Achilles Tendon Tears, Health, & Rehab: What Every Tampa Athlete Needs to Know

As a sports physical therapist and athletic trainer, I’ve had the opportunity to work with countless athletes at all levels—basketball players, football players, baseball players, runners, CrossFitters, weekend warriors—all trying to push their bodies to the next level. But if there’s one injury that will stop an athlete in their tracks and raise concerns for the present and future, it’s the Achilles tendon rupture.

This injury doesn’t discriminate. It hits high-level pros and rec-league hoopers alike. And most recently, it’s hit two of the NBA’s biggest stars: Damian Lillard and Jayson Tatum.

When One Step Changes Everything

Lillard’s and Tatum's Achilles tendon injury during their playoff games were devastating to watch—not just because of the severity, but because of what it means for their championship hopes. It’s a season-ending injury, no question, and depending on rehab and timing, it will likely put them out of the following season also.

What’s even more heartbreaking is the context. That “false step” they took to get to the ball? They've taken that “false step” thousands of times without incident. So why did the tendon fail this time?

This is where social media gets it wrong. People want a simple cause. “Bad shoes,” “overuse,” “flat feet,” “load management.” But the truth is, injuries like an Achilles tendon rupture are rarely caused by a single factor. They’re a combination of internal stress (past injuries, fatigue, muscular imbalances) and external stress (game intensity, pressure, training load, court conditions, etc.).

Take Lillard’s injury history leading up to the rupture:

• Achilles strain (April)
• Concussion (November)
• Calf strain (December, twice in January)
• Groin strain (January, recurrence in March)
• Hamstring strain (February)
• Deep vein thrombosis (DVT) in his calf (March)

Each of these injuries affects how the body moves, responds to stress, and recovers. Over time, that internal stress adds up. Then, all it takes is one quick and intense movement under high load (extreme ankle dorsiflexion with external rotation)—a movement you’ve done thousands of times—for the tendon to reach its limit.

What Can We Learn From This?

As an athlete, especially between the ages of 20-40, you’re at a stage in life where performance still matters, but longevity matters even more. One of the biggest takeaways from cases like Lillard’s and Tatum's is this:

Recent lower leg injuries that involve the calf, ankle, or foot can increase your risk for Achilles tendon rupture.

If you’ve had a lower leg injury in the past 6-12 months, you should not rush back into full-speed intense activity without the proper preparation. That means sports rehab, graded progressions with load and intensity, and performance strength & conditioning before you return to 100% intensity in your sport.

Just because the pain is gone doesn’t mean the tendon is ready.

Achilles Tendon Rehab: What Does It Look Like?

Achilles tendon ruptures are usually treated surgically in most people, followed by a multi-phase rehab process. Here's our framework through an Achilles tendon rehab program, though it’s always tailored to the individual:

Phase 1: Protection & Healing (0–6 weeks)

• Post-surgery or initial immobilization
• Boot or cast, non-weight bearing or partial weight bearing
• Focus: tendon healing, reduce swelling, gentle joint mobility work in the affected leg

Phase 2: Restore Range & Regain Load Capacity (6–12 weeks)

• Gradual return to full weight bearing
• Introduction of active range of motion
• Isometrics and bodyweight loading (bodyweight calf raises, etc.)

Phase 3: Rebuild Strength & Stability (3–6 months)

• Progress to resisted single leg calf raises
• Strengthen hips, core, knee, and train foot/ankle mobility
• Proprioceptive and stability training (e.g., single leg balance, eyes open–eyes closed)

Phase 4: Sport-Demand Preparation: Power & Plyometrics (6–9 months)

• Introduce pogo hops, skipping, running
• Plyometric work like box jumps, depth jumps, bounding, and change of direction
• Monitor tendon response to increased loading, volume, and intensity 

Phase 5: Return to Sport and Perform (9–12+ months)

• Full-speed drills, sprinting, cutting, agility training, and sports-specific drills
• Return to game situations after passing sport readiness testing
• Ongoing maintenance of strength, power, and mobility

Exercises That Keep Your Achilles Tendon Healthy

Whether you’re recovering from an injury or trying to reduce your risk of having one, these are some of our preferred exercises for building a resilient Achilles tendon. They address the three most important tendon qualities: maximal strength, compliance (stiffness), and rate of force development:

• • The gold standard for Achilles strength.
  • Do them slowly and with control, add weight to progress.
  • Target 3-4 sets of 6-10 reps, 2-3x per week.
    

• • Push your forefoot into an immovable surface (step).
  • Builds tendon stiffness and mid-range tension capacity.
  • Hold for 5-15 seconds, repeat 3-5 reps.
    

1. Step up (9"-12") while keeping the heel floating and loaded through the forefoot.
2. Achilles tendon loading in dorsiflexion.
   

• • Emphasize speed and spring through the Achilles tendon.
  • Excellent for building tendon stiffness and rate of force development.
    

• • Short ground contact time, quick and explosive rebound.
  • Builds tendon stiffness and resilience under fast, reactive loads.
    

     

While these specific exercises are key to Achilles tendon health, we cannot emphasize enough the importance of nutrition, stress management, and sleep to optimize recovery and tendon health. 

The Bigger Picture: Health Span and Performance Longevity

As athletes in our 20s to 40s, we’re not just training for the next workout or for the next season—we’re training for sustainable performance over decades. A ruptured Achilles tendon is not just a "sports injury"—it's a setback that affects your ability to train, compete, walk, run, and function.

So don’t treat your tendons as afterthoughts. Just because you don’t feel pain doesn’t mean everything’s fine. Good tendon health is proactive, not reactive.

If you’ve had a lower leg injury in the last 6 months, take it seriously. If your training load has spiked recently, get ahead and prioritize recovery. And if you’re starting to notice consistent stiffness, calf tightness, or weakness in single leg activities—those are early signs your tendon may be under excessive stress or not recovering well.

Final Thoughts

Achilles tendon ruptures are tough. They take time, discipline, and expert care to recover from—but they can also be made resilient to injury. By managing your training load, taking injuries seriously, and incorporating tendon-focused training into your routine, you can build a stronger foundation for both short-term performance and long-term health.

At Crossover Physical Therapy and Performance, our mission is to help Tampa athletes of all levels not just recover—but compete and perform for years to come. Whether you’re dealing with a recent calf strain, returning from a rupture, or just want to make sure your Achilles tendons stay strong for the long term—we’ve got the tools, knowledge, and personalized support to help you move forward.

If you’re ready to invest in your body now, your future self will thank you later. Let’s keep you in the game and in the gym.