Did you know that each of your Achilles tendons manages several times your bodyweight in additional load with every stride?? Runners ask a lot of this tendon, and sometimes this beast of burden gets a little pissed off. Achilles tendon problems affect millions of runners around the world every year, and they can be stubborn to fix. Today, we’re going to explain the causes then show you the three best exercises for Achilles Tendonitis in runners.
(Image from the British Journal of Medicine)
What causes achilles tendonitis in runners?
Whether you feel the soreness on the heel or in the meat of the tendon, the cause of achilles tendonitis is simple. You ran a bit more than the tendon was ready for. That could mean more mileage, more speed, or too little time between hard workouts. Contrary to popular belief, mobility and stretching have very little to do with achilles tendon issues because the Achilles complex only works from 10° below parallel (“parallel” meaning the foot at 90% to the shin bone) to 20° above parallel in the running stride. It’s an issue of strength, not length.
So, the best way to get rid of either form of Achilles tendonitis is to encourage the tendon to heal itself through exercise therapy and increase the overall amount of load your legs can tolerate. Calf strengthening exercises accomplish both of these goals.
What’s going on inside the tendon?
When you put a bit too much load through a tendon, it freaks. The normally neat and orderly strands of collagen become disorganized and the whole thing thickens up. Basically, the body does this to reinforce everything as fast as possible to avoid a serious problem like a tear. The way to get it back on track is to introduce the correct amount of load. This tells the body that things are OK and guide it back to a pattern of laying down new strands of orderly, healthy collagen.
Different kinds of achilles tendonitis exercise programs
There are two evidence based methods of loading tendons properly to help them get healthy.
Alfredson protocols – these are tendon rehab programs named after the Swedish scientist who first cracked the tendonitis code in the 1980’s. You do 3 sets of 15 reps of bodyweight calf raises, twice a day for 12 weeks. It’s a proven way to retrain the tendon, but it doesn’t work well with the demands of being a runner (you get really sore) or having a life (who has time to do 90 reps of an exercise per day for three months??)
Heavy Slow Resistance Training – This is the new wave of tendonitis rehab, and it comes from Denmark not Sweden! Instead of a billion reps every day. You lift heavy weights slowly 3 times per week increasing the weight and decreasing the reps as you get stronger. Athletes who follow these programs have similar objective outcomes to those who do Alfredson protocols, but they’re usually happier because they don’t have to do a billion reps every darn day! (review)
The best exercises for achilles tendonitis
For runners with mild Achilles tendon issues (it’s been a problem for less than 6 weeks and doesn’t completely prevent you from running), a strength training routine 3 times per week is best. Remember, if you’ve got a lot of pain or have had pain for a long time, it’s best to find a physical therapist who can get you started on a program like this at the exact level you need. (note: if they recommend expensive injections or painful treatments with their hands, find someone else. Exercise therapy works far better than all that stuff combined (study), and it’s cheap.)
Exercise 1: Heavy Slow Single Leg Calf Raise off Step:
Why it works: The calf raise is the best way to make your lower leg stronger. Adding weight increases the amount of good load that goes through the achilles tendon. That load helps retrain it while you build greater strength in your legs. 3 seconds up. 3 seconds down.
Exercise 2: Heavy Slow Seated Soleus Raises
Why it works: The Soleus manages more load than any other structure in the leg when we run. It’s also next to the Achilles. The stronger we make it, the better off our tendon will be. 3 seconds up. 3 seconds down.
Exercise 3: Heavy Slow Calf Extension with Band
Why it works: This is another way to load and strengthen the calf and Achilles. Pull the band tight and move slow. 3 seconds out. 3 seconds back.
Want these exercises in a custom routine and includes other exercises to help you run healthy? Try the Recover Athletics app for free.
