Thread by @scottcarlinpt

Sample Rehab Program:

Achilles Tendonitis

🧵

Phase 1: Seated Isometrics

Phase 2: Seated Calf Raise

Tempo: 3-0-3

Phase 2: Standing Double Leg Calf Raise

Aim to increase range of motion (see phase 3 video)

Tempo: 3-0-3

Phase 3: Standing Single Leg Calf Raise

Regression: remove wedge

Tempo: 3-0-3

Phase 4: Loaded Single Leg Calf Raise

**continue during phase 5

If able, perform with calf raise or smith machine.

Long-term goal: 1x bodyweight additional load

Tempo: 3-0-3

Phase 4: Double Leg Pogo

Phase 5: Single Leg Pogo

Phase 5: Double Leg Pogo + Weight

Begin at phase 1.

Progress to next phase using Pain Monitoring Model (see below)

Exercise Frequency: 2-3x/week

Set 1: 5/10 RPE (rate of perceived exertion, see chart below)
Set 2: 8/10 RPE
Set 3: Perform reps to failure

Plyometrics: begin ~ 30 jumps (e.g. 3x10). Add 10/week

Other considerations:

1. Use pain-monitoring model to guide running (expected ~ phase 3-4)
2. Running on flat ground is preferred
3. Avoid NSAIDS (e.g. ibuprofen)
4. Heel inserts can help
5. More cross-training in the meantime
6. It’s common for mild symptoms to persist

Pain-Monitoring Model

Rate of Perceived Exertion Scale

That’s a wrap!

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PS

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