17/03/2026
Achilles Rehab Part 3
Single Leg Energy Storage and Running Preparation
Once double leg plyometrics are comfortable and pain free, the next step is progressing to single leg energy storage work.
Running places high forces through the Achilles one leg at a time, so the tendon needs to be able to absorb load, store energy, and release it efficiently through a single limb.
The goal of this phase is to build reactive strength, tendon stiffness, and landing control.
You can continue some of the strength work from Part 1 and Part 2 alongside this phase.
Exercises
> Single leg pogo jumps on the spot 3x20-30 seconds
> Single leg pogo jumps forwards and backwards 3x20-30 seconds
> Single leg pogo jumps side to side 3x20-30 seconds
> Single leg multi-directional hop, land, stick 3x8-10 rounds each leg
> Single leg sticky hops 3x10-12 each leg
> Single Leg Calf Raise In Running Stance 3x10-12 each leg
Focus with hopping on landing quietly, controlling the ankle and Keep ground contact quick but controlled
Running is essentially a series of single leg hops, so this phase prepares the tendon to tolerate those forces whilst running.
The single leg calf raise in running stance is also a useful exercise here as it mimics the mid stance position during running, helping prepare the calf and Achilles for the loads they experience when you get back to running.
⚠️ These exercises may not be suitable for everyone. Always get assessed first and follow a rehab plan tailored to your stage of recovery.
