Issue 2 - June 2004

Eccentric Rehabilitation Programme

In the acute stages physiotherapy can help with inflammation and pain. During which time the athlete is inactive apart from gentle stretching. After this period the following exercises are recommended to start rehabilitation.

Increase your training slowly The TA needs time to strengthen eccentrically to sustain the extra stress of running longer distances.

During an eccentric contraction the muscle lengthens under active tension. Tensions developed during eccentric contractions are greater than those of concentric or isometric contractions (muscle shortens) so the training effect is superior.

Workout comprises of :

Warm up
Stretching
Eccentric strengthening
Stretching
Ice

Warm up should involve 5-10mins of gentle cardiovascular exercise. Ideally this should be non-weight bearing e.g. cycling. The purpose of this is to warm up the muscles to prepare them for the strengthening and stretching exercises.

STRENGTHENING EXCERCISES

Ankle to toe walks

20 steps each foot. 3 sets. Step forward with straight knee. As the heel contacts the ground slowly lower the toes in a controlled manner. Rock forward over the foot and push up on your toes.

Heel drop and calf raise

12 times. 3 sets. Stand the edge of a step with both feet. Do a calf raise and then lower the heels off the edge slowly to the count of 4. Advance to doing on single leg.

STRETCHING EXCERCISES

Gastrocnemius

Calf stretch against wall with leg outstretched, knee straight and heel on the floor.

Soleus

Calf stretch with knee bent and heel on the floor. It is important to gradually progress your training programme, avoid excessive hill training and incorporate rest into your training programme. It is recommended you should only increase running distance by 5-10% per week.

BIOMECHANICS

Mal-alignment of the lower limb is often a contributory factor to Achilles tendonitis pain. Increased pronation stresses the tendon. Orthotics are placed in the shoe to correct this. Physio4Life can use the latest Gaitscan™ technology to assess individual biomechanics - see next page.