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Yes too tight to go back to physio and need a quick (layman's) pointer
I had 3 sessions of physio in October on my long standing Achilles issue with both legs. The physio has been amazing and worked wonders
All they did was recommend single leg raises but with a stop at the bottom end and a wide movement because I fell run (over 3inch drop)
I've built up steadily and can comfortably now do 3 X 8 reps eccentric leg raise on each leg with 10kg weight. And same again on bent legs. Every day
Now that the applause has died down, my question is :
How do I progress now? Higher reps, more sets or higher weights?
What's the next level for bombproof Achilles?
What was the original issue?
In addition to the calf raises, i'd be doing lots of stretching to improve felxibilty of the achilles/calf/ham/glute chain
Depending on your status maybe look at some hopping on single foot toes around an imaginary clockface on the floor
IANAP
Good luck
Just consulted my employers physio on an issue with my Achilles yesterday.
Stretching seems to be the most part of the exercises they've asked me to do. There is also a leg raise exercise similar to the one you've mentioned.
What was your actual issue?
My right achilles hurts when I move my foot in a particular way, not debilitating in any way. Planning on keeping up my pathetic attempts at running though. Also hoping it's not my fancy new running shoes that are causing the issue!
When I had achilles issues I worked up to doing the Alfredson protocol (the calf stuff) with 50-60kg on the smith machine at the gym.
So, in answer to your q, higher weight not higher reps.
I did originally try upping the weight with weights in a backpack for a while but the straps started tearing and it was bloody uncomfortable.
(None of this actually helped me though, what eventually sorted it was Haglunds surgery)
Thanks, yes been stretching too. Just standing facing a wall and straightening the rear leg etc.Â
I've had dodgy Achilles , aches and pain s usually upper part of tendon and aggravated by exercise, for a few years now and they're much much stronger
Almost like physio works! Shocker
But yeah still too tight for final session. It's Xmas season ffs
@fingerbang, you've got a few options for progression, and I speak as a runner who's had similar issues.
1. More weight. Not the option that worked for me but it's there.
2. Change the pace of the movement. Not sure the speed each drop/raise takes but my physio was adamant that doing some slow (15 seconds up, 15 down) and then some fast (an almost explosive effort) was good.
3. Add bounce. Jump of a step or a curb, land on your toes and use your calf/Achilles to absorb the landing. You can also go the other way and hop up off your toes, again landing on the toes and absorbing the impact. This then leads to some hopping which will help too.
Options for progression:
1. Increase resistance. 10kg is a good start, but I'm sure you can load up a backpack with 20, 25, maybe even 30kg
2. Increase reps
3. Add in 5, then 10 second holds
4. Use an unstable surface, like a pillow/cushion/sand bag/draught excluder/soft toy, whatever you can find
Obviously pick one at a time, doing all at once will risk another injury
Yeah, I think just increase load either by more weigh or reps, or going slower. Generally advice is to move onto plyometrics.
I think that the studies show that you should keep doing them to stop it returning. You may always get some pain with it and don't let that stop you returning to activity as long as you monitor it.
Just keep doing it and being consistent.
How much was the physio? A stuffed up achilles is not a good injury to get as you can spend a LONG time to never be as good as you were before, and avoiding the years of annoyance and inconvience would be worth a few quid to me
What @finbar and @lunge said. Dont waste your time stretching.
edit: and @shermer75 although I would avoid 4.
