should still be done in the boot unless your surgeon has explicitly cleared you. Strength exercises may be performed out of the boot in a controlled environment.

Why are heel raises done out of the boot?

The boot limits ankle movement and prevents proper strengthening. Controlled double-leg heel raises out of the boot allow safe, measurable concentric and eccentric loading within strict range limits.

Should heel raises feel challenging?

They should feel moderately demanding but controlled. Sharp pain, pulling, or next-day swelling means the load was too high and should be adjusted.

Can I try single-leg heel raises yet?

Not yet. This phase focuses on double-leg loading to build tolerance and symmetry. Single-leg work is introduced later once objective strength and tolerance criteria are met.

Is stiffness the next morning normal?

Mild morning stiffness is common at this stage. However, increased swelling, worsening stiffness compared to baseline, or persistent soreness beyond 24–48 hours should prompt a pause and discussion with your physiotherapist.