Pain Free Achilles

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Pain Free Achilles

🏃 Athletic Trainer | Achilles Rehab Coach
💪 Helping runners build a body that’s hard to break
👇 Take a peek inside…

18/11/2025

Why does your Achilles hurt at first… but feel better once you warm up?

Most runners assume that early pain means the tendon is damaged or getting worse.

But the real reason is much simpler:

When you’re inactive, the tendon stiffens, fluid shifts, and the nervous system becomes more sensitive.

So the first few steps feel rough.

Once you start moving, the nervous system stops overreacting and the tendon acts as a sponge squeezer - pushing fluid out.

It’s not because anything healed instantly…

…but because tendons respond to load, consistency, and gentle motion.

The takeaway:
✅ Warm-up pain is normal. And it’s something you can train through — with the right plan.

Want the exact 3-step system I use with runners to reduce pain, build strength, and get them running freely again?

Comment “video” and I’ll send it over.

17/11/2025

Here’s why the Achilles get stiff in the morning.

Most runners think this means the tendon is getting worse, but that’s not true.

Your tendon simply wakes up slowly after hours of being still. This stiffness is predictable, normal, and almost always fades once you start moving.

In fact, tendons have a circadian rhythm just like our body.

If you want help building a plan that works, I made a video for you. DM or comment below the word “video”.

You got this 👊

10/11/2025

What’s the best exercise for Achilles Tendinopathy? 🤔

It’s a question I get a lot.

The truth is, as usual, “it depends.”

It’s not just me saying this, though.

I’ve had experience working with all kinds of athletes and runners, and I’ve found that each one of them is unique.

Besides, research backs this approach up.

In 2024, the Journal of Orthopedic & Sports Physical Therapy published a revision to the Clinical Practice Guideline on Achilles tendinopathy.

In it, authors state that tendon-loading exercise (regardless if it involves eccentric or heavy slow resistance) remains as first-line care.

The key is to perform this 2-3x a week, as consistently as you can over months while maintaining a proper progression.

It does NOT prescribe a specific calf raise technique, o declare one exercise technique as “superior” to the others.

This is important.

Why?

It means that you can get support over 12+ weeks inside Reforge Running and have your exercises tailored to your specific case, goals, and lifestyle.

That’s how one of my clients was able to achieve a PB in a half-marathon with ZERO Achilles pain.

Want to learn more?

Comment “video” and I’ll send over the exact process. 👊

See you inside 🙂

04/11/2025

Swipe to learn how TJ doubled his mileage, increased his calf strength by 66%, and mastered the “Invisible Load” to his advantage.

He didn’t need more exercises…
…he needed a better recovery system.

Fueling smarter. Sleeping deeper. Managing stress.

That’s how he went from flare-ups to a 2:39 marathon.

💬 Comment or DM “LOAD” to learn how coaching can help you reach any goal you want to achieve in the next 3 months.

04/11/2025

Swipe to learn how TJ doubled his mileage, increased his calf strength by 66%, and mastered the “Invisible Load” to his advantage.

He didn’t need more exercises.

He needed a better recovery system.

Fueling smarter. Sleeping deeper. Managing stress.

That’s how he went from flare-ups to a 2:39 marathon.

💬 Comment or DM “LOAD” to learn how coaching can help you reach any goal you want to achieve in the next 3 months.

29/10/2025

Pain ≠ Damage

It’s actually okay to run even if you have some Achilles pain.

Here’s why 👇

Tendinopathy doesn’t mean your tendon is torn. It just means there’s some gunk in there — things like fat tissue, immune cells, or extra collagen — that make the tendon less efficient at doing its job.

Overuse can cause it, but disuse can make it worse.

The cool part? Your body is smart. Your calf muscles can reroute force around the painful area to protect it while it heals.

So pain doesn’t always equal damage.
A little discomfort during running is okay.

If it starts to build up or interfere with your workouts or daily life, that’s your cue to back off or switch to cross-training for a bit.

Use the Green Light Running Protocol to guide your training and rebuild confidence in your Achilles.

Because even if you’ve healed, it’s hard to run with a body you don’t trust.

