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Achilles Load Restoration (Phase 1 of 3)
Exercise-Based Rehab for Achilles Tendinopathy
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Achilles Load Restoration™ is the first of three integrated 4-week phases designed to progressively rebuild your Achilles tendon’s capacity before you return to elastic activities like running and jumping.
Together, the 3-phases form a 12-week program lays the foundation for tendon strength and prepares you to seamlessly transition into the Achilles Elastic Capacity™ program (Phase 4 for plyometric readiness).
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Program Overview
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12-week structured rehab: Divided into 3 consecutive phases (4 weeks each) that methodically increase Achilles load tolerance.
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Targeted for Achilles tendinopathy: Ideal for those with mid-portion or insertional Achilles pain who have finished acute rest/off-loading but aren’t ready to run or hop yet.
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No rushing, no guessing: Progression is guided by clear criteria (not the calendar or ego). You only advance when your tendon is ready.
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Evidence-guided approach: Uses isometrics and slow strengthening exercises proven to promote tendon healing and pain reduction without exacerbation.
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Transition to plyometrics: Creates the necessary strength base so you can safely move on to Achilles Elastic Capacity™ (the next program focusing on jumping, running, and sport-specific loading).
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Load tolerance vs pain avoidance
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Achilles Load Restoration™ rebuilds load tolerance, confidence, and tissue capacity using evidence-guided exercise progressions — without rushing symptoms or masking pain.
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Why running is delayed
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This is not a running program.
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It is the necessary step before elastic capacity and return-to-running work.
Phase Progression & Strength Checkpoints
This program is broken into 3 progressive phases, each with a specific strength milestone that must be met before moving on:
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Phase 1 (Weeks 1–4) – Foundational Load Restoration: Re-introduce loading with bilateral or assisted exercises and longer isometric holds. Checkpoint: Single-leg isometric heel raise hold at bodyweight (100% BW) for 30 seconds by Week 4.
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Phase 2 (Weeks 5–8) – Unilateral Capacity & Strength: Build true single-leg strength with increased load and time-under-tension. Checkpoint: Single-leg isometric heel raise hold at ~1.2× bodyweight for 30 seconds by Week 8.
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Phase 3 (Weeks 9–12) – Pre-Elastic Preparation: Develop high-quality unilateral force and control at end-range, in preparation for dynamic work. Checkpoint: Single-leg isometric heel raise hold at ~1.5× bodyweight for 30 seconds by Week 12.
Do not progress to the next phase until you can comfortably achieve the phase’s checkpoint without pain or flare-up. These checkpoints ensure your Achilles has the necessary capacity before the demands increase.
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Why 12 Weeks?
Tendons adapt slowly. Research and clinical experience show that meaningful tendon remodeling (stronger collagen fibers and improved stiffness) takes about 3 months of consistent loading. Each 4-week phase gives your Achilles time to safely adapt to higher forces. By the end of 12 weeks, your tendon will have the tensile strength and structural foundation to handle more explosive, elastic training. In short: you can’t rush biology — rebuilding durable tendon tissue requires patience and progressive overload.
Tendon Remodeling Timeline – Patience Pays Off
Your Achilles tendon’s collagen needs time under load to rebuild. Each phase is tailored to the tendon’s healing timeline:
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Phase 1: Gently re-loads the tendon to awaken its strength without overstressing healing fibers.
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Phase 2: Gradually increases force once the tendon shows it can handle bodyweight, stimulating new collagen alignment and muscle-tendon unit strength.
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Phase 3: Pushes the tendon toward higher loads (beyond bodyweight) to maximize capacity, setting the stage for reintroducing impact in the next stage.
By respecting this timeline, you minimize setbacks. Skipping ahead or adding jumping/running too soon can short-circuit the healing process and lead to reinjury. We delay return to elastic activities until minimum force thresholds are reached because activities like running can impose 6–8× bodyweight through the Achilles. This phased approach ensures that when you do go back to running and jumping, your tendon is truly ready for those high forces.
Why Running and Jumping Are Delayed
Achilles Load Restoration™ is not a running program — and that’s by design. Trying to rush into running or plyometrics (jumping, bounding) before your tendon is fundamentally strong is a recipe for flare-ups. Instead, this program gives you a clear bridge to high-quality elastic capacity by first restoring your static and slow-strength capacity. By Phase 3, you’ll have earned the right to begin plyometric-focused training (in the separate Achilles Elastic Capacity™ program) with far less risk of setback.
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Bottom line: We rebuild the engine before we let it race. You’ll return to running and sport only when your Achilles can reliably handle the load.
Who this program is for
This program is appropriate if you:
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Have chronic or sub-acute Achilles tendinopathy (mid-portion or insertional) with lingering pain or stiffness.
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Have finished resting or using a boot and are ready to re-introduce exercise.
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Cannot yet tolerate running, jumping, or quick change-of-direction movements due to Achilles pain.
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Prefer an active, exercise-based rehab approach instead of passive treatments.
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Want to rebuild tendon capacity safely before returning to sport or higher-impact training.
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Are patient and committed to following guidelines to avoid re-injury.
