06/01/2026
First things first- it’s just rained in Whitianga hence the muddy socks🤣
And secondly- yes… I gave myself bilateral Achilles tendinopathy😬
I’m an osteopath. I should know better!
Playing football 3x a week for 2 months with zero consistent strength work caught up with me ⚽️🙃
What is Achilles tendinopathy?
It’s not inflammation — it’s a load problem.
Too much, too soon, without the tendon being strong enough to cope = pain, stiffness, regret.
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Why this rehab?
🔹 Isometrics – 4×45s
Helps reduce pain and improve tendon stiffness.
🔹 Straight-leg eccentric heel drops – 4×8
Loads the gastroc and strengthens the tendon under control.
🔹 Bent-leg eccentric heel drops – 4×8
Targets the soleus (non-negotiable for running & football).
🔹 Single-leg pogos (more load into bent leg, front foot on step)
Because strong tendons also need to be springy, not just strong.
⸻
Lesson learned:
Tendons don’t care what your job title is.
Load them properly — or they’ll force you to.💪🏾🤕
