If you’re recovering from an Achilles tendon tear, Achilles tendinopathy, or Achilles rupture surgery in Hillsboro, Beaverton, Banks, Cornelius, Forest Grove, North Plains, or Portland—this guide is for you. 🎯
🏥 Whether you’re an athlete prepping for return to sport in Beaverton or someone in Hillsboro just trying to walk without pain, understanding how to gradually strengthen your Achilles tendon without reinjury is essential.
✅ Good news: A groundbreaking study has mapped out the safest, most effective rehab progression for Achilles tendon loading!
🔬 What Did the Research Say?
Researchers measured how much stress the Achilles tendon takes during 25 common rehab movements. Using motion capture and force plates, they created a tiered exercise system based on:
- Peak tendon load 🏋️
- Time under tension ⏱️
- Speed of load applied ⚡
This loading progression gives your physical therapist in Hillsboro or Portland a tool to match the right exercises with your current healing stage—boosting results while reducing risk.
The 4 Levels of Achilles Strength Progression
🟢 Tier 1: Easy Does It
👣 Ideal for early rehab and post-surgical recovery in Cornelius or Forest Grove.
- Seated heel raises (2-leg & 1-leg)
- Bodyweight squats
- Standing double-leg heel raises
- Low step-ups
🟡 Tier 2: Building Load
🚶 For increasing strength and preparing to walk pain-free.
- Lunges
- Step-downs
- Walking
- Fast rebounding heel raises
🟠 Tier 3: High Performance Prep
🏃 For patients ready to return to sport-level demand.
- Running
- Single-leg heel raises
- Jumping (2-leg & single-leg)
- Countermovement jumps
📶 Tier 4: Return to Sport
🔥 Maximal stress movements—used in late-stage rehab.
- Single-leg hopping (forward, side, and in place)
- Single-leg drop jumps
💡 Why This Matters
Too much stress on your tendon = ⚠️ rerupture risk
Too little stress = 🐢 slow healing & weak tissue
This progression lets physical therapists in Hillsboro, Beaverton, and Portland create customized rehab plans based on the latest science—getting you back on your feet safely and confidently.
🏥 How We Use This at Pain & Performance Coach
At Pain & Performance Coach in Hillsboro, we incorporate this cutting-edge research into Achilles tendon rehab for:
- 🏃♂️ Active adults
- 🏀 Competitive athletes
- 🩺 Post-surgical patients
- 🚶 Everyday individuals getting back to walking or hiking
Whether you’re in Beaverton, Cornelius, Banks, or beyond, we tailor your program to your needs—every step backed by research.
📅 Book a session with us to create your custom Achilles rehab plan today!
⚠️ Disclaimer
This blog post is for educational purposes only and does not constitute medical advice.
If you are experiencing Achilles tendon pain or recovering from an injury, consult a licensed physical therapist or healthcare provider for a personalized diagnosis and treatment plan.