NOW REMEMBER FOR THIS ONE THAT YOU ONLY DO ONE OF THE OPTIONS…BAND IS THE EASIEST…THEN YOU PICK BETWEEN THE WALL OR THE LEG PRESS AS THE BEST ONE TO LOAD THE ACHILLES WITH THE LEAST AMOUNT OF PAIN
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
DURING THE STRENGTH SEQUENCE, TRY TO PUSH YOURSELF WITH THE ENDURANCE OF THIS ONCE
LETS TRY TO GET YOU UP TO 3-4 MINUTES BEFORE WE GO BACK TO OTHER LOADING OPTIONS
WHERE ARE WE AT WITH THIS ONE….I WOULD LIKE TO TRY THE LEG PRESS AS A WEIGHT OPTION THAT IS LESS THEN YOUR BODY WEIGHT
Slow and controlled rolling with a thoracolumbar stretch in between each
Tightness in the low back can often contribute to the achilles sensitivity so I like to include some lateral trunk stability which we will start off with in a non-weight bearing position
