Achilles Rupture BOSU workout (no surgery, advanced exercises)

A BOSU (Both Sides Up) is a great tool to imitate uneven surfaces and challenge the body's ability to balance and control the given movement. You can do these exercises if you are healthy, or following lower body injuries.

If you are recovering from an Achilles rupture, consult your physio first. I started experimenting on the BOSU in phase 3 (4-5 months after my conservatively managed Achilles rupture), but the timeline can be different for everyone.

Tips:
1️⃣ Squat: get comfortable balancing first and shifting your body weight. As you go lower think about pushing your knees out

2️⃣ Single leg squat: It's a progression of the first exercise. At first, get comfortable with single leg balance.

3️⃣ Running (Wo)man: it works on balance and glute strength while imitating a running motion

4️⃣ Forward lunge: Make sure you have practiced lunges without the BOSU first.
⚠️ For anyone post achilles rupture, you need to be cautious with the stepping back portion! I have been working with my fabulous PT 😜 along the way to make sure I can safely perform these exercises.

Follow your physiotherapist's advice and keep up with strengthening. The only thing that helped me with the fear of rerupture is knowing I've done the work and progressively got my Achilles ready for this.

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Music credit: Anythings, Chris James (IMovie)
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Видео Achilles Rupture BOSU workout (no surgery, advanced exercises) канала 416 Physio