Week 1
Protect the tendon
- No weight-bearing 4 days, toe-touch with crutches to day 7
- Gentle hip-flexion ROM; use a seat cushion for comfort
Week 2
Range of motion
- Wean off crutches; no eccentric strengthening
- Begin isometrics, straight-leg raises, heel slides
- Core stability; pool once wound healed
Weeks 3–6
Build strength
- No eccentrics yet; progressive strengthening
- Gentle hamstring stretching; knee-flexion and hip-extension strengthening
- Balance exercises
Weeks 6–12
Return to sport
- Activities as tolerated
- Sport-specific exercises
Do not use NSAIDs (ibuprofen, Aleve, aspirin) or ice for 4 weeks — both blunt the healing response. Acetaminophen (Tylenol) is fine for discomfort. Care is tailored to you; use these guidelines with your physical therapist.