eccentric exercises for achilles tendinosis

Olvin

3 min read

·

23-01-2025

1

0

Share

Achilles tendinosis, a common condition causing pain and stiffness in the Achilles tendon, often requires a multifaceted approach to treatment. While rest and ice are crucial initial steps, incorporating eccentric exercises into your rehabilitation plan can significantly accelerate healing and improve long-term outcomes. This guide delves into the science behind eccentric loading and provides a detailed overview of effective exercises for Achilles tendinosis.

Understanding Eccentric Exercise and Achilles Tendinosis

Eccentric exercise involves lengthening a muscle while it's contracting. Unlike concentric exercises (muscle shortening), eccentric movements place a unique stress on the tendon, stimulating micro-tears that trigger the body's natural repair mechanisms. This controlled breakdown and rebuilding process strengthens the tendon, making it more resistant to future injury. For Achilles tendinosis, this targeted stress on the tendon, when performed correctly and progressively, leads to improved tendon structure and reduced pain.

The Science Behind Eccentric Loading for Tendon Healing

Numerous studies support the effectiveness of eccentric exercises in treating Achilles tendinosis. The controlled lengthening stimulates collagen synthesis and remodeling within the tendon, improving its overall strength and elasticity. Furthermore, eccentric loading has been shown to reduce pain and improve functional outcomes in individuals with chronic Achilles tendon problems.

Effective Eccentric Exercises for Achilles Tendinosis

It's crucial to start slowly and gradually increase the intensity and repetitions as your tendon adapts. Pain is a valuable indicator—never push through significant pain. Consult with a physical therapist or medical professional before starting any new exercise program, especially if you have a pre-existing condition.

1. Heel Drops

This is a cornerstone exercise for Achilles tendinosis.

• How to: Stand on a slightly elevated surface (e.g., a step) with the balls of your feet on the edge. Slowly lower your heels below the level of the step, feeling a stretch in your Achilles tendon. Then, slowly raise back up onto your toes. Repeat for several repetitions, gradually increasing the number as tolerated. Modifying the height of the surface allows for controlling the intensity of the stretch. You can also perform this exercise unilaterally (one leg at a time) for a more focused approach.
• Important Considerations: Control the lowering phase—this is where the eccentric loading occurs. Avoid bouncing or jerky movements.

2. Single-Leg Heel Raises

This variation focuses more on the strength and stabilization aspects alongside eccentric loading.

• How to: Stand on one leg, slowly lowering your heel towards the ground. Hold this position for a second, feeling the stretch in your Achilles, before raising back up onto your toes. Repeat for several repetitions on each leg.
• Important Considerations: Maintain good balance during this exercise. A stable surface and potentially a wall for support are recommended initially.

3. Eccentric Calf Raises on an Incline

This exercise targets the gastrocnemius and soleus muscles, key contributors to Achilles tendon function.

• How to: Stand on an incline (like a slightly sloped hill or a ramp). Slowly lower your heels, allowing for a deeper eccentric stretch than on a flat surface. Then, raise back up onto your toes.
• Important Considerations: Be mindful of the incline angle; start with a gentle slope and gradually increase the angle as you gain strength and tolerance.

Progressive Overload and Recovery

The key to successful eccentric exercise is progressive overload. This means gradually increasing the intensity and duration of the exercises over time. Listen to your body and don't increase the intensity or volume too quickly. Adequate rest and recovery between sessions are crucial for allowing your tendon to heal and rebuild.

When to Seek Professional Help

While eccentric exercises are highly effective, it's essential to consult a physical therapist or medical professional for guidance. They can assess your condition, create a personalized exercise program, and monitor your progress. If pain persists or worsens, seek immediate medical attention.

Conclusion

Eccentric exercises provide a powerful tool in the rehabilitation of Achilles tendinosis. By understanding the principles of eccentric loading and performing the exercises correctly, you can significantly improve your tendon health, reduce pain, and return to your normal activities. Remember to prioritize proper technique, gradual progression, and adequate rest for optimal results. This holistic approach, combined with professional guidance, sets the stage for a successful recovery from Achilles tendinosis.