Hey Leopard Legs,
Today’s episode is dedicated to your heel cords. They do you credit, but they could be made to serve the emperor… Your heel chords are freakishly resilient and brutally strong. So how in the hell do they fail you ask? It’s the usual. You know, the trifecta of death. 1) Over-tension 2) Open circuit faulting (load in a poor position) 3) They were already pissed off, they were sullen, and in a fight with you, and swollen.
Grab the barbell. Make a deal that you are going to stick your hand in the stump to prove your worthiness and fearlessness (Flash Gordon WAS the best movie, ever. Next to star wars and Dune naturally…) And set the clock today for as much time as you’ve got. Do this Mob AFTER you train. You are going to start a little fire in those heel cords. Don’t be afraid if you are a little sore (you can always ice bath for 5 min!).
After you black out, crawl out of the pain cave and mobilize the other side.
K-love-your-springy-leopard-bits-star
14 Responses to “Episode 319/365: Protect Those Heel Cords Man!”
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Just saying - perfect timing!
6^2 200 30 inch vert, 9^5 broad, lots of jumping parkour, tight calves and foot turned out fault for years last year bam achilles rupture. Which I had seen this before hand.
Question though, doing my myofascial release for the calves 3-4 times a week doing band distraction dorsiflexion mobilization every day, sit in primal squat(to the best of my ability Iusually have a block under my heels) an hour a day or so, but can not get my dorsiflexion to improve past 10 degrees or so I can make acute changes but nothing is changing on chronic basis.
What more can I do?
Thanks for this. Just done the CF Endurance seminary and planning to do the CF Mobility one next month. So also good timing
This is a solid one and definitely some fire. A small cost for the change in performance that will result.
Help me MOBI-WOD Kenobi, you’re my only hope
What if outside base of Achilles has sharp tingling sensation as you stretch the calf? Thanks
Tendon rupture, (especially Achilles, others too) think fluoroquinolones e.g. ciprofloxacin, Anyone who works out regular had better put this class of synthetic broad-spectrum antibiotic on their radar to not allow their physician to prescribe-just do a little web search. Personally, I know a number of folks that have suffered through tendon ruptures after going on a short course of these nasty antibiotics.
No shame in refusing to do high-rep, high-box jumps either. All the prehab/rehab in the world can’t undo the abuse those cause.
I agree with Colin. Crossfit does a lot of high rep jumping. Maybe the problem isn’t just tight achilles tendons, but the combination of the tight tendons along with too many loaded reps with not enough time for the tissues to fully repair
Another great episode! What about the evil “ball whacking” technique to the heel cord? Have bad memories from the Noblesville cert!
Weird! that after only 130 box jumps he blew his achilles tendon!!? C’mon Man
Thought myself - his ankle blew up after 130/140 plus box jumps - has he any idea how much load is going through his ankle when doing this volume - especially if he is rebounding after each jump as in a reverse depth jump - or was he stepping off after each box jump, resetting and only using concentric elememt of jump - either way very high reps for this type of exercise - injury waiting to happen