My achilles

Three elements helped my achilles

1) effective stretch and strengthening regime for my achilles tendon.

2) An understanding of the POSE running technique

3) Going barefoot.

This article is how to sort your Tendinosis in 8 weeks

I began  using ice and , stretching,

Here are my two favourite stretches

but I  also employed  “eccentric loading exercises” ( the lowering part of  a calf raise, for you body building type)

  • Get the balls of your foot on a block or a step
  • and use  both feet  (handsupport) to get you above the block.
  • then lower down with the weight on the injured side.
  • I found being on a staircase with a handrail helped me control the load.

Here is a handy “You Tube” clip

After that, it was  3 sets of 10 reps . How awful the pain is suggests the amount of load you can work with in the early stages.

This was inspired by some ideas from crossfitter Philip Holbrook ( and his physio) and this report….

Eccentric calf muscle training for the treatment of chronic achilles tendinosis

by Toros Tsermakian, Ioannis Mitsakis, Christos Lyrtzis, Ioannis Tsartsapakis,  Menelaos Mitsakis, Christos Papadopoulos,  and Georgios Nousios,  who sort of observed/discovered the following

  • Overuse injuries involving the Achilles tendon are common, especially among runners.
  • The majority of Achilles tendon overuse injuries occur in men,
  • higher rate in middle-aged athletes than do most other overuse injuries.

So,  they studied the effect of eccentric calf muscle training in 18 athletes with chronic Achilles Tendinosis with a long duration of symptoms despite conventional nonsurgical treatment. Calf strength and the amount of pain during running was  measured before and after the study.

At the start of the trail,  all patients had Achilles tendon pain so sever that they could  not run. There was also   significantly lower  calf muscle strength on the injured side.

At the end of the study. Almost everyone was cured. It bloody well worked for me.

for a fuller report visit here http://www.jssm.org/suppls/11/posterpresentations.pdf

  • In the early stages i used ice after the exercise to help with the swelling.

Achilles pain

Whilst my research focus is mainly on back pain, I have  a lot of clients with  Achilles tendinopathy, i though i might as well add a few  articles with advice on remedial treatment for sore achilles.

If you are going to a party and want to show off, you simply must drop the name  Silbernagel into the conversation. He is quite famous in coming up a type of training to help with Achilles Pain. He was part of the team  who researched “A Randomized Controlled Study Continued Sports Activity, Using a Pain-Monitoring Model, During Rehabilitation in Patients With achillies tendonosis” published in Am. J. Sports Med. 2007

That team tried this protocol:

Phase 1: Weeks 1-2 Patient status: Pain and difficulty with all activities, difficulty performing ten 1-legged toe raises

Goal: Start to exercise, gain understanding of their injury and of pain-monitoring model Treatment program: Perform exercises every day

  • Pain-monitoring model information and advice on exercise activity
  • Circulation exercises (moving foot up/down)
  • 2-legged toe raises standing on the floor (3 sets × 10-15 repetitions/set)
  •  1-legged toe raises standing on the floor (3 × 10)
  • Sitting toe raises (3 × 10)
  • Eccentric toe raises standing on the floor (3 × 10)

Phase 2: Weeks 2-5 Patient status: Pain with exercise, morning stiffness, pain when performing toe raises

Goal: Start strengthening Treatment program: Perform exercises every day

  • 2-legged toe raises standing on edge of stair (3 × 15)
  • 1-legged toe raises standing on edge of stair (3 × 15)
  • Sitting toe raises (3 × 15)
  • Eccentric toe raises standing on edge of stair (3 × 15)
  • Quick-rebounding toe raises (3 × 20)

Phase 3: Weeks 3–12 (longer if needed) Patient status: Handled the phase 2 exercise program, no pain distally in tendon insertion, possibly decreased or increased morning stiffness

Goal: Heavier strength training, increase or start running and/or jumping activity Treatment program:

Perform exercises every day and with heavier load 2-3 times/week

  • 1-legged toe raises standing on edge of stair with added weight (3 × 15) • Sitting toe raises (3 × 15)
  • Eccentric toe raises standing on edge of stair with added weight (3 × 15) • Quick-rebounding toe raises (3 × 20)
  • Plyometric training :Phase 4 Week 12–6 months (longer if needed)

Patient status: Minimal symptoms, morning stiffness not every day, can participate in sports without difficulty

Goal: Maintenance exercise, no symptoms Treatment program: Perform exercises 2-3 times/week