Boost Running

03/28/2019

02/26/2019

Training the Calf Muscle Complex
Part V: With Heavy Slow Resistance

In this series, we’ve touched on a number of simple tools and postures with which to challenge the calf complex. Heavy Slow Resistance (HSR) is another important one.

Training plans often fail to challenge the calf complex with adequate load, erring on the side of not using enough resistance to achieve the desired effects. Training with HSR can be progressed relative to resistance, reps, sets, rest times and so forth—but, the tempo of contractions is typically slow, as the name implies.

Plus, there are valuable effects to be had with HSR in regard to treating Achilles tendinopathy.
Research by Beyer et al published in 2015 found that HSR was as effective in treating mid-portion Achilles tendinopathy as the long-trusted Alfredson Protocol of eccentric loading—in just a fraction of the time required daily and weekly! And, HSR was often reported to be more tolerable—less discomfort than with eccentric-focused loading. It’s also worth noting that in this study by Beyer et al, the exercises were only performed bilaterally.

In our video, we demonstrate loading first with bodyweight for technique, then adding dumb bells, the barbell, bilateral loading, and yes—single leg focus too. We aimed for slow 3-4 second concentric, isometric, and eccentric phases.

Additionally, HSR can be performed seated with a soleus focus, using a leg press machine with straight-knee positioning, or—in standing, a small step or plate may be used under the forefoot to take the ankle through more dorsiflexion. Box height may also be varied as desired. Credit to Christopher Johnson, PT for teaching the use of a box and single leg focus with these—great drills for runners!

This type of work is very helpful in rehab settings but is also very helpful in enhancing force production and resilience for performance.

A number of cues and techniques are important for safe and effective lifts. As always, feel free to hit us up with any questions!

1. Alfredson, et al. (May-June 1998). Heavy-load Eccentric Calf Muscle Training for the Treatment of Chronic Achilles Tendinosis. American Journal of Sports Medicine. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/9617396

2. Beyer, R. et al. (May 2015). Heavy Slow Resistance Versus Eccentric Training as Treatment for Achilles Tendinopathy: A Randomized Controlled Trial. The American Journal of Sports Medicine.
Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/26018970

3. Habets, B. and Cingel, RE. (Feb 2015). Eccentric Exercise Training in Chronic Mid-Portion Achilles Tendinopathy: A Systematic Review on Different Protocols. Scand J of Med Sci Sports. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/24650048

02/23/2019

Pogo Jumps:

Pogo jumps, sometimes referred to as bunny hops, serve an important role in physical therapy with a number of running-related injuries. They can act as a bridge between two important places—connecting closed chain work to plyometric training—very important as running is plyometric!

These sometimes under-appreciated drills make great use of the principles of energy storage and release, often helping us to progress rehab in a safe and systematic way. In our series, Training the Calf Muscle Complex, we’ve chatted a bit about Achilles tendinopathy. Pogos can be very helpful in the rehab process for those injuries with careful attention to how volume and intensity are progressed—often limiting repetitions early on, for example, to assess how the tissues respond to the loads. In these cases, great communication between runner and therapist is paramount!

Pogos can also be used as part of a pre-run warm up or early in a session that involves more advanced or explosive plyometric training.

There are many ways to vary pogo jumps and we’ve included some fun variations here. They should be light, nimble, and energetic.

1. Start Your Engines
2. Head Sideways
3. Out and Back
4. Split It
5. Fore-And-Aft
6. Combo
7. Conversation

02/23/2019

Boost Runner, Brett, working on a march with heel raise and overhead reach.

02/21/2019

Training the Calf Muscle Complex
Part IV: With Triple Extension Heel Raises

These heel raises are great for training the calf muscle complex because they make use of an upright posture with a toe-off position in our running.

Using a wall, we can drive one leg into triple flexion in front (flexed hip, knee, and ankle), while the other leg is in triple extension (extended hip, knee, and ankle….also big toe to be technical).

