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Achilles Tendinopathy Phase 4

Fix It Friday will feature common injuries/difficulties in dancers with a few tips to improve or prevent them!

This is phase 4 of our Achilles Tendinopathy Series! Check out phase 1 here, phase 2 here, and phase 3 here.

Hopefully you’ve seen the first 3 phases of this and since the injury is so common in dance, we recommend mixing these in from time to time to protect yourself!

  • Single Leg Balance in Releve: We add a band pull apart here to increase the challenge, but can toss a ball, turn your head, or even try with your eyes closed. Try to limit your other foot resting on your leg though!
  • Single Leg Hops (Slow to Fast): Slow hops are great for control and power, while the quick hops will build up the tendon even more. Focus on decreasing the time your foot spends on the ground, get back in the air quick! (10-15 is plenty to start)
  • Forward to Backward Lunges: This movement integrates your whole leg, balance, strength and stability. Do both sides as they train the achilles differently. Make sure you’re near a wall or something for balance support the first time you do it and keep whichever foot is in front flat and whichever foot goes to the back, heel straight in the air as you lower down.

This is not medical advice. This is general exercises performed for this condition. Please seek professional advice for injuries or pain persisting over time. If general exercise gives you pain, you likely need more specific and direct attention. Take care of your body.

To keep up with our videos, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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