Achilles Tendinopathy Exercises – 1 . Kaitlyn Physio 1️⃣ Calf Raise – 2 feet up, 1 down – eccentric focus, make sure you take long to lower yourself – about 2 seconds coming up, and 4 seconds coming down. 2️⃣ Calf Raise – single leg, eccentric focus – 2 sec up, 4 sec down) 3️⃣ Banded Lateral Toe Walks 4️⃣ Weighted Forward Toe Walks 5️⃣ Bosu Weight Taps – here you are controlling the foot and the lengthening of the achilles as you reach forward to tap
Achilles Tendinopathy Exercises – 2. Kaitlyn Physio
1️⃣ Reverse Lunge to Calf Raise: functional movement into a contracted position 2️⃣ Forward/Backward Hops: testing the control of forward/backward acceleration and deceleration of the tendon 3️⃣ Lateral Hops: testing the control of side to side acceleration and deceleration of the tendon 4️⃣ Squat to Calf Raise: going from a lengthened position to a contracted/shortened position 5️⃣ Box Jump (2 to 1): plyometrics are important for end stages of rehab/return to sport as it really tests the recoil properties/tensile forces of the tendon 6️⃣ Box Jump(1 to 1): a progression from the previous 2 to 1