10 1/2 Months from ATR… Doing Heavy Squats!
Wow! Like everyone else out there I doubted I’d ever get back to any form of normalcy. But now over 10 months later I’m progressing well and am starting to feel a lot more confident in my routine. I’m still a bit nervous about anything that requires quick side-to-side movements or jumping but I have worked out steadily for the past 7-8 months. I finally quit going to PT after about 3 months because I was doing as much at home as I was at PT. The only thing I wasn’t getting was the ultrasound treatments, which I was getting twice a week… oh, and I wasn’t getting hit with the little copay each visit. 
Anyway, I started with mostly upper body weightlifting and after the first month or so I folded in some leg exercises. I did mostly leg lifts and leg curls with light weight and some calf raises without weights. It wasn’t long before I was able to do more weight without discomfort. I made sure I stretched ahead of time and ice afterwards. I also warmed up on the stationary bike but not each time.
For the past 2 months I have been doing deep squats every other day in the mornings, adding 5 pounds each time. I read a lot about squats and found that I was doing them all wrong before on my Smith Machine (typical workout machine that guides the barbell along its track). What I learned is first you have to do squats with a barbell, which strengthens not only the core but the whole body more closely to natural movement. I do deep squats with the barbell lower on my back which helps avoid knee injury and work quads, gluts, and hamstrings. I’m careful not to lean forward on my toes and keep my heels planted on the floor. I started with just the 45 pound barbell and gradually have worked up to 185 pounds in the 2 months. I also am doing 225 dead lifts.
I have to say that I constantly think about my Achilles when doing my exercises. I’m not one of those crazy guys you see in the gym all the time. In fact, I’ve never squatted over 100 pounds and always had to drop them out of my workout routine because of knee pain. At the 185 pound mark (goal is a 200 pound squat) I feel pretty good and do not feel any pain in my Achilles. I do sometimes feel a small amount of tightness but no pain and usually it is gone by the end of the day. I weigh now 227 pounds. I dropped down to 220 before starting my workouts. If you’re saying “oh, he’s a big guy” remember I’m 6′-4″ tall so I’m not one of those meaty guys at the gym. I will say now I’m leaner and stronger than I was when I weighed 238.
I’m not sure if I’ve read about anyone else doing squats as part of their rehab but I thought I’d share my story and ask if anyone has experienced any problems from doing them. I will say that the Internet has information all over the map on whether or not they are good or bad. Overall, doing squats has strengthened my thighs and calves, which I read will always help protect from damage to joints and tendons. At 50, I think I’m in as good a shape as I’ve ever been!
At my 12 month milestone I plan to start jogging on the treadmill and ride my bike at least a few times a month. I rode it for the first time 3 weeks ago and it felt great except that it was a bit awkward from not riding in so long.
Hope this gives encouragement to those just getting started on their path to recovery! Feedback is always appreciated!
May 31st, 2012 at 1:53 pm
I’ve been doing squats too. I even posted some video (at 8 months) on my blog:
achillesblog.com/ryanb/2012/05/05/8-months-video-update/
So: now you’ve got me wondering if I’m doing them all wrong
May 31st, 2012 at 2:18 pm
Kickstand,
Before my ATR I also was doing squats with a smith machine. While the squat purists will argue that it is not the way to do squats, when you work out at home and don’t have a spotter, there isn’t much alternative if you want to go to higher weights. Good to know that you and ryanb are able to do them. I’m only at 14 weeks and it gives me a feel as to when I can think about getting back to them. Squats are my fave leg exercise.
I was all set go buy a seated calf raise machine, anticipating the day when I will be ready to start going to town on my calves. I asked my therapist if I should get one and he said just sit down, rest a dumbbell on your knee and do it that way. No need to buy a special machine. Duh. LOL
May 31st, 2012 at 6:29 pm
Thanks for the update. I’m almost 11 month (non-surgery) into rehab and haven’t really done squats, but have started cycling this past February. I was surprised at the minimal impact cycling has on the Achilles. I have been pushing on the hills since March with no inhibition from my tendon. Since cycling is not really building calf strength I have started some short jogging i.e. run a lap jog a lap.
Anyway, if you are a cyclist I encourage you to go for it. I on the other hand will attempt to work up to squats . . . maybe that is what I need to build calf muscle.
I am a little discouraged because the calf muscle is so pitiful. Is your calf size recovering well?
June 4th, 2012 at 2:59 pm
Congratulations on Squats, the King of Exerices!
This is one exercise that requires superior ankle flexibility, so it is great news you are able to perform the squats without knees leaning forward over your toes. I still cannot get to parallel in correct form. While I prefer free weights, I’ve been practicing on a squat machine with a slanted board which effectively impedes me from stretching my tendons. Keep us posted of your progress and keep squatting!
June 4th, 2012 at 8:24 pm
great to hear about your success story, Kickstand! When did they start doing ultrasound treatments with you? My lower Soleus area is still really hard and I read somewhere that the ultrasound treatments can really help in this situation, maybe even with my small “blob” of scar tissue at the bottom of my incision? I’d be interested in hearing what others here have to say about benefits of and when to start ultrasound treatment….
Thanks,
Brian
May 12th, 2014 at 11:44 am
I made it to 310 pounds with no pain or irritation on my Achilles. At 51 that’s amazing in itself.
Get off the Smith Machine (Squat machine). It’s really bad for your knees. Check out the http://stronglifts.com/
I would never have made this far without Stronglifts 5×5!
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May 12th, 2014 at 11:47 am
I know this is late but…
My calf is still slightly smaller (maybe 1/4″ diameter wise smaller) but both are stronger now after doing the squats. Don’t push yourself. It took a lot of patience and dedication to get through the mental fear. December 17, 2013 I hit 310 pounds on my squats! That was my goal and I’ve brought the weight down since to maintain.
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May 12th, 2014 at 11:48 am
Never use a Smith Machine for squats! Use a power rack (or squat machine depending on where you workout or buy it). It has a bar should you drop or have to let the weight down.
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May 12th, 2014 at 11:50 am
I used the Stronglifts 5×5 program. I didn’t pay for the program but downloaded the free app and followed their procedures. http://stronglifts.com/
Hit 310 pounds December 17, 2013
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June 7th, 2015 at 4:32 pm
Beast mode! I was proud of my squat PR (285), and I’m only 35!
Glad to hear you recovered without setbacks with the conservative route.
June 7th, 2015 at 10:49 pm
+1 on power racks over Smith machine. The Smith only runs on a one axis track, so you lose development of your stabilizing muscles. The power rack’s just as safe, too.
As for whether or not squatting is a good to do for Achilles rehab, I think it should be, if approached cautiously and worked up to properly.