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Physiotherapist Jason Pongracic
Updated 17-7-25
Additional Notes
Strength 3-4x per week eg. every 2nd day
Pulsing 2-3x per week (non-consecutive days)
Stretching and foam rolling as required
- okay to start stretching a little more forcefully now that we are approx 4 weeks into recovery
- stretching should still be painfree and not aggravating it when finished
1Single Leg Heel Raise
10 reps
  • Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
  • Ensure your feet are hip distance apart and toes facing forward.
  • Take your weight onto the right leg removing your left leg from the floor.
  • Gently transfer your weight to the ball of your right foot.
  • Push up onto the ball of your foot by lifting the heel from the ground.
  • Slowly lower yourself to the ground.
  • Try to go up fast and down slowly.
  • Repeat as per Physiotherapist guidelines.
Jason Pongracic Peak Physio Newcastle Rutherford Budgewoi

2 x 10 and 1 x until fatigue
Goal = 20 reps or at least >90% of the other side

2Ankle Pulsing
3 sets
15 seconds
  • Come into a standing position and use a wall for stability if needed.
  • Bounce or ‘pulse’ up and down through ankle taking the heels off the ground.
  • This adds a slightly more dynamic load through the ankle, calf and achilles tendon.
  • This exercise is used to prepare your body for jumping, hopping and running.
3Ankle Pulsing
3 sets
15 seconds
  • Stand on the target limb.
  • Bounce or ‘pulse’ through your ankle.
  • This adds a slightly more dynamic load through the ankle, calf and achilles tendon.
  • This exercise is used to prepare your body for jumping, hopping and running.
4Calf Stretch
3 sets
15 seconds
  • Stand on top of a step on the balls of your feet on the edge.
  • Please ensure you have a rail or wall to support yourself.
  • Drop one heel down below the edge by slightly bending the knee of the other leg.
  • Complete as per Physiotherapist instruction.
5Calf Release
3 sets
30 seconds
  • Lie on your back and sit up with legs long.
  • Place the roller under your calf.
  • Place your weight on your arms and roll your calf up and down the roller.
  • You can change the intensity by increasing your weight on the roller.
  • If you find a sore spot you can hold and wait on that point until the tightness subsides.
  • Complete as prescribed by your physiotherapist.