Achilles Tendon Pain: Phase 3

This short video is the last video in a series of videos talking about how to rehab yourself through your Achilles tendinopathy pain.

So at this point, you’ve probably gone through phase one and two, and you are feeling pretty good. You are able to run at a pretty conversational, easy pace without many symptoms. You are doing some heavy, slow calf raises. But maybe you’re still running in the symptoms when you start to increase the intensity of your run, or your runs are a little bit more hilly.

So at this point, you want to start to add in some plyometrics. You’re going to continue with phase two, which was going to be those really heavy, slow calf raises. But then you’re also going to start to work in some plyometrics.

When you start plyometrics, you’re going to start on two feet stationary. And start at about three sets. You can work your way up to six sets. And then you’re doing between 10 and 15 reps.

When it comes to your plyometrics for your Achilles tendon you want to keep a few things in mind. You want to get off the ground as quick as possible. So when you are just starting, start on two feet in place. You’re going to jump up and down as fast as you can, getting up off the ground. So you would start with 10 to 15 reps, and then if that feels good, you can progress yourself by adding in sets.

And then you can progress yourself by moving forward. So instead of in place, you would hop forward. Once you’ve been doing those and they’re feeling good, then you want to progress to being on one leg. Jumping up and down off the ground. And then again, you can take that and move it forward.

I would aim for about two times per week. And you can add these in, but continue to do your heavy, slow calf raises as well.