Don’t make these two common mistakes in calf & Achilles rehab

🙅‍♀️Two Common Mistakes in Calf & Achilles Rehab🤕⁣⁣

1️⃣ Not Loading Heavily Enough
Running, even at a slow pace, puts significant stress on your calf and Achilles. Simply doing bodyweight calf raises won’t cut it. We recommend our runners aim to lift at least 50% of their body weight during a single-leg calf raise and eventually work up to their full body weight. Heavier loads are key (upwards of 70% 1RM, as they have been shown to increase tendon stiffness—a crucial factor in tendon health. (Arampatzis 2020, Bohm 2015)

2️⃣ Overlooking Plyometrics
Running requires not only strength but also speed. Your calf muscles must produce force quickly, with ground contact times often under 300 milliseconds. Neglecting plyometric exercises means you're missing out on improving this vital aspect of your running performance.

👉 Remember, a successful rehab program is about both strength and speed—don’t skip out on either!

👋Runners & health professionals, like & share to spread the word!
.
.
.
.
.
#calf #calfstrain #oldmancalf #achillestendon #achillespain #achillestendinopathy #heelpain #chiro #sportsphysio #sportschiro #physio #physicaltherapy #osteopathy #physiotherapy #podiatry

📚Reference
Arampatzis A, Mersmann F, Bohm S. Individualized Muscle-Tendon Assessment and Training. Front Physiol. 2020;11:723
Bohm S, Mersmann F, Arampatzis A. Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults. Sports Med Open. 2015;1:7