Men in their forties are at risk of rupturing their Achilles’ Tendons. If you have been inactive for some time and want to get back into sports, or if you want to make sure you’re not at risk of injury, follow our basic protocol.

Perform this program 4 times per week.

1. Warm Up

Go for a 5 minute walk or climb a flight of stairs 3 times

2. Calf Raises

Use stairs to get deep stretch at bottom of movement, then perform calf raise

3 sets of 16, 14, 12

3. Seated Toes-to-Nose Raises

– sit on edge of bed/chair, heels on floor

– raise toes towards your nose and then relax foot

1 set of 30

4. Jogger’s Stretch

– hands on wall, stretching leg back

– keep knee straight and lean forward until stretch felt in calf

2 sets of 30 seconds for each leg

5. Soleus Stretch

– hands on wall, one leg back

– knee of back leg drives forward until stretch is felt lower than calf (try and keep heel on ground)

2 sets of 30 seconds each leg

6. Pike Stretch for Hamstrings

1 set of 60 seconds