RMS: Achilles Tendinopathy: Week 1 (1-8-18)

  • 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
    • DON’T OVER STRETCH….do not hold static stretches
  • Day 1:
    • 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
  • Day 2
    • 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
      • 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
  • Day 3
    • 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
      • 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
    • Self MFR Hamstring VIDEO
      • Same concept as above
  • Day 4
    • 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
      • 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
    • 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, 8-20reps
  • Day 5
    • 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
      • 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
    • 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, 8-20 reps
    • 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
      • 8-20 reps
  • Day 6
    • 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
      • 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
    • 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, 8-20 reps
    • 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
      • 8-20reps
    • Quadruped with Physio Ball Hip Extension VIDEO
      • Focus on keeping your low back relaxed
      • can use an exercise ball or an ottoman
      • 8-20 reps
  • Day 7
    • Rest
    • Contact me through email with some reflection on the week
    • What went well, what caused an increase in pain, what was most helpful, what was too easy?