Achilles tendon injuries, like tendinitis and tendinopathy, can be debilitating for athletes and active individuals. Recent studies suggest that heavy calf raises performed at around 1.9 times your body weight are highly effective in strengthening the tendon, reducing injury risk, and speeding up recovery. Here’s a deep dive into why this approach works, the science behind it, and how to implement it into your workout regimen.
Why Heavy Calf Raises?
The Achilles tendon is a powerful structure, but it endures substantial stress from walking, running, and jumping. Over time, repetitive movements can lead to micro-tears and inflammation, especially if the tendon isn’t strong enough to handle these loads. Research indicates that eccentric loading (the lowering phase of a movement) plays a crucial role in strengthening the tendon by aligning its fibres and increasing tensile strength. For the Achilles, calf raises at high resistance around 1.9 times body weight have proven to be particularly effective for these purposes.
How Eccentric Loading Strengthens the Achilles Tendon
Eccentric loading has unique benefits for tendon health. When you focus on the lowering phase of calf raises, you engage the Achilles in a controlled lengthening under load. This process encourages tendon fibres to realign along the line of force, which builds resilience and helps repair damaged tissue. Over time, this results in a stronger, healthier tendon that’s better equipped to handle stress.
Recommended Rep Range and Progression
To safely build up Achilles tendon strength, start with a rep range of 12 to 15 reps for 3-4 sets using manageable weight. As strength improves, progressively increase the load to approach the 1.9x body weight goal. 8-12 reps at this higher weight level can provide the tendon stimulus necessary for lasting strength and resilience. Each rep should be slow and controlled, with a particular emphasis on the eccentric (lowering) phase, which is where the real tendon-strengthening benefits lie.
Practical Tips for Adding Calf Raises to Your Routine
Start with Both Legs: Begin with two-legged calf raises to build a baseline strength level. Add weight only when you can perform this comfortably without pain.
Move to Single-Leg Raises: Transition to single-leg calf raises, which apply even greater stress to the Achilles tendon, helping it adapt to more load.
Increase the Load Gradually: Adding weight in small increments helps avoid injury while gradually increasing tendon strength.
Consistency and Rest are Key: Give your tendon time to recover between sessions. A day or two of rest between heavy loading exercises can help prevent overuse injuries and flare-ups.
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If you’ve been suffering from chronic pain, muscle tightness, or movement issues, dry needling might be the solution you’re looking for. But what exactly is it, how does it work, and what can it help with?
What is Dry Needling?
Dry needling involves the use of thin, sterile needles inserted into trigger points or tight bands in your muscles. Unlike acupuncture, which is rooted in traditional Chinese medicine, dry needling is based on modern anatomy and medical research. The goal is to release muscle tension, improve blood flow, and promote healing in specific areas of your body.
How Does It Work?
When the needle is inserted into a trigger point, it causes the muscle to contract and then release, reducing tension and discomfort. This process also stimulates your body’s natural healing mechanisms by increasing blood flow to the area, reducing inflammation, and releasing endorphins which act as your body’s natural painkillers.
What Conditions Can Dry Needling Treat?
Dry needling can help with a variety of conditions, including:
Chronic muscle pain: Trigger points can cause persistent pain and stiffness, which dry needling effectively reduces.
Sports injuries: Whether it’s a pulled muscle or tendonitis, dry needling can help athletes recover faster.
Neck and back pain: These areas are prone to tension and spasms that dry needling can help release.
Headaches and migraines: Often linked to muscle tightness, dry needling can alleviate the tension that contributes to headaches.
Why Choose Dry Needling?
One of the greatest benefits of dry needling is how quickly it can offer relief. Many people notice an immediate reduction in pain and an improvement in mobility after dry needling. It’s a safe, minimally invasive option that can be an effective part of your overall chiropractic treatment.
If you’re dealing with muscle pain, tension, or an injury that’s affecting your daily life, feel free to talk to us about whether dry needling might be right for you. You might be surprised by how quickly it can get you back to feeling your best.
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In this blog, we shall go over the key steps to follow to help your Achilles pain be gone for good.
