LP: Chronic Achilles Tendinopathy post PRP and Tenex Procedure: Phase 1

Hopefully you are about to learn a lot these first couple weeks
I want you to make sure you master these movements prior to progressing to the next phase
- There is no absolute rule book and everyone progresses differently so stay at each phase until you feel you are truly ready for a greater challenge
- If any of the movements feel awkward or not like I describe in the video, email me about it and skip it for now
Goals:
- Minimize Irritation using ice as needed
- Avoid over stretching, this will likely cause significant pain
- Light controlled motion well short of pain, this phase is meant to be easy
- Pay attention to anything that feels different on the painful side and does it feel more like the non-painful side as you do it more
NOW….Time to get started
- Some of these movements may feel good and help to relieve pain, you are welcome to do a couple of them frequently throughout the day to help reduce/prevent pain
Day 1-2: Do this ideally 2x per day, do as a circuit completing one set of each movement, then go through it a second time
- Seated Knees Extended Wall Isometric VIDEO
  - Light isometric along with activation of the opposing muscles in the top of the foot
  - press into wall for 5sec. then lift toes off wall 5x
  - repeat this 5-10x
- Hamstring Isometric with Contralateral Leg Raise VIDEO
  - This can be done with an exercise ball of feet up on couch/chair
  - Try not to push directly onto heel as it is likely tender
  - Push more so into the calf
  - hold each 5sec 10-15x
- Lying Down Weighted Pullover Feet Elevated VIDEO
  - Start with a light weight, make sure you can do a slow and controlled descent into the overhead position
Day 3-4: 2x per day as above
- Seated Knees Extended Wall Isometric VIDEO
  - Light isometric along with activation of the opposing muscles in the top of the foot
  - press into wall for 5sec. then lift toes off wall 5x
  - repeat this 5-10x
- Hamstring Isometric with Contralateral Leg Raise VIDEO
  - This can be done with an exercise ball of feet up on couch/chair
  - Try not to push directly onto heel as it is likely tender
  - Push more so into the calf
  - hold each 5sec 10-15x
- Lying Down Weighted Pullover Feet Elevated VIDEO
  - Start with a light weight, make sure you can do a slow and controlled descent into the overhead position
  - 8-15reps
- Upper Body Assisted Squat VIDEO
  - Assist of hands should minimize excessive pressure on the achilles
  - Slow and controlled descent into the squat 4-5sec on the way down
  - 8-20 reps
Day 5-6 2x per day
- Seated Knees Extended Wall Isometric VIDEO
  - Light isometric along with activation of the opposing muscles in the top of the foot
  - press into wall for 5sec. then lift toes off wall 5x
  - repeat this 5-10x
- Hamstring Isometric with Contralateral Leg Raise VIDEO
  - This can be done with an exercise ball of feet up on couch/chair
  - Try not to push directly onto heel as it is likely tender
  - Push more so into the calf
  - hold each 5sec 10-15x
- Lying Down Weighted Pullover Feet Elevated VIDEO
  - Start with a light weight, make sure you can do a slow and controlled descent into the overhead position
  - 8-15reps
- Upper Body Assisted Squat VIDEO
  - Assist of hands should minimize excessive pressure on the achilles
  - Slow and controlled descent into the squat 4-5sec on the way down
  - 8-20 reps
- Seated Heelraise VIDEO
  - Beginning of loading the achilles with mild weight
  - Focus on very slowly lowering into the stretch position
  - Do your best to stay in a range of motion short of tendon pain
  - 8-20reps
Day 7
- rest day