The Achilles tendon is the largest tendon of the body for a good reason, it takes much of the load when we are running, jumping, or even walking! This tendon connects the calf muscles to the heel assisting with force transmission and acts like a spring when you push your foot off the floor. Achilles Tendinopathy is when the Achilles tendon is irritated or painful. The majority of individuals that suffer from Achilles Tendinopathy are active individuals, from the weekend warrior to the high-level athlete. Achilles Tendinopathy seems to be as high as 7-30% in runners, 2.1-5.1% in soccer players, and 12.5% in rock climbers. This video will show you an evidence-based approach to how to rehab achilles tendinopathy.

While Achilles Tendinopathy is a straight forward diagnosis, there is no consensus on the most effective way of intervening. When we dive into the literature we find numerous interventions including stretching, neuromuscular re-education, manual therapy, patient education/activity-modification, heel lifts, night splints, orthoses, taping, low-level laser therapy, iontophoresis, dry needling, and exercise. Out of all these, which do you think is the ONLY intervention that is back up by strong evidence? You guessed it, exercises! A mechanical load has shown to decrease pain when imposed on midportion Achilles tendinopathy. That is not to say there is no benefit with the alternative interventions when dealing with Achilles tendon pain; activity modification and iontophoresis are actually back up by moderate level evidence. Manual Therapy has also been demonstrated to mitigate pain through pressure massage.

Here are the 4 phases broken down in this video:

Phase 1: Isometrics
-Supine Calf Isometric With Band
-Knee Bent Single Leg Heel Raise Hold
-Single Leg Heel Raise Hold

Phase 2: Eccentrics
-Single Leg Eccentric Heel Raise

Phase 3: Isotonics
-Heel Raise On Incline

Phase 4: Plyometrics
-Double Leg Pogo’s
-Single Leg Pogo’s

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