It's always right when you think you've crushed that hill...

That it crushes you back.

How rude.

Achilles tendinopathy is a pain in the butt.

Especially when you're in the middle of a hill workout and/or training for race that you know is going to be hilly.

And at times it can feel like it takes a millennia to heal.

I can't tell you how many times runners have come to me with a litany of all the endless of things they've tried...

You know what, let me just make you a quick list of things that won't cure your achilles issues.

These *may* help with symptom/ pain management for a time, but they're not gold standard cures:

• foam rolling
• muscle scraping
• taping
• that crazy stretch contraption-boot you're supposed to sleep with
• 10,000 calf raises
• new shoes with more cushion
• new shoes with a lower drop (don't do this one. it'll hurt more.)

Now here me when I say...

I do use muscle scraping, taping, and calf raises in the clinic and sometimes with my 1-on-1 running clients.

BUT...

they're for super specific reasons with super specific cues (instructions) and reps.

And I'm looking for very specific outcomes.

Can you see how this is different from a blanket statement of "do a billion calf raises"?

Because that's what I wanted to make this week's blog and exercises all about:

• the very specific WAYS to do body weight calf raises vs weighted calf raises vs plyometric calf raises all to fix and prevent future achilles pain.

I will be the first to say: I have struggled on and off for years with achilles issues and it wasn't until last year that I found real, objective, evidence-based answers THAT MADE SENSE.

Eccentric tendon and muscle training was all the rage 8 years ago in the PT world. It was the gold standard for "how to heal achilles pain".

And technically, this is still good advice, but it's not the full picture.

Now we care about speed, not just load. We care about time under tension.

What this means in running-language:

• have you ever noticed how your achilles doesn't bother you on easy runs? It's really during hill workouts or speed workouts? That's an example of SPEED and an indication that we need to strengthen your achilles and calf muscles to be stronger in general...and stronger while moving at faster speeds
• have you ever noticed how hill sprints have a special way of irritating your achilles? That's because the time you spend in a plantar flexed (calf raised) position is increased (time under tension) AND you're working extra hard, fighting to climb that hill. Think of it as increased time on your tip toes compounded by producing a ton more power too.

Starting to see a bigger picture?

So this week, let me show how to build stronger calves that not only will keep your Achilles healthy and happy, but will also make you a stronger, FASTER, more efficient runner.

Because when you've got those locked down, the PR's just start rolling in. ;)

See you over there!

Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit

P.S. Did you know a million generic calf raises won't fix your Achilles tendon issues? Let me show you the ones that will!

Looking for MORE ways to work together?

• NEW! RUNNING RESCUE CALL: Save your run and your race at the first sign of an ache, niggle, or repeat running injury. Let's work together 1-on-1 with these coaching calls to create a personalized exercise program that gets you out of pain, keeps you running, and helps prepare you for your next race day!
• Grab one of my FREE Strength resources for runners: FREE STRONGER RUNNER 14 DAY Strength Challenge: done-for-you FREE 14 days of programmed strength exercises specifically for runners! (all in one, easy-access app!) or my FREE Strength Guide for Runners (a low tech, pdf download you can get started with immediately!)
• GET ON THE WAITLIST for RACE READY: my one-on-one 16 week strength coaching program designed for marathon runners and personalized around your training plan. Run better, longer, stronger, faster, & injury-free!
• ​STRONGER FEET WORKSHOP: Losing the battle to plantar fasciitis, posterior tib pain, or reoccurring Achilles tendonitis? Not with this workshop ;)

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