Achilles Tendonitis Phase 4

This is the eccentric phase. Here we are looking to load up the muscles on the lowering phase of the strengthening exercises. Eccentric exercises involve muscle contracting whilst it lengthens.

Mobility & Stretching

Can be done daily.

Foam roller

Use a foam roller for 30 – 60 secs each on your Quads, Hamstrings, and Calf muscles.

This can be done daily.

Massage

If available, a deep tissue massage 2 x per week.

This will help keep your muscles in good condition.

If you do not have access to massage then use a Foam roller instead.

Activation

Aim to do these 4 times per week.

Side strike straight leg

Teaching point:

Try and keep the leg straight
Knee leg goes quickly and the trail leg goes slowly
Perform 3 sets for 5 metres on each side

Linear ankling drills

Teaching Points:

Stand with a stiff leg and on your toes
Move forwards using your ankles to generate the motion
2 sets of 10 metres

Lateral ankling drills

Teaching Points:

Stand with a stiff leg and on your toes
Move sideways using your ankles to generate the motion
2 sets of 5 metres each way

A skip linear

A skip drill is a progression of the marching drill, it is more dynamic and performed on your toes. The knee lift is more dynamic and contact time on the ground is reduced.

Teaching Points:

Drive forward off your toes, with a high lead knee
Skip forwards with a fluid and dynamic movement
2 sets of 10 metres

A skip lateral

The Skipping drill is a progression of the sideways marching drill, still, keeping up on your toes, but more dynamic.

Teaching Points:

Drive sideways off your toes, with a high lead knee
Like the marching drill but more explosive
2 sets of 10 metres each way

Mini pistol squat

Teaching point:

Bending at the knee, begin to squat down on one leg, extending your non-working leg out in front of your body
Lower yourself down and repeat
2 sets of 10 reps

Strengthening

3 – 5 times per week if no reaction 24 hours later.

Straight knee heel drops

This exercise is good for the standing leg you are working

Teaching point:

Keep your knees over your toes
Go as deep as you feel comfortable
Add weights to make it harder
3 sets of 15 reps
Aim Twice per day if no reaction

Bent knee heel drop

Teaching point:

Stand on the step with both heels hanging off
Raise up on both feet taking your weight onto one leg
Keeping the knee bent drop the heel towards the floor from the step
Let it drop fairly quickly, you will feel a load going down the Achilles tendon
3 sets of 15 reps

Eccentric calf on Leg press

Teaching point:

Push up with both feet and lower down with one
3 sets of 15 reps
Slow eccentric heel lowers 70% effort

Movement control

2 to 3 times per week.

Forward T to Spiderman

Teaching Points:

Balance on one leg and move into the ‘Forward T” position
Hold your balance for a few seconds before coming into the upright position again
Then, without dropping your foot to the floor move your leg out sideways into the ‘Spiderman’ position and hold
2 sets of 6 each leg