From Pain to Power: Transform you Achilles pain with Alfredson's Protocol.

Achilles tendinopathy, often referred to as Achilles tendonitis, is a common condition that affects the Achilles tendon, causing pain and discomfort in the back heel. One of the most effective treatments for this condition is Alfredson’s Protocol, a specific exercise regimen designed to promote healing through eccentric loading exercises. Let’s dive into what this protocol entails and how it can help those suffering from Achilles tendinopathy.

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Types of Achilles Tendinopathy-

Insertional- This occurs at the lower part of the heel, where the Achilles tendon attaches to the heel bone.

Non-Insertional- This generally happens in the middle portion of the Achilles tendon, causing the tendon to swell and at times thicken.

Irrespective of the type of Achilles tendinopathy, Alfredson’s protocol is an exercise protocol that helps load the tendon in a way that can help it handle forces and stress better. ?But did you know it is done a little differently depending on what portion of the tendon is affected?

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How to perform this?

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FOR MIDPORTION ACHILLES TENDINOPATHY

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Knee Straight-

First you need to stand on a small step, have the front of your feet on the edge and the heels hanging out of the edge of the step. You can hold on to something for balance. Keep both knees straight first, then using both feet you need to lift your heels up and raise onto the balls of your feet, once you do this slowly take your non- injured leg of the step and lower yourself using the injured foot in a slow and controlled manner.

After this get both legs on the step again and repeat the same.

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Knee Bent- Soleus Drop

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In the similar manner- But this time after you transfer the weight to the single leg, bend the knee slightly and in a slow manner drop the heel down over the edge maintaining the bent knee.

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FOR INSERTIONAL ACHILLES TENDINOPATHY

The only difference for insertional type of Achilles tendinopathy is that- one should perform the calf raises from a flat surface or if doing on the step, do not drop the heel below neutral, as that may compress the tendon and in turn aggravate the condition. Increase the heel drop gradually by starting on the ground level, then gradually increasing the height by stepping on to something that has low height- like a weight plate. The raises and eccentric loading with the knee straight and bent can be done.

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The progression to both types of these exercises would be adding weight as tolerated- either carrying a backpack or holding weights in the hand.

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TIPS:

The heel drops can be performed into moderate pain (5/10), if the pain limit crosses that threshold, stop with the exercises and try again later.

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BENEFITS OF THIS PROTOCOL

1.????? IMPROVES TENDON STRENGTH AND RESILIENCE- REDUCING RISK FOR FURTHER INJURIES

2.????? REDUCES PAIN WITH GRADUAL LOADING

3.????? ECCENTRIC LOADING PROMOTES TENDON REMODELLING AND HEALING

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Understanding the type and stage of Achilles tendinopathy is crucial for determining the most effective treatment approach. If you have any more questions or need further guidance, feel free to ask! ??

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