Comment or DM “Video” to learn how one of my clients used this system to help heal her Achilles. 💪🏃‍♂️

21/10/2025

Check out this 2 minute crash video on how runners start getting their Achilles back on track so they can build a body that can handle all the miles you want to put on it.

Want to learn more in depth?

DM or comment “VIDEO” to learn more.

20/10/2025

If your ankle can’t bend enough when you land or push off, your body will find another way to make the movement happen.

That means that the Achilles pays the price.

Here’s what the science says:

- A prospective study found that recruits with more restricted ankle dorsiflexion had a *significantly increased risk* of developing mid-portion Achilles tendinopathy (Rabin, et al. 2014)
- Research shows that limited dorsiflexion is linked to increased tension in the Achilles tendon and altered load/absorption mechanics, meaning your calf complex and tendon are forced to compensate (PMID: 36470091)

What this means for you, the runner

- If your ankle can’t dorsiflex fully when the foot goes down, the tendon may absorb *more strain* than it’s built for especially when you’re logging 20+ miles/week or prepping for a marathon.
- Ensuring solid dorsiflexion means your calf and Achilles get to work *efficiently* . They absorb, store, release energy the way they should, rather than taking on extra “shock” because something upstream isn’t moving.

Better mechanics = less overload = fewer days sidelined.

Try the foot pronations exercise.

This also has an added benefit of increasing your foot-sensory connection with the brain and the ground, especially if you do this with your shoes off.

Allow your foot to pronate and supinate, while maintaining pressure through the first toe.

You got this! 💪

07/10/2025

Running form isn’t everything.

Too often I hear run coaches talk about how important running form is for efficiency and injury-prevention.

But the truth is, there’s no hard evidence telling us that.

In fact, if you look at marathon runners, they have all kinds of “problems” with their form.

AND half of them have Achilles tendinopathy.

So why stress about it if you’re an everyday runner?

Instead, with this client I show you how I look at running form to help guide exercise selection and make sure that this person gets the best Achilles rehab programming possible.

This is just one snapshot that I’m going to take throughout her journey.

Other areas I’ll look at are…

👉 Single leg calf strength
👉 Calf endurance
👉 Foot and ankle mobility
👉 Addressing psychological concerns and needs
👉 Reframing pain
👉 Using Fuel To Heal™ strategies

And more!

The take home point?

Stop obsessing over perfect form, or wondering if your form caused Achilles pain.

It’s MUCH more complicated than that.

Instead, ask yourself what you can do now to get stronger, be pain-free, and run like you again.

03/10/2025

There’s a ton of reasons why runners get Achilles tendinopathy.

The main reason is overuse. Plain and simple.

But another reason is your soleus might not be strong enough.

Research has suggested that lack of soleus strength can play a huge role in whether runners get Achilles tendinopathy.

So the Soleus Slouch is one such exercise that can make a dent and help you build the strength you need to put on miles.

There are other exercises and techniques that can help bias the soleus as well, such as:

👉 Soleus Bridge
👉 Slant Board Isometrics
👉 Bent knee calf raises

It’s important to remember that you can’t just turn “on” and “off” muscles.

But with small variations in exercise technique, you can bias the body to use more fibers out of a particular muscle.

Want to run with freedom?

Comment “video” below and I’ll send over the exact process runners are using to finally feel strong and taste running freedom.

24/07/2025

You’re told to stretch. Do endless heel raises.

And have done everything the right way…

Yet you still have Achilles pain.

What gives?

Read on and get clarity today.

Made a quick vid on how Cody was able to run a marathon despite being told surgery was his only option.

If you want it, DM or comment “VIDEO” and I’ll send it over!

11/07/2025

Add some more donuts to your life, and the tendon will thank you!

Some neat tidbits about the “Donut and Hole Theory.”

This means we can stop resting and relying on so-so treatments that don’t work for everyone, every single time.

Ready to pull back the certain and finally solve your Achilles pain once and for all?

Grab your copy of the Runner’s Achilles Playbook for just $1! Get everything you need to know about treating Achilles pain in 2025!

DM or comment with “PLAYBOOK” and I’ll send over the link!

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