Conditioning: Phase 2
The following is the second of four phases that will guide you from Achilles Tendonitis/osis toward healthy running. Progress from each phase as instructed.
Duration: 2 Weeks (at least)
Goal: Introductory Loading and Strengthening
Frequency of Exercises: 3-4 x per week (day off in between unless otherwise specified).
- Squats (With Band): 3 x 8-10 reps. With knees shoulder width apart, slowly come down into mild pain and come back up. If able, place a resistance band around your knees to recruit your glutes with the squat. Purpose: increase the load on your tendon, while also increasing hip/leg strength.
- Single Leg Glute Bridges: 3 x 12 reps. On your back with one knee up, bring your hips up and down slowly. You should feel your thigh and hip muscles working. Purpose: increase demand on your hip to reduce knee from caving in and stressing Achilles.
- Single Leg Balance (Moving): 3 x 30 seconds (each leg). Stand with both hands on your hips and your feet directly under you. Keeping your pelvis as stable as possible, bring one leg up without causing your pelvis to tilt or rotate. Once stable, bring one leg slightly up, moving it out, forward, out, and then back in an arch-like motion. Purpose: improve postural balance and stability.
- Side Planks: 3 x 30 seconds. On your side, bring your elbow below your shoulder and come up on your feet. Keeping your body in a level position, hold the position for at least 30 seconds or until fatigue. If it is too difficult, you can start on your knees. Purpose: increase hip strength and lateral core stability to reduce knee caving inwards and stressing the Achilles when running.
- Front Plank: 3 x 30 seconds or until fatigue. On your elbows and knees, bring your knees off the ground and hold. Try to keep your body level throughout this exercises by keeping your hips level and engaging your abdominals and glutes. Keep your elbow below your shoulders and push up to engage your scapular muscles. Purpose: strengthen core and glutes for running form stability.
- Single Leg Calf Raises (Eccentric): 3 x 12 reps (5-6 times per week). Stand with your toes near the edge of the step. Come up with both legs, and then slowly (3 count) come down on the involved side. Next, bring yourself back up with two feet. You should expect mild discomfort. If this is too easy, add weight. Purpose: Gradually load the tendon eccentrically to promote healing and strength.
- Begin Walk/Run Progression.
- Cross Fiber Massage: 3-5 minutes. Get a sore spot on the tendon and rub back and forth. Purpose: decrease adhesions and stimulate healing.
TO GRADUATE TO PHASE 3
- Required: Single leg calf raises on step (no weight) x 12 reps without pain for 3 consecutive exercise sessions
- Ideal: None to very mild tenderness when touching the tendon
Principles of Achilles Tendonitis/osis: A Review
- CAUSE – overloading of the tendon
- NEED – reduce pain and Achilles tendon tension
- PLAN – once pain is managed, gradually reload the tendon to increase strength
Still Need Help?
You are welcome to meet virtually with our PT for additional feedback and assessment. Otherwise, continue to the next step to learn how best to manage the pain from your injury.