Achilles, Plantar Fascia & Calf Issues... 👣
Oct, 2021 by Keegan
Insertional achilles pain is often one of the trickiest areas of the body to rebuild, since it's in use every step of the day and it's easy to take beyond its healthy tension capacity.
Once the inflammation cycle is set off, muscle inhibition and wasting can follow, and strength training becomes less enjoyable and effective.
Never train through pain.
Focus on 100 repetition sets until pain free.
If there is swelling or stiffness later in the day or the next day try decreasing the intensity for the next session.
Note: Each of the movements scales from short range (little stretch) to long range (more stretch).
The ATG principles of progressing load and short to long before speed / power apply here.
Range Principles For Achilles
Step 0a. Strengthen Below
1. Work the muscles further away from the heart, in this case the feet muscles. The foot has a lot of bone and tendon strength. It also has a lot of muscle. The toes and arches are capable of great leverage and we want muscular feet.
Barefoot shoes have been shown to dramatically increase foot muscle activation and strength.
I would suspect that bare foot would be at a higher level still.
Train the big toe and other toes for sets of 20-100 reps in abduction, flexion and extension.
A. Seated Toe Raises (Long Range)
These could be progressed from toes going down the slant board to toes going up the board (short to long) if there is big toe or plantar fascia soreness.
B. Seated Toe Extensions
These are awkard... maybe simply raising the toes but not dorsi-flexing the ankle maximally can achieve our objective here.
C. Ankle Circles
20-100 repetitions in both directions.
Include the toes in the movement.
Going too deep into dorsi-flexion will cause pain & inflammation for some. Don't do that.
Circle in the bottom half only without full dorsi flexion if the achilles is very sensitive.
Step 0b. Strengthen The Opposite
Train the tibialis. You might need to focus on the mid / long-range strength first to not irritate the achilles. Training short range tibialis might be too much of a stretch if the achilles is very sensitive.
Step 1. >> Target Muscle Seated
Seated calf raises take some tension off the calf / fascia because the knee is flexed (bent).
- * ROKP without the heals touching the ground is a great short range concentric dominant achilles builder!
Level 1. Toes down the slant board;
Level 2. Flat ground;
Level 3. Toes up the slant board;
Level X. Plantar fascia toe raises.
X.
Toes pointed in and out variations can be used at each level.
Step 2. >> Target Muscle Standing
Start with double leg to 100 repetitions, then single leg with a focus on 20 repetitions.
Level 1. Toes down the slant board;
Level 2. Flat ground;
Level 3. FHL Raises;
Level 4. Toes up the slant board;
Level 5. KOT Calf Raises;
Level 6. Heavy sled pushing
Level X. Forward bending with toes up on the board (Donkey Calf Raise) increases fascial tension but might not be needed.
X. Toes pointed in and out variations can be used at each level.
Bonus 1. Patrick and Petersen Step-ups should also be used after these 2 movements.
Bonus 2. Lateral slant board inversion and eversion.
Bonus 3. Lateral shifting isometrics.
Move the weight from the ball of the big toe to the ball of the little toe while keeping the achilles at the same degree of stretch.
Can be progressed from short to long.
Bonus 4. Tibialis posterior raises & peroneal raises
Step 3. >> Rebounding Tension
Sets of 100 bilateral progressing to 25 reps unilateral.
Heavy sleds should be a pre-requisite for this.
Level 1. Short range high speed repetitions. Use the slant board / yoga block to block your range of motion;
Level 2. Flat ground high speed repetitions;
Level 3. Incline high speed repetitions;
Level 4. Double leg skipping;
Level 5. Double unders;
Level 6. Single leg skipping;
Level 7. Single leg double unders.
Level 8. Accelerations & High speed heavy sled work
Range Development
There is 1 key loaded stretch I love for this: Plantar Fascia Rocks.
Progress from double leg to single leg.
Move from knees on the ground to VMO / Hack squat position smoothly for 25 reps.
REMEMBER
- Patience is key with this process;
- Don't stretch into unilateral pain... if there is more soreness / sensation on one side than the other, back off;
- If there is any swelling after, leave it 7 days before pushing harder again. Work only low intensity short range;
- Regress 1-2 levels if needed.
What's your experience with the achilles / calf?
What would you change here?
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