I recently have seen an influx of runners complaining of Achilles tendon and calf pain. Achilles tendon pain can be the result of:
• Excessive training volume
Most commonly the symptoms are located down on near the attachment at the heel. Sometimes the problematic tissue is the Achilles tendon, but frequently the pain is caused due to stresses from other improper moving muscles like the calf, soleus, or other smaller and deeper muscles in the leg. One simple exercise that helps to restore normal blood flow and function of the leg and Achilles tendon is the eccentric calf raise. To do this exercise you need to have a step or ledge, and its easier if you have something to support yourself so you don’t fall over.
1. Begin with the balls of your feet placed near the edge of the step with your heels hanging off.
2. Raise yourself up by using both feet (stand on your toes).
3. Shift your weight over to one foot and slowly bring your heel down below the level of the step. (Each rep should take between 6-8 seconds)
4. Shift your weight back evenly to both feet and raise yourself back up.
Start with 3 sets of 3 reps, and build up to 3 sets of 15-20 reps 1-3 times a day.
If there is anything you don’t understand or if you have any questions, I can be reached at email@example.com
Brandon Cohen, DC, CSCS
7360 Morro Rd.
Atascadero, CA 93422