Research after research points out that mechanical loading and exercise is key for tendon health, BUT the one size fits all approach is not how to improve the health. Treatment has varied between eccentric, isometric, Heavy Slow Resistant, but the key is to understand how to modify your exercise.

Another key part of treating Achilles pain is do do a thorough evaluation to make sure you know what is causing the pain.

For Achilles Tendinopathies, a progressive exercise plan tailored using pain levels and functional goals for the individual is key. Monitoring and tracking progress with regards to pain and strength is vital throughout the rehab.

Here are some methods for loading a tendon:

1. Isometric phase

This phase is beneficial for pain relief as well as tendon activation. For the Achilles Tendon you can do a Heel Raise and hold it for 45sec and repeat this 3-5 times. The intensity of this is very important and there are various ways to increase the load of this exercise.

2. Eccentric loading

This eccentric phase is very important to work on tendon remodeling. For the Achilles Tendon you can do a slow eccentric heel drops for 12-15 reps and repeat for 3 sets. Similar to the Isometric phase, the correct load is important to get the remodeling to occur effectively by loading correctly.

3. Plyometric Phase:

The plyometric phase is also know as the energy storage and energy release phase and is incredibly important for those returning to sport and high-level function. There is a a 5-stage continuum model to go through in order to make sure when it’s time for your Achilles Tendon to function at a high level, that it is ready to handle the demand.

Tendons can be very stubborn and requires a lot of adaptation and changes to ensure that you can effectively complete the rehab. If you are struggling with Achilles Pain and need some guidance to get back to doing what you love, pop me an email at travis@tmkin.ca.