Rehab for an achilles tendon is much different than your typical ‘muscle strain’. From full ruptures, to nagging tendinopathy it can be a long road to heal. It’s good to remember the basics on how the tendon functions. It needs:
Muscle Strength (Gastrocs/Soleus)
Elastic Energy Storage
Elastic Energy Release
.
If the tendon is extremely painful, or just off surgery you might just start off with isometric exercises (aka resist the foot, but no actual movement). After healing begins, the video above shows my usual progressions:
Seated Calf Raises
Standing Bilateral Calf Raises
Assisted Unilateral Calf Raises
Unassisted Unilateral Calf Raises
End-Range Plantarflexion Raises
Eccentric Heel Drops (not shown)
.
There’s been endless debate and study on what gives you the greatest healing response: concentric, eccentric, isometric exercises for achilles. The argument is going to go on forever.
.
Personally, we’ve found a progression of slow reps, building into faster and more elastic reps does the job. Any type of controlled tissue gliding should reduce some pain and up their resilience.
Muscle Strength (Gastrocs/Soleus)Elastic Energy StorageElastic Energy Release.
If the tendon is extremely painful, or just off surgery you might just start off with isometric exercises (aka resist the foot, but no actual movement). After healing begins, the video above shows my usual progressions:
Seated Calf RaisesStanding Bilateral Calf RaisesAssisted Unilateral Calf RaisesUnassisted Unilateral Calf RaisesEnd-Range Plantarflexion RaisesEccentric Heel Drops (not shown).
There’s been endless debate and study on what gives you the greatest healing response: concentric, eccentric, isometric exercises for achilles. The argument is going to go on forever..
Personally, we’ve found a progression of slow reps, building into faster and more elastic reps does the job. Any type of controlled tissue gliding should reduce some pain and up their resilience.
