- Jan 9, 2007
- AFL Club
- Other Teams
- Other teams?
Sure have.Anyone else dealt with Achillies tendonitis?
Went to the physio Monday, she gave me some exercises to do (lifting up onto my toes for 45 seconds, 5 reps, 3 times a day) and gave me some heel lifts for my runners.. She also said to keep training but listen to my body and how I am feeling.
Went for a run this morn, uncomfortable early then when warm it was nagging but more annoying than anything.. Not really sore. Did about 7k, sore now though..
That's the start point for sure just to get pain relief.
1. Isometric heel raises - as you've described. 5 x 45 sec. 3-4 times a day.
2. Isotonic calf raises.... non weighted moving in to weighted as progressing
3. Plyometric exercises.
If you're on facebook check out this group https://www.facebook.com/groups/1702135413205474/ It's closed so you may need to be added. Dane Verwey.... running coach and physio with an injury dedicated page. Has done quite a few vids recently about achilles. I'm seeing him currently with my own knee issues and related stuff but we're still working on my achilles too.
I always went with step 1 whenever achilles flared and it's a great way to reduce the pain but it doesn't really strengthen and prevent issues coming back. Now working through the next steps and feeling much better for it.