Conditioning: Phase 3

The following is the third of four phases that will guide you from Achilles Tendonitis/osis toward healthy running. Progress from each phase as instructed.

Duration: 3 Weeks
Goal: Progressive Loading and Mechanics
Frequency of Exercises: 3 x per week (day off in between)
Warm Up: For at least 5 minutes before activity (e.g. Pre-Run Warm up)

Split Squats (With Weight): 3 x 12 reps (slowly, 3 second down, 3 second up). Standing in a split stance, begin by bending your front and back knee so you come straight down slowly, and then come back up slowly. Perform this on both sides. Purpose: increase strength in legs and some demand on Achilles.
Single Leg Romanian Deadlift: 3 x 10 each side. Standing one one leg with your knee straight, lean forward while maintaining balance and a level posture. Come back up by using your hips. You should feel your hip and ankle muscles working. Purpose: increase demand on glutes to reduce risk of knee caving in and tension on Achilles tendon to improve resilience.
Side Planks (Leg Up): 3 x 30 seconds (with leg up; each side, or until fatigue). With elbow aligned with shoulders, come up on your side. Keep your body straight throughout. Purpose: improve hip strength and core stability to reduce risk of knee caving in.
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.
Single Leg Balance (Running Man): 3 x 30 seconds (each leg). Standing on one limb with your knee slightly bent, perform a running motion by bringing your lifted leg in a backward-forward motion along with an arm swing motion. You can start off with minimal movement, and as you progress increase the range of motion and speed. Purpose: improve postural balance and stability.
Run/Walk Progression.
Cross Fiber Massage: 3-5 minutes daily. Get a sore spot on the tendon and rub back and forth. Purpose: decrease adhesions and stimulate healing.
Calf Stretching:
- Calf: 10 x 10 seconds (into mild stretch) for each side. With shoes on or arch support using a towel, keeping your heel on the ground in a split stance, bring yourself forward keeping your knee straight for 1 minute, and then bend for 1 minute). Purpose: reduce pressure on the calves through increased ankle mobility.
- Soleus: 10 x 10 second holds, each side. In a split stance with shoes on, keep your heel on the ground, bend your knee and get a lower stretch. Purpose: increase ankle mobility to decrease strain on the Achilles.

TO GRADUATE TO PHASE 4

Required: Perform 20 single leg calf raises without pain for 4 consecutive exercise sessions
Ideal: Improvements in ankle dorsiflexion
Ideal: Ability to complete side planks (> 60 seconds each side)

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.