JLT: Insertional Achilles Pain in a Basketball Coach: Phase 1 (3-10-18)
This week the focus will be on adding one movement each day to assess your body’s response to activating distinct muscle groups
This week is meant to be easy and is meant as more of a test to identify missing links in the system and your ability to isolate activation of specific muscle groups
Each day a new movement will be added to successfully isolate your body’s response to each movement
You should stop each movement when you have either reached the max rep/time, at onset of pain, or if you start to develop moderate fatigue
If you get to a movement that is painful during the exercise or you have significant pain the following day, hold on that movement in the next circuit progression
Goals: Assess your ability to isolate specific muscle groups
isolate hamstring and glute activation
assess your ability to activate your calf without significant tendon pain
Try to start with something that allows you to get through as much ROM as possible
If you have significant pain with any motion, try to start with just an isometric hold for 30sec-2 minutes
If you are able go through as much range as possible with minimal pain, go really slow on the negative 4-5 sec as you slowly load into the stretch
PHASE 2:
If the band is either too easy or not painful, you can try the progression below which is a loading progression in weight bearing or on a leg press. Remain in a relatively pain free range as I discuss. Do it for time anywhere in the 30sec to 2 min
Try to start with something that allows you to get through as much ROM as possible
If you have significant pain with any motion, try to start with just an isometric hold for 30sec-2 minutes
If you are able go through as much range as possible with minimal pain, go really slow on the negative 4-5 sec as you slowly load into the stretch
PHASE 2:
If the band is either too easy or not painful, you can try the progression below which is a loading progression in weight bearing or on a leg press. Remain in a relatively pain free range as I discuss. Do it for time anywhere in the 30sec to 2 min
Try to start with something that allows you to get through as much ROM as possible
If you have significant pain with any motion, try to start with just an isometric hold for 30sec-2 minutes
If you are able go through as much range as possible with minimal pain, go really slow on the negative 4-5 sec as you slowly load into the stretch
PHASE 2:
If the band is either too easy or not painful, you can try the progression below which is a loading progression in weight bearing or on a leg press. Remain in a relatively pain free range as I discuss. Do it for time anywhere in the 30sec to 2 min
Try to start with something that allows you to get through as much ROM as possible
If you have significant pain with any motion, try to start with just an isometric hold for 30sec-2 minutes
If you are able go through as much range as possible with minimal pain, go really slow on the negative 4-5 sec as you slowly load into the stretch
PHASE 2:
If the band is either too easy or not painful, you can try the progression below which is a loading progression in weight bearing or on a leg press. Remain in a relatively pain free range as I discuss. Do it for time anywhere in the 30sec to 2 min
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
Try to start with something that allows you to get through as much ROM as possible
If you have significant pain with any motion, try to start with just an isometric hold for 30sec-2 minutes
If you are able go through as much range as possible with minimal pain, go really slow on the negative 4-5 sec as you slowly load into the stretch
PHASE 2:
If the band is either too easy or not painful, you can try the progression below which is a loading progression in weight bearing or on a leg press. Remain in a relatively pain free range as I discuss. Do it for time anywhere in the 30sec to 2 min
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