Eccentric Loading for Achilles’ Tendinopathies

What is Eccentric Loading? In order to properly explain the benefits of eccentric loading for Achilles tendinopathies, a basic understanding of the differences between concentric and eccentric phases of an exercise is required.  A simple example is the calf raise exercise.  Contracting the calves to stand up on your toes is the concentric phase.  The slow and controlled movement back … Read More

Tendonitis vs. Tendinosis

  Achilles’ tendonitis typically refers to acute inflammation of the Achilles’ tendon.  This can occur either along the middle portion of the tendon or near the insertion at the heel bone.  Tendonitis often results from acute injury to the tendon being overloaded.  Tears in the tendon can cause pain and swelling to the area.  In tendonitis, calcification can also occur … Read More

At Home Ankle Sprain Rehab Exercises

Here are some simple exercises to do at home for an ankle sprain in the acute phase:   Ankle Circles – Maintain range of motion in the ankle by performing circles both clockwise and counterclockwise. This can be done lying down with the foot above the heart to help decrease swelling or seated in a chair. Stay within a pain-free … Read More

Ankle Sprains: DOs and DON’Ts

What is an ankle sprain? An ankle sprain occurs when one or more of the ligaments that help support the ankle are stretched beyond their limit.  Typical symptoms of a sprained ankle in the acute phase include swelling, bruising, and is painful to touch (shown in picture). Below are five simple tips to help recover quickly from a sprained ankle. … Read More