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Message
Post torn Achilles- working out….
Posted on 7/5/25 at 1:31 pm
Posted on 7/5/25 at 1:31 pm
So tore my Achilles 2 years ago…
No surgery… Dr recommended since not active in sports, etc.
Looking to get back into working out…. Nothing too serious, but something to stay in shape…
Curious as to anyone that’s been in similiar situation , or physical therapists, etc…….Tips, pointers, things to avoid?
No surgery… Dr recommended since not active in sports, etc.
Looking to get back into working out…. Nothing too serious, but something to stay in shape…
Curious as to anyone that’s been in similiar situation , or physical therapists, etc…….Tips, pointers, things to avoid?
5
Posted on 7/5/25 at 2:00 pm to xBirdx
Can't help with your specific question but if you're looking for PT recommendations you should post your location. I will say that someone here gave me advice once to look for PTs located in crossfit gyms and I've found it to be very good advice. I don't do crossfit, but a lot of PT clinics have 1-2 PTs and 3-4 assistants treating 15 people at a time. 70% of the patients are widows trying to get to where they can check the mail without falling over. In the crossfit gyms I've found 1 on 1 treatment with a PT who understands that your goal is to be fully active and able to lift heavy weights. Now a lot of times those guys don't accept insurance but for me it's worth it
Posted on 7/5/25 at 10:22 pm to Yeti_Chaser
Heavy eccentrics
Research shows heavy eccentric loading is best for tendon strength.
Edit: Like the guy above me, any LA city I can try to direct you to a quality PT. Also I’d want to see your forefoot/hindfoot strength. Improving your strength in the foot would be beneficial regardless
Research shows heavy eccentric loading is best for tendon strength.
Edit: Like the guy above me, any LA city I can try to direct you to a quality PT. Also I’d want to see your forefoot/hindfoot strength. Improving your strength in the foot would be beneficial regardless
This post was edited on 7/5/25 at 10:24 pm
Posted on 7/6/25 at 8:53 am to xBirdx
quote:
Heavy eccentrics
Heavy eccentrics are good, but I would not start with that post injury. Especially if nothing has been done to rehab it. But, yes, eccentrics are the way to go. I would start with lighter eccentrics and ~Heavy Slow Resistance (HSR). HSR is better than just plain eccentrics. Think of it as tempo training, 3 seconds during the concentric phase followed by 3 seconds in the eccentric phase. 3 sets of 8-12 should suffice.
Start with lighter weights, but you do want to feel the pull where your injury was. The musculotendinous junction where most of those injuries occur will be weakened by the scar tissue. Your goal is much like hypertrophy training, you want to create microtears so your body lays down tissue in a better way.
After Eccentrics/HSR I would also do at least 5 minutes of Transverse Friction Massage on the offending area to help the body lay down tissue in a better configuration.
Rinse and repeat the process while slowly increasing your weight. Do not rush this.
Hope this helps.
Posted on 7/6/25 at 5:33 pm to xBirdx
Tore both of mine completely in 2 different instances.
Left was playing softball rounding third base around 2000-ish. Great ortho in Houston did the surgery. I was about 25 or so and was always been a big sports/workout guy and the doctor knew I would be aggressive in my recovery so he didn’t feel it necessary to prescribe PT. He just gave me exercises to do at home and a Theraband. No issues since then.
Right was approx. 10 years later and I didn’t have insurance at the time.
Saw the first ortho in BR that could see me and would take a credit card. He’s a great shoulder specialist, but he made the incision right up the back of my heel instead of along the inside of the ankle.
Had horrible scar tissue issues that would cause blisters/bleeding with dress shoes. When I got insurance I went back to see if there was a solution. Saw Lalonde here in BR. Should have gotten a second opinion from a sports ortho, but went with Lalonde straight away. He ended up doing an FHL transfer (used the big toe tendon) to reinforce the Achilles. Now I have balance issues if I have to stand on my right leg by itself. Limited PT on both right surgeries, but nothing I couldn’t have done on my own.
I say all that to say recovering from an Achilles tendon injury is light years “easier” than it was in the days of Dan Marino. Take it slow…banded inversion, eversion, plantar flexion and dorsiflexion with progressively heavier bands. Weight bearing calf raises later on
Is it fully healed/functional or are there lingering issues? Do you have strength? That may change the things I said.
Left was playing softball rounding third base around 2000-ish. Great ortho in Houston did the surgery. I was about 25 or so and was always been a big sports/workout guy and the doctor knew I would be aggressive in my recovery so he didn’t feel it necessary to prescribe PT. He just gave me exercises to do at home and a Theraband. No issues since then.
Right was approx. 10 years later and I didn’t have insurance at the time.
Saw the first ortho in BR that could see me and would take a credit card. He’s a great shoulder specialist, but he made the incision right up the back of my heel instead of along the inside of the ankle. Had horrible scar tissue issues that would cause blisters/bleeding with dress shoes. When I got insurance I went back to see if there was a solution. Saw Lalonde here in BR. Should have gotten a second opinion from a sports ortho, but went with Lalonde straight away. He ended up doing an FHL transfer (used the big toe tendon) to reinforce the Achilles. Now I have balance issues if I have to stand on my right leg by itself. Limited PT on both right surgeries, but nothing I couldn’t have done on my own.
I say all that to say recovering from an Achilles tendon injury is light years “easier” than it was in the days of Dan Marino. Take it slow…banded inversion, eversion, plantar flexion and dorsiflexion with progressively heavier bands. Weight bearing calf raises later on
Is it fully healed/functional or are there lingering issues? Do you have strength? That may change the things I said.
Posted on 7/6/25 at 6:31 pm to CMBears1259
It’s fully heeled. Not as much flexibility as the other one, but reading that’s normal.
Haven’t really did anything by jogging for 20-30 seconds since…
Haven’t really did anything by jogging for 20-30 seconds since…
Posted on 10/12/25 at 11:58 am to xBirdx
Tore mine a while back too, and getting back into workouts was way harder than I expected. It’s crazy how fast the muscle around it disappears once you stop using that leg. What helped most for me was slow, heavy calf work and just walking barefoot around the house to wake up the stabilizers again.
I saw Dr. Christopher Sakowski for a follow-up after it wouldn’t loosen up. He’s dealt with a ton of Achilles cases and explained how scar tissue can mess with how the tendon glides. He had me rebuild it from scratch instead of forcing weights too soon, which made a huge difference.
I saw Dr. Christopher Sakowski for a follow-up after it wouldn’t loosen up. He’s dealt with a ton of Achilles cases and explained how scar tissue can mess with how the tendon glides. He had me rebuild it from scratch instead of forcing weights too soon, which made a huge difference.
This post was edited on 10/23/25 at 2:34 pm
Posted on 10/21/25 at 6:19 pm to xBirdx
Be careful with swimming. The constant extension of the feet during the flutter kick will cause your achilles to stay tight or "shorten". You will need to do flexion stretches to "lengthen" or stretch your achilles.
Posted on 10/21/25 at 7:56 pm to nealnan8
Too late, lol but appreciate the advice.
2 years post injury, can’t really extend my foot all the way now.
Didn’t really do PT as I should…oops
2 years post injury, can’t really extend my foot all the way now.
Didn’t really do PT as I should…oops
Posted on 10/22/25 at 11:46 am to xBirdx
quote:
Didn’t really do PT as I should…oops
I too, thought it was ridiculous after my labrum surgery that they wanted me to start exercising that shoulder with a can of soup as weight. But I was mature enough to do what I was told.
We should archive threads like this and show them to the 20-35 year olds Clockwork Orange style.
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