Achilles Capacity Daily Microdose

Apr 17, 20231 min read

The following program is a great daily workout that will boost capacity and ability in the achilles tendon and surrounding musculature.

It can be implemented to boost athletic ability, but also as a way to mitigate overuse injuries, aches, pains and even acute injury.

Each exercise will include a brief description of the type of stimulus it's designed to create

For best results, include a high-quality collagen supplement 45 minutes before you train.

My guidelines for collagen supplements:

Grass-fed bovine collagen is best
Type I, II and III collagen included
Vitamin C is added for optimal uptake
No added sugars or dyes
Hydrolysed is best (powder form to be mixed with water)

Achilles Daily Microdose

*Ask your coach to put this workout into your app!

Isometric Hold - 3 sets of 45 seconds

Stimulate tendon creep to relieve tension and strengthen the tendon and the surrounding muscles

Eccentric Focused Calf Raise - 2 sets of 10 reps (3 seconds down, one second up)

Stimulated lengthening and increased range of motion of the connective tissues and muscles while strengthening the area through a full range of motion

Ming Calf Stretch - 2 sets of 60 seconds

Lengthen the fascia and relieve tension

Myofascial Release - 5 minutes minimum

Release adhesions in the fascia, leading to an increased range of motion and reduced pain

Fascial Hops/Skipping - progress to 3 sets of 90 seconds single leg

Progress in dynamic movements and capacity to absorb impact while improving the fascial connection to the larger muscles up the chain. Increased resilience.