Achilles Rupture Return to Run Prep

Dealing with an Achilles injury or post rupture? Book an appointment (www.416physio.ca) with us or check out our IG @416physio

⚡️Return to Run⚡️

Return to run is one of the scariest milestones during an Achilles rupture rehab, so you want to do it right. Just following social media accounts will not cut it. We share these exercises because we believe we can do better than just "I got the 🟢 from the surgeon/PT to start running", or even worse "it's probably been long enough, I'm gonna jog for 30min".

Unfortunately, there are no set guidelines when you can start running after a rupture. This process usually starts in the second part of phase 3 rehab, AFTER extensive seated and standing calf strengthening. I usually require the patient to be able to do 20-30 seated calf raises with over half of their body weight, as well as 5-6+ good looking single leg calf raises with knee straight.

I have started doing these prep exercises a couple weeks BEFORE I even attempted any running. Sets and reps can vary person to person, but I progressively built it up from 15 sec x3.

Goals:
1️⃣ Increasing calf strength. Even if you have a healthy calf/achilles, adding speed to calf raises is surprisingly fatiguing.

2️⃣ Introduce higher loads to the Achilles tendon. During walking the Achilles tendon undergoes loads equivalent to 3x the body weight. This can increase to 6-12x body weight during running!

3️⃣ Build up the endurance required for repeated movements like running. The Achilles tendon works like a spring, it has elasticity, and absorbs and releases energy. After a rupture, this function needs to be restored. No surgery or amount of rest will do that for you.

4️⃣ Since these are higher load exercises, I don't do any running/plyometric drills more than 2-3x a week. A healing tendon needs time to recover.

Follow your physiotherapist's advice and keep up with strengthening. The only thing that helped me with the fear of rerupture is knowing I've done the work and progressively got my Achilles ready for this.

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