Step 1: Understanding and Managing Tendon Overload
Achilles tendon injuries typically start in the “reactive” phase due to overload. This occurs when you place too much strain on your tendon. This can happen suddenly for example after an intense workout (like doing 200 box jumps in a CrossFit session) or from accumulated strain over time (such as increasing a basketball player’s training frequency).
Load Tolerance and Rest
When people hear “rest,” they often think it means completely avoiding the gym. Complete rest can be counterproductive for tendon injuries. Tendons follow the principle of “use it or lose it.” Completely resting can lower your tendon’s load tolerance and make future injuries more likely once you resume activity.
However, continuing to push through pain can worsen the injury and cause structural changes in the tendon. The key to recovery is balanced load management. Start by listing exercises that exacerbate your symptoms and those you can perform without pain. By identifying and modifying the movements causing pain, you can adjust your routine to aid the healing process.
Activities that heavily load the tendon for example jumping or sprinting should be temporarily replaced with low-impact exercises such as squats and deadlifts. As your tendon heals, gradually reintroduce the activities that previously caused discomfort.
Avoid Stretching the Achilles Tendon
Contrary to common belief, stretching the Achilles tendon should be avoided during rehabilitation. Stretching can increase compressive loads on the tendon, worsening pain. Instead, focus on improving ankle mobility with soft tissue mobilisation techniques for example in the clinic we use Active Release Techniques frequently to treat this issue.
Using Heel Raises
Heel raises in shoes can help manage certain types of Achilles tendinopathy by reducing tendon compression. While helpful for some, heel raises are not substitutes for proper strengthening exercises.
Step 2: Creating a Rehab Plan
Exercise is the best treatment for tendon pain. Strengthening the tendon and increasing its load-bearing capacity is key to recovery.
Phase 1: Isometric Exercises
Isometric exercises, where the muscle contracts without joint movement, are excellent for reducing pain and maintaining strength. Isometrics can help decrease pain for up to 45 minutes and improve strength. For Achilles tendon injuries, partial heel raises performed in a standing position can activate the calf muscles and load the tendon. Aim for 5 sets of 45-second holds, performed 2-3 times daily. Isometrics should be challenging, contracting the muscle at 70% of its maximum capacity. This will help restore the tendon’s load tolerance and prepare you for the next phase.
Phase 2: Strength Training with Isotonics
Tendinopathy rehabilitation aims to enhance the tendon’s ability to bear loads. After initial pain reduction with isometrics, progress to isotonic exercises involving eccentric and concentric muscle contractions. Exercises like standing calf raises and seated heel raises should target both the gastrocnemius and soleus muscles. Perform these exercises slowly and with heavy weights, focusing on good technique.
Additionally, introduce exercises that have some impact involved, such as box jump landings, to gradually reintroduce the tendon’s spring-like function. Begin with low-impact landings and progressively increase intensity as tolerated.
Phase 3: Plyometric Training
Before starting plyometrics test your strength with double-leg and single-leg heel raises and assess your ability to perform single-leg hops pain-free. The goal of this phase is to reintroduce the tendon’s role as a spring. Begin with double-leg pogo hops and short light running sessions, gradually increasing volume and intensity.
Start with two to three sessions per week, allowing for rest days in between. As you progress, incorporate higher-level plyometric activities like squat jumps, skipping and single-leg hops. Gradually increase frequency and intensity based on your tendon’s response.
Final Thoughts
The rehabilitation process for tendon injuries requires patience and careful progression. Listen to your body, make gradual adjustments, and seek professional guidance when needed.
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In today’s fast-paced world, caffeine has become a staple for many people to stay alert and energised throughout the day. From morning coffees to midday pick-me-ups, it’s easy to rely on caffeine to get through busy schedules. However, excessive caffeine intake, especially later in the day, can disrupt sleep patterns and lead to restless nights. So, how can you manage your caffeine consumption to ensure a good night’s sleep? Here are some tips and tricks to help you:
Set a Caffeine Cut-off Time: One of the simplest ways to manage