I have been suffering from achilles tendonitis and began doing eccentric calf drops about a month ago. The achilles does seem to be getting better, but my question is how much weight should I add and how often. I am currently doing 1 leg heel drops and I weigh 180lbs and wear a backpack with 10lbs in it (just added 5lbs this week).
Also, I currently dont feel any pain in my achilles when doing the eccentric calf drops and the only thing that I notice is a light tingling sensation or ache after I walk alot and sit down. Does this mean it is getting better? worse?
I did about a million eccentric heel drops and my tendonitis didn’t heal AT ALL over 6 months. then I did a round of prolotherapy and I was running in a week.
Sounds like you are on the road to recovery. My patients look at me a little weird when I give them this exercise for achilles issues but hit the track and walk backwards could be a nice next step in your rehab. As always check with your MD or therapist before progressing.
I had what I would consider “light” tendonitis April-June last year. Didn’t run much. Did some eccentric calf drops. Meh results from just about everything, including rest.
The game-changer for me was the foam roller. Not rolling the achilles, but the rest of my upper calf. That and starting out runs REALLY slowly for the first mile+. LIke 5k +3 minutes/mile pace.
The worst part was just being frustrated about having no pain walking/biking and just not being able to run. The good news is that I’m a success story and am totally pain free less than a year after my initial injury.
Trigger point stuff in the calf. Warm up with foam roller. Then place lacrosse or tennis ball under the calf and roll out the tight spots. If you do it right, you will feel the blood flow to your foot when you let up.
yea Ive been doing the trigger point work and that feels great. Does anyone have any insight on how I should go about adding weight to my eccentric calf drops? I read somewhere 10% of your body weight, but I wasnt sure how often to do that and if that applies to someone doing one leg calf drops or two.
Also, any tips on how to determine if it is insertional tendonitis or mid. When I do get any sort of ache it alwasy seems to be in different spots.
Do you have a lump in the tendon? Mine feels like it has a joint in it, like Bamboo. I rub on it sometimes to see if I can reduce what I think is scar tissue.
I don’t notice a tingling, for me the test is always whether I can run on it. Increase your distance slowly.
no I dont think I have any lump. Ive been hesitant to run on t because I still get an ache every now and then after I am walking for a while and at a brisk pace. Ive been resting it for a a decent amount of time so I dont want to ruin it by running on it. Am I being to paranoid and safe with it? I nervous to do anything because I dont know how its suppose to feel as its getting better and when it is almost gone, or when its safe to being to run again.
yea Ive been doing the trigger point work and that feels great. Does anyone have any insight on how I should go about adding weight to my eccentric calf drops? I read somewhere 10% of your body weight, but I wasnt sure how often to do that and if that applies to someone doing one leg calf drops or two.
Also, any tips on how to determine if it is insertional tendonitis or mid. When I do get any sort of ache it alwasy seems to be in different spots.
My PT started me @ 10 lbs and we slowly added weight as my calves grew stronger. Eventually tapped out @ 30 lbs. FWIW, I am 150-155 lbs. All calf drops were one legged.
Power, how often did you add weight? Was it something based a schedule, like every week, or was it based on how you felt while doing the exercise? Also how did you judge how much to add? Was your PT aiming for it to be a certain level of difficulty or pain?
Sorry for all the questions but I just want to make sure Im not over or under doing it. Any info you remember from what your PT did would be great. Thanks
One of the athletes that I coach had a chronic issue with Achilles tendonosis. After 12 weeks of eccentric calf raises and applied principles of progressive overload, he no longer suffered from Achilles problems.
I would argue you don’t necessarily have to add weight. Just do more - a lot more. Think about how many steps you take in a 5k, 10k, etc. This type of exercise is more about endurance in the way the muscle is being asked to work vs. pure strength. I usually recommend 2-3 sets of 30 reps. Don’t forget the ‘good’ leg too! The other thing I like for achilles issues is lots of hip strength and general balance strength. PM if you want ideas.
Is your tendonitis standard (of the tendon itself above the heel) or insertional (right where the tendon meets the heel)? There is a slightly different protocol for each.
That’s something I have been trying to figure out. The majority of time that I feel an ache or discomfort is mid way up the tendon away from the heel. But I do have instances here and they where I’ll feel an ache or mild pain at the heel.
Power, how often did you add weight? Was it something based a schedule, like every week, or was it based on how you felt while doing the exercise? Also how did you judge how much to add? Was your PT aiming for it to be a certain level of difficulty or pain?
Sorry for all the questions but I just want to make sure Im not over or under doing it. Any info you remember from what your PT did would be great. Thanks
It was basically once a week and based on pain tolerance. It also usually coincided with me being able to easily hit 3x20 reps, as well. We usually added 5 lbs at a time, IIRC.
As I’ve been running for over 30 years, if I waited until nothing hurt, I would never run. Knowing when it is safe to start running again is really the million dollar question. If walking is still causing pain you are probably prudent in avoiding running. I’m loath to see the doctor but a visit with an MD or PT might be in order.
As I’ve been running for over 30 years, if I waited until nothing hurt, I would never run. Knowing when it is safe to start running again is really the million dollar question. If walking is still causing pain you are probably prudent in avoiding running. I’m loath to see the doctor but a visit with an MD or PT might be in order.
Yea I hear ya, I don’t really few any pain. The only discomfort/pain I have is when I sit down after a brisk walk or being on my feet for a while.