Achilles Tendonitis Part 3: Rehab & Prevention

[shawondemand]

Buy a pair of orthotics as well with a heel lift.

[shawondemand]

Stretches only help in the initial stages of Achilles tendonitis. Once you've had it for over 2-3 months stretches become damaging.

[shawondemand]

Your initial goal with the exercises is to achieve 3 sets of 4 repetitions. Start with one repetition, increase to 4 then start a new set.

After that your next goal should be 30 repetitions. Continue to with one repetition added to

each set.

Do not walk while doing the exercises. Ice immediately after the exercises. Doing your daily routine while doing the exercises is a bad idea because it's easy to overdo the exercises.

[shawondemand]

Eccentric exercises = standing at the edge of the stair, raising yourself by using the side railing and lowering yourself by loading the tendon. Do not raise yourself by using your achilles, use purely the side railing. (Concentric exercises damage the achilles eccentric exercises remodel).

By the way for the eccentric exercises you HAVE TO START VERY SLOW.

Start with literally one repetition and increase the repetition by one every single day.

In two weeks that's 14 repetitions.

[xpixilovesmakeupx]

Frigging Achilles tendonitis, doctors have told me to do the rest, ice, compression etc, no improvement, done stretching exercises, still no improvement, had anti inflammatory drugs, still no improvement, still can't walk properly, still can't put heel on the floor, have got an orthopaedic appointment but it's not till November, it's getting ridiculous now, GP's don't seem to know what their doing, just hope the hospital can get it sorted. Been on going since May 2011

[shawondemand]

@xpixilovesmakeupx

Google eccentric exercises.

You need to start doing these eccentric loading exercises once you can feel that your achilles tendon is not stiff any more. (EG NO scar tissue).

You need active release to remove the scar tissue and ultrasound therapy on your achilles to remove the inflammation.

It takes 3 months of eccentric exercises to remodel your Achilles.

Do not do the exercises if your achilles is inflamed or has scar tissue.

AT drugs DO NOT WORK.

[shawondemand]

@xpixilovesmakeupx

err google

Eccentric loading exercises for achilles tendinopathy research.

Message me for any more questions I have A LOT OF TIPS!

[PlayerBAbyOG]

I watched all 3 videos.. They all make good sense.. Compared to what else iv viewed!

[countofmonetcristo80]

I think for me its a strength issue. My legs are not strong and I get major calf pain, tightness and soreness after a long day. I am a dancer as well and usually stretch every day. But lately I have been lifting weights and believe because my upper body is heavier, my lower body isn't able to handle the weight change. I feel my ankles wobbly, my calves weak and my thigh muscles not being fully developed for maximum utilization. ugh....help!