Insertional Tendinopathy, Calf Rehab Strategies and Power Training

Achilles load peaks in dorsiflexion, but dorsiflexion also compresses the insertion and bursa. The speaker does not avoid it in insertional cases and instead uses progressively higher steps of about 20 to 30 millimeters, while double leg raises over a step help a tight calf with less provocation. For weak calves, wall-leaning calf raises at three distances reduce body weight, and two legs up with one leg down uses the easier eccentric phase. Isolated eccentrics later allow 20 to 50% more load but must be paired with concentric work. Inner range weakness is trained with cues such as reaching up the wall and isometric holds at the top of the range. Level three builds power with fast concentrics at about 10% more load, isolated eccentrics and sled pushes. Stretch-shortening work alternates day on, day off with isotonic training and should never follow a heavy gym session. Maintenance is once or twice a week, and the variable hop program runs once a week alongside running twice a week.