Achilles Tendonitis / Tendinopathy treatment: Alfredson based calf raises Achilles protocol

This is an instructional video to correctly demonstrate Achilles Tendonitis / Tendinopathy treatment: Alfredson based calf raises Achilles protocol

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is based on the eccentric rehabilitation protocol done by Alfredson, which is designed to help to rehabilitate Achilles tendinopathy.
  2. Eccentric exercise, however is more complicated to perform and the evidence is now highlighting that if you perform concentric and eccentric then it should work just as well.
  3. Unlike most exercises this is designed to give some discomfort during the exercise but should still be pain after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable.
  4. Standing, toes and forefoot on an appropriate block or step, slowly raise up onto your toes as far as possible then slowly lower your heels till you achieve a stretch sensation. Resistance is achieved by bearing weight across your back with a bar or via a machine or by holding a dumbbell in the hands.
  5. Choose a resistance that just gives you discomfort during but not afterwards. You will need to stick to this resistance level until the discomfort during goes away.
  6. Perform 15 repetitions and repeat for 3 sets in total for strength.
  7. Rests need to be a few minutes between sets
  8. You will need to do this twice a day every day.
  9. It will be at this point that you need to increase the resistance slightly to achieve the discomfort during the exercise again.
  10. Once again, stick with this resistance until you are pain free during and then increase the resistance.
  11. Basically keep repeating this process for at least 3 months or longer if needed, to achieve full resolution of your symptoms

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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).