Episode 25: Heel Cords of a Cheetah, Achilles Well Being

20100915_episode25


Wednesday

Welcome back supple giants!

Today’s Mwod is all about your heel cords. Did you know that simple bodyweight loading of the heel cords in movements like the box jump can create forces upwards of 16x bodyweight? That’s one big tendon. So how the hell do athletes rupture this beast?

Two words. Dedication. In my clinical practice, I have never seen a tendon rupture that wasn’t preceded by a good old fashioned bout of junky/inflammed tissue syndrome (JITS tm).

Today we are going to create some range in those bad boys so that they won’t end up shredding due to tightness

10 min cap
Test: Leg Straight, eyeball your dorsiflexion (don’t let your knee bend)
MWod: 2 Min of loaded ankle mobility work done before your training. If you are performing the Mwod not in the same hour as jumping, go ahead and squat the whole five minutes. If you are doing the squat before training, only 2 min. Save the balance for POST jumping/training.
–Free up the skin on your heel chords. Take as much time as you need. Remember to test to see if it makes a difference. We usually get upwards of 10 degrees from this alone. (fascial release with percussion…)
–Contract relax your calves with a straight leg bias. Calf stretch on the wall.
Re-test: You should weigh less than a slice of bread…

If I described YOU in the junky tenon arena, take it seriously. Ice that thing and get the swelling down. Limit your crazy loading until your tendons are like those of a baby cheetah.

Kstar

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10 thoughts on “Episode 25: Heel Cords of a Cheetah, Achilles Well Being

  1. Daniel Neefe says:

    Yeah i definitely get inpinged on that last stretch like its in all your calf videos but i still can’t figure out why it inpinges and how to stop it from happening cause i wanna stretch my calf but don’t have a band

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  4. Dinis says:

    I heard that eccentric strength training can be very effective in the healing of certain chronic achilles tendonopathy. However, the protocol seems to be a bit aggressive (3 sets x15 with both a straight knee and a bent knee, 3 times every day, load can be added as one progresses).
    It would be interesting to know your oppinion on this.

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  10. Nick says:

    Will this be effective for someone who was born with club foot? I have tried these drills and I didn’t see much change. Advice?

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