Posted: October 19, 2005

Science of Sport: Q and A with Owen Anderson, Ph.D - Cross Training

Ask Owen Q and A Index

Visitors are invited to submit training questions for exercise physiologist Owen Anderson, Ph. D. to answer in a weekly column.

Owen currently writes a weekly column for the Runner's Web.

Questions can be emailed to Owen via Form Mail.

Each week, Owen will pick the most interesting question(s) and publish his answer(s) on the Runner's Web.

Hi, like 229,999 others this year, I've got an Achilles tendon injury. A fellow athlete indicated that you, Owen Anderson, had exercises for contending with the injury that may even be possible to do while doing light running. I'm actually forgoing the running, difficult as that is to do since I am 52 and know how hard it is for an oldy like me to get back into good running form. Your advice on exercises?

Thanks so much! Phil Vitkus

Answer:

Hi Phil,

Many thanks for your question about Achilles-tendon difficulties; I am sorry to hear that one of your Achilles tendons has been acting up.

One of the best exercises for rehabbing troublesome Achilles tendons was developed by Walt Reynolds, a certified strength and conditioning specialist. The exertion doesn't have a name which rolls off the tongue (it's called "eccentric reaches with toes"), but it works wonderfully well for Achilles aches. Here's how it works:

Start by standing on only your right foot as you face a wall or other structure, with the toes of your right foot about 30 inches or so from the wall (you may need to adjust this distance slightly as you perform the exercise). Your left foot should be off the ground and positioned toward the front of your body, with your left leg relatively straight. Then, bend your right leg at the knee while maintaining your upper body in a relatively vertical position, nearly directly over your right foot. As you bend your right leg, move your left toes (and left foot, of course) toward the wall until your left toes actually touch the wall, keeping your left leg relatively straight. End the movement by returning to the starting position. Then, conduct essentially the same motion, but move your left foot forward and to the left, again keeping your left leg straight as you attempt to make contact with the wall; as you do this, let your right, weight-bearing foot roll to the inside, so that your right ankle is pronated and most of your body weight is supported by the inside half of your right foot. Note that your left foot may not quite reach the wall, since you are moving in a frontal plane (from right to left) in addition to the straight-ahead, sagittal plane. Return to the starting position, and then carry out essentially the same motion, but with your left foot crossing over the front of your body and going to the right as you attempt to touch the wall; as you do this, let your right ankle supinate and your right foot roll to the outside, so that most of your body weight is supported by the outside half of your right foot. When you return to the starting position, you have completed one rep on your right foot.

The first time you perform the exercise, complete four additional reps on your right foot - and then five reps on the left. Perform the eccentric reaches three or four times per week (always after some kind of warm-up, which may consist of walking if you can't run), and gradually work your way up to three sets of 15 reps on each foot. Eventually, you may add additional resistance (by holding dumbbells in your hands, for example). Eccentric reaches are great for unkinking the Achilles tendons and strengthening them in the three key planes of motion.

As with any exercise, don't overdo the eccentric reaching as you are recovering from your injury. Your goal is to strengthen your Achilles tendon, not add insult to injury.

Owen Anderson, Ph. D.

www.RRNews.com

About Owen Anderson
Owen Anderson, Ph.D., is the editor and founder of Running Research News and the author of the books Lactate Lift-Off and Great Workouts for Popular Races. An exercise physiologist and training expert, Anderson coaches and offers training camps for runners. He's based in Lansing, Michigan. To learn more about Owen and his work, please visit www.rrnews.com

Running Research News is a monthly newsletter which keeps sports-active people up-to-date on the latest information about training, sports nutrition, and sports medicine. RRN publishes practical, timely new material which improves workouts, prevents injuries, and heightens overall fitness.