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THHave you had an Achilles injury? Need help? Comment “fix my Achilles” below, and I’ll send you some info!
I’m passionate about sharing the proper way to rehab the Achilles and reduce injury risks. After rupturing mine twice, I’ve learned a lot about this incredible tendon.
Achilles injuries are tough to recover from, especially without the right guidance. Many physical therapists underload the tendon, which hinders recovery. Remember, tendons respond to LOAD.
If you don’t load the tendon enough, its capacity will be diminished.
Here are some rehab tips:
🦶🏻 DON’T TAKE TIME OFF! Find exercises that don’t increase symptoms beyond a 6/10. Some pain is okay during Achilles rehab
🦶🏻 Bodyweight exercises aren’t enough
🦶🏻 Research shows we need to load 1.5x body weight to the soleus for 4 sets of 6-8 reps. Use the knee extension machine for soleus calf raises
🦶🏻 Intrinsics matter! Foot planks and floating heel exercises rebuild your foundation and improve muscular endurance of the calf/Achilles complex
🦶🏻 Achilles activation is significant during heavy strength training
🦶🏻 Not everyone needs dorsiflexion mobility work. Use the knee-to-wall test to determine if you need it. Avoid ankle DF exercises initially for insertional Achilles tendon pain (at the heel)
🦶🏻 Shoes matter! For insertional heel pain, wear shoes with a high heel drop or use wedges. For mid-tendon pain, wear whatever works best for you
🦶🏻 Don’t forget plyometrics! Incorporate repetitive jumps/hops/bounda to rebuild elasticity and get the tendon functioning properly.
🥨 Know someone who could benefit from this info? Tag them in the comments!
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@thephysiofix
