- Conversation follow up concerns
- Walking more normal causes pain
- Discussed shorter stride, taping options, self soft tissue massage for tendon
- Rock Tape Insertional Peroneus Brevis Tendonitis
- This technique can also be used for the achilles, the only difference is the small piece I use in the beginning should be taken across your achilles, just above the area that is most painful
- A Temporary heel lift in your shoe can also be helpful to reduce stress on the achilles initially with walking
- Self massage tendon VIDEO
- This can be done lightly to work on desensitizing the tendon
- If an area is really sensitive work around it or be very gentle
- I would hit 3-4 sensitive areas for 2-3 minutes
- Walking more normal causes pain
- Phase 2:
- The goal of this phase is to progress loading of the achilles tendon along with increase the challenge in the surrounding musculature.
- This will progress into the separation of a daily mobility sequence and the incorporation of strength circuits that can be complete every other day
- The daily sequence should be done lightly, 8-15reps for each movement
- This can be done 2x/day on the non-strength day
- Do 1x on the strength circuit day
- Strength circuits
- Should be done every other day along with the daily sequence
- Goal is a minimum of 5 reps max of 20reps
- Focus on doing all reps slow and controlled as opposed to moving too quickly and doing a higher amount
- Daily Sequence
- Self MFR Calf VIDEO
- use a tennis ball or lacrosse ball
- Hit 2-3 spots on the calf, NOT ON THE TENDON for 30to 60sec
- Band Plantarflexion/Gastroc Activation VIDEO
- There are a variety of band resistances
- Try to start with something that allows you to get through as much ROM as possible
- Go really slow on the negative 4-5 sec as you slowly load into the stretch
- Self MFR Hamstring VIDEO
- Same concept as above
- 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
- Hands Elevated Childs Pose Variation VIDEO
- prop a small roll under your ankle like a yoga mat or a thick towel roll to keep excessive pressure off the ankle…I will make a video if needed if you have issues with this
- Quadruped with Physio Ball Hip Extension VIDEO
- Focus on keeping your low back relaxed
- can use an exercise ball or an ottoman
- Self MFR Calf VIDEO
- Strength Circuit#1
- 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
- Band Around Knees Bridge Progression VIDEO
- Keep tension in the stomach as you raise up
- Heel Raise Isometric Hold VIDEO
- Focus on a position that is least painful
- Work on increasing the hold time between 30-90sec
- If able, try to focus on more weight on the problematic leg as you are holding
- 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
- ICE AFTER 10-15MINUTES
- Upper Body Assisted Squat VIDEO