Who this program is not for
This program is NOT for you if:​
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Are in an acute phase of injury with severe pain or significant swelling (you may need further unloading or medical treatment first).
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Can already run and jump pain-free (you may be ready for more advanced training instead).
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Are looking for a “quick fix” and are unwilling to invest 12 weeks in gradual progress.
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Intend to ignore the phase checkpoints or “push through” severe pain (this program emphasizes safety and intelligent progression).
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If you’re unsure whether this program suits your situation, please consult a sports physiotherapist or medical professional for guidance.
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How Achilles Load Restoration™ Works
Achilles Load Restoration™ exists to answer a crucial question:
“How do I go from pain and weakness to high-quality, athletic Achilles function — without re-injury or unnecessary delays?”
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It does so by focusing on the fundamentals first. This program:
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Restores tendon load tolerance: Gradual exposure to load retrains your Achilles to handle force again.
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Rebuilds calf & soleus strength: You’ll strengthen both major calf muscles (gastroc and soleus) through a mix of isometric and slow isotonic exercises.
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Normalizes confidence under load: Structured progressions remove the fear of movement. You’ll regain trust in your injured side as it proves capable under load.
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Prepares you for elastic demands: By the end, you’ll be primed for plyometric and running work, because you’ve rebuilt a solid strength base.
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Bridges rehab to performance: This is the step-by-step path connecting early rehab to full return-to-sport (it leads directly into Achilles Elastic Capacity™).
Program Structure
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Duration: 12 weeks total (3 phases of 4 weeks each).
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Sessions per Week: 3 primary strength/loading sessions (e.g. Mon/Wed/Fri), plus optional mini-sessions on off-days for circulation and mobility.
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Session Length: ~45–60 minutes for primary sessions.
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Equipment: Basic gym or home equipment to add load (e.g. step, chair, dumbbells/kettlebells or a weighted backpack). No specialized machines required – exercises can be modified with bodyweight or common household items.
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Delivery: Digital program through TrainHeroic (accessible via app or web). Each exercise comes with video demos and detailed instructions.
Every training session follows a consistent format:
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Reset / Isometric Holds: Gentle isometric calf exercises to reduce pain and “warm up” the tendon (promoting blood flow and neuromuscular activation).
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Movement Prep: Dynamic mobility and ankle range-of-motion drills (e.g. ankle rocks, heel lowers) to prepare the tissue for loading.
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Main Loading Block: The core strength work – typically calf raises (isometric holds and slow concentric/eccentric raises) with progressive difficulty based on your tolerance.
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Cooldown / Symptom Check: Guided cooldown movements and an exit checkpoint self-assessment to decide if you’re ready to increase load next session or should repeat/modify.
This structured approach ensures you don’t skip steps. You’ll repeat a given week or exercise until it’s tolerated, rather than pushing ahead too soon. Remember: progression is earned, not given.
Progression Rules for Achilles Tendinopathy (Read This Before You Purchase)
Advancing through Achilles Load Restoration™ is based on tendon tolerance, not willpower. You may progress to the next week or phase only if all of the following are true:
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Pain during exercises is ≤ 4/10 (moderate discomfort is okay; sharp pain is not).
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Any pain you feel eases by the end of the session or shortly after (no persistent worsening).
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No significant increase in morning stiffness or pain the next day.
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You feel more confident, not more apprehensive, about loading your Achilles.
If these criteria are not met, you will not progress yet. Instead, you’ll repeat the session or week (or scale back the load) and try the progression again later. This isn’t a setback — it’s smart tendon rehab. Repeating a week to allow your tendon more time to adapt is far better than pushing ahead and risking a flare-up.
Important
​Progression is earned, not assumed.
Repeating a week is not failure — it is intelligent load management.
Ready to Rebuild Your Achilles – Properly?
Achilles Load Restoration™ Phase 1 is your first step toward a stronger, pain-free Achilles. By committing to this structured 12-week progression, you are investing in your long-term tendon health and performance.
If you want a clear plan that takes you from Achilles pain to Achilles gain — with no shortcuts and no guesswork — this program is for you.
Start Phase 1 of Achilles Load Restoration™ on TrainHeroic and begin rebuilding your Achilles today »
This program is for educational and training purposes and does not replace individualized medical advice. If you have any concerns, seek a professional evaluation before starting.
Supplementary Off-Day Sessions
​On non-strength days, optional sessions support:
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Circulation
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Stiffness reduction
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Confidence in movement
These are not conditioning sessions and do not replace rest.
How This Program Fits With Achilles Elastic Capacity™
Achilles Load Restoration™ is part of a progressive system, not a standalone fix.
Typical pathway:
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Acute off-loading / early rehab
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Achilles Load Restoration™ ← you are here
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Return-to-running or return-to-sport programming
Skipping steps increases reinjury risk.
This program exists to prevent that.
What You Need to Know Before Starting
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Some discomfort is normal and expected
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Pain should not escalate or linger
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Tendons adapt slowly — this is a feature, not a flaw
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Consistency beats intensity
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If you are unsure whether this program is appropriate, seek individual clinical advice.
This program is for educational and training purposes and does not replace individual medical diagnosis or treatment.