Best Achilles Strengthening Exercises For Runners?
Achilles Strengthening exercises. As we discussed in our previous blog What’s The Best Achilles Tendinopathy Treatment?, stretching alone will not cure Achilles Tendinopathy.
Strengthening is the key!!
Achilles Strengthening Exercises
This blog is part of a specific, 3 level, strengthening pathway to follow step by step. Stick to the following rules before progressing to the next level:
- Quality over quantity. Ensure you perform each exercise slowly, with control
- Stick to the reps and sets advised
- Try to perform barefoot if possible. Use trainers if too sore
- Ideally you want to feel muscle ache from working out, not pain
- A mild soreness is OK to keep going. Nothing more than 3 out of 10 on your pain scale that recovers within 24 hours of completing the exercise
- If pain intensifies above 3 out of 10 during the exercise STOP. Come back a level
- If pain persists above 3 out 10 for more than 24 hours after completing the exercise STOP. Come back a level
- Only add weight or progress to the next level once you have had a full week of no pain above 3 out of 10 when completing the exercise
- Keep the strength work going for at least 12-16 weeks overall regardless of the level you are at
- You do not have to complete every level. As long as you have performed the exercises for 12-16 weeks and are back running pain free your pathway is complete
**If your Achilles pain occurs in the middle of the tendon follow the exercises for mid-tendon strengthening on a step. If your Achilles pain occurs at the point on the back of the heel bone follow the exercises for insertional strengthening on the floor**
Achilles Strengthening Exercises | Level 1 | Isometrics
Mid-Tendon
How often?: x4 sets of 45 seconds holds with a 1 mins rest between. Everyday x2-3 a day
Insertional
How often?: x4 sets of 45 seconds holds with a 1 mins rest between. Everyday x2-3 a day
Achilles Strengthening Exercises | Level 2 | Isotonics
Mid-Tendon
How often?: Without weights x3 sets x15 reps. x2-3 sets a day. Every other day
With weights x4 sets x8 reps. x2-3 sets a day. Every other day
Insertional
How often?: Without weights x3 sets x15 reps. x2-3 sets a day. Every other day
With weights x4 sets x8 reps. x2-3 sets a day. Every other day
Achilles Strengthening Exercises | Level 3 | Dynamics
Mid-Tendon
How often?: Without weights x3 sets x15 reps. x2-3 sets a day. Every other day
With weights x4 sets x8 reps. x2-3 sets a day. Every other day
Insertional
How often?: Without weights x3 sets x15 reps. x2-3 sets a day. Every other day
With weights x4 sets x8 reps. x2-3 sets a day. Every other day
For more useful information and tips on everything running related go to our Runners Hub section of the website.
Remember…
Running is Evolving. Keep up with the pace!