As in Part II of this series where we used a box, there is plenty of room for variation here too. Distance from the wall, the amount of hip flexion, degree of ankle dorsiflexion, and the tempo of contractions can all be varied for desired effect. Again, this can be very helpful when working through a case of Achilles tendinopathy in regards to progressive loading and management of tendon compression. There are definitely numerous other scenarios and diagnoses for which to plug these into rehab situations as well.

An added bit of sideways lean into the wall for medial or lateral bias adds some extra challenge for the ankle invertors and evertors—a good thing. Yes, resistance can be added here too if desired; a weighted vest is a good option.

As always, don’t hesitate to let us know if we can help!

02/19/2019

Training the Calf Muscle Complex
Part III: In Split Stance Positions

Here are a few ways to load and train the calf muscle complex in split squat or lunge positions. It’s worth noting the demands on great toe extension in these; not a bad thing, but worth being mindful there. Don’t hesitate to let us know if we can help!

02/17/2019

Training the Calf Muscle Complex
Part II: Using a Box

The calf muscle complex is an area that many of us neglect in our strength and lifting sessions. But we shouldn’t!….it’s really important, especially as we age!

Decreased stride lengths, swing phase times, and velocities have all been found to be associated with decreased running performance as runners age. Research has also shown decreased ankle moments correlate with these findings—reduced strength of the calf muscle complex with aging is a likely contributing factor.

Why?

Because the calf muscle complex is critical in helping us apply force to the ground. That force helps to vertically elevate our center of mass and drive us forward. Reduced ankle moments mean reduced ability to apply that force via the lower leg, which over time means reduced performance in those areas we mentioned.

Along with age-related strength changes, increased rates of Achilles tendinopathy are found among runners in their 30’s, 40’s, and 50’s. There’s a connection here. Routine training of the calf muscle complex and smart training choices are often very helpful in mitigating some of those age-related changes.

We hope the exercises in this series of posts may serve as a bit of a resource. Soleus press exercises, as with the basic seated example in this video, are a great way to start to improve soleus strength in isolation—the soleus being a super-important slow twitch workhorse for distance running!

The standing single leg heel raise example with one foot elevated on a box/step is a great way to control the load upon muscle and tendon—very helpful in assisting a runner with Achilles tendinopathy through progressive loading. The distance from the step or box, the height of the box, the amount of knee flexion and ankle dorsiflexion, and the tempo of contractions can all be altered as desired to control loading and compression of the tendon.

As with any exercise or training program, it’s important to know your limitations. Don’t hesitate to hit us up for help or with any questions!

1. Bus, S. A. Ground Reaction Forces and Kinematics in Distance Running in Older-Aged Men. Med. Sci. Sports Exerc., Vol. 35, No.7, pp. 1167–1175, 2003. Retrieved from: http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.573.6863&rep=rep1&type=pdf
2. Conoby, P. and Dyson, R. Effect of Aging on the Stride Pattern of Veteran Marathon Runners. Br. J. Sports Med. 2006 Jul; 40(7): 601–604. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2564302/
3. Devita, P. et al. The Relationships Between Age and Running Biomechanics Med. Sci. Sports Exerc. August 2015. Retrieved from: https://www.researchgate.net/publication/280968570_The_Relationships_between_Age_and_Running_Biomechanics and https://www.ncbi.nlm.nih.gov/pubmed/12840638
4. McKean, K.A. et al. Musculoskeletal Injury in the Masters Runners. Clin. J. Sport Med. 2006 Mar;16(2):149-54. Retrieved from:https://www.ncbi.nlm.nih.gov/pubmed/16603885
5. Powell, D.W. and Williams, D.S.B. Changes in Vertical and Joint Stiffness in Runners with Advancing Age. J. Strength Cond. Res. 2018 Dec;32(12):3416-3422. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/28240709
6. Rossi, N. et al. The Achilles Tendinopathy: Pathogenesis Review. International Journal of Orthopaedics. Vol 2, No 3 (2015). Retrieved from: http://www.ghrnet.org/index.php/ijo/article/view/1256/1366

02/15/2019

Training The Calf Muscle Complex
Part I: With Wall Sit Isometrics