Achilles Tendon Pain [Perform Isometrics!]
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❓Has anyone here had Achilles tendon pain❓
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💥 The Achilles tendon is the largest tendon of the body for a good reason, it takes much of the load when we are running, jumping, or even walking! This tendon connects the calf muscles to the heel assisting with force transmission and acts like a spring when you push your foot off the floor. Achilles Tendinopathy is when the Achilles tendon is irritated or painful. The majority of individuals that suffer from Achilles Tendinopathy are active individuals, from the weekend warrior to the high-level athlete. Achilles Tendinopathy seems to be as high as 7-30% in runners, 2.1-5.1% in soccer players, and 12.5% in rock climbers. This article will show you an evidence-based approach on how you can address you Achilles Tendon Pain.
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📝 During early stages post-injury, isometrics are a great way to manage pain while simultaneously loading the tendon. The pain created due to the Achilles tendinopathy is not fun, thankfully the pain response has been shown in the literature to change fairly quickly. Isometric loading can be enough to reduce one’s pain. Just because pain is mitigated with an exercise does not mean the pathology is no longer present. Sticking to a 6-12 weeks progression of exercises seems to be the most effective program in rehabbing Achilles Pain. To be clear rehabbing doesn’t mean we are fixing the pathology, rather the goal is here is reducing pain and improving function. We don’t have evidence to say a degenerated tendon can change back to a normal tendon. Seek a rehab professional to guide you through graded exposure to the tendon.
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Shown here are 4 great isometric exercises:
✅Single Leg Heel Raise With Isometric Hold (You can start here with double leg if too much)
✅Knee Bent Single Leg Heel Raise With isometric hold
✅Supine Calf Isometric Hold With Resistance Band
✅Single Leg Heel Raise With Weight Shift
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⏱ Ideally, these isometric contractions are performed to about 70% of your maximum contraction, they are held for 45 seconds, and are repeated for 5 rounds with a 2-minute rest break in between. 70% is heavy! Essentially load as heavy as tolerable here.
Achilles Tendon Pain (Isometric Loading)
Achilles Tendon Pain (Isometric Loading)
Achilles Tendon Pain [Perform Isometrics!]
.
❓Has anyone here had Achilles tendon pain❓
.
💥 The Achilles tendon is the largest tendon of the body for a good reason, it takes much of the load when we are running, jumping, or even walking! This tendon connects the calf muscles to the heel assisting with force transmission and acts like a spring when you push your foot off the floor. Achilles Tendinopathy is when the Achilles tendon is irritated or painful. The majority of individuals that suffer from Achilles Tendinopathy are active individuals, from the weekend warrior to the high-level athlete. Achilles Tendinopathy seems to be as high as 7-30% in runners, 2.1-5.1% in soccer players, and 12.5% in rock climbers. This article will show you an evidence-based approach on how you can address you Achilles Tendon Pain.
.
📝 During early stages post-injury, isometrics are a great way to manage pain while simultaneously loading the tendon. The pain created due to the Achilles tendinopathy is not fun, thankfully the pain response has been shown in the literature to change fairly quickly. Isometric loading can be enough to reduce one’s pain. Just because pain is mitigated with an exercise does not mean the pathology is no longer present. Sticking to a 6-12 weeks progression of exercises seems to be the most effective program in rehabbing Achilles Pain. To be clear rehabbing doesn’t mean we are fixing the pathology, rather the goal is here is reducing pain and improving function. We don’t have evidence to say a degenerated tendon can change back to a normal tendon. Seek a rehab professional to guide you through graded exposure to the tendon.
.
Shown here are 4 great isometric exercises:
✅Single Leg Heel Raise With Isometric Hold (You can start here with double leg if too much)
✅Knee Bent Single Leg Heel Raise With isometric hold
✅Supine Calf Isometric Hold With Resistance Band
✅Single Leg Heel Raise With Weight Shift
.
⏱ Ideally, these isometric contractions are performed to about 70% of your maximum contraction, they are held for 45 seconds, and are repeated for 5 rounds with a 2-minute rest break in between. 70% is heavy! Essentially load as heavy as tolerable here.
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Can i do this if i am already injured? Thank you
Can these exercises be used in calves muscle strain too? I’m looking up for exercises to warm up before practice (basketball) since I had a strain injury (not sure about the correct term
Of the injury) in my left calf. Thanks in advance!
I think isometric are really good for Injury prevention and more so Than weights etc
They strength the tendons etc over time and the tension seems to keep us free from pain in sport. Can’t say the same about weights or callisthenics. I use the Nordic curl so I don’t rip my hamstrings when I do some sprints
Could this method be used on the iso chain form dragondoor? It’s a isometric but I was wondering if you did this with both legs while asserting force in a standing zercher position? If you see what I mean? As you are in the code but with two legs o your toes and using a zercher type of movement with the bar between the crook of your arms and pressing up while the force is in the calf’s and Achilles?
Helpful video!
Can a person also train in there sport (e.g. basketball, cardio, strength) at all while seeking to strengthen and correct these overuse pain problems?
Hello! I have beeN told to do that exercise but in a concentric way. Up and down using a metronome to control the rythm. Is it good for my achilles tendinopathy? Thank you
nice muscle leg
does this strengthen the Achilles tendon(I KNOW ITS A DUMB Q but just need confirmation)
How long do you hold the position