Achilles Tendon pain is common with 1 in 5 competitive athletes sustaining an injury before the age of 45. The word “tendinopathy” is a general term used to describe changes in a tendon typically describing pain, load intolerance, and microscopic changes to the tendon.
Tendinopathies typically result from repeated, long-term loading that exceeds the capacity for recovery and adaptation. When dealing with a tendinopathy issue, be aware that the process to fully recover usually takes several months so stay committed and don’t get frustrated. Complete rest is not recommended and tolerable, non-debilitating pain levels during the rehab process are expected. These exercises are typically performed over a 4-6 week period in order to tolerance. This is by no means an exhaustive list as these exercise progressions are simply a typical template that is linear in nature.
- Video 1- Gastroc/Soleus Release 1-2 minutes
- Video 2- Isometrics at varying degrees of Plantarflexion for pain relief. Double leg progressing to single leg 3×30-60 sec
- Video 3- Calf Raises with eventual increasing load with kettlebell or barbell. Double leg progressing to single leg 2×15:3 sec eccentric slow down
- Video 4- Drop Squats to work on quick eccentric loading of the tendon and good landing technique 2×15
- Video 5- Squat Throws to work on triple extension and quick concentric contraction 3×10
- Video 6- Elevated surface 6-12 inches for Box Drops to increase tendon tolerance to plyometric activity. Double leg progressing to single leg 2×10
- Video 7- Pogo jumps to initiate concentric plyometrics. Double leg progressing to single leg 3×20
- Video 8- Squat jumps for more explosive power focus. Double Leg progressing to single leg hops 3×8
Return to life with proper load management in workouts and less achilles tendon pain; Typically no more than two plyometric sessions or runs in one week or back to back days starting off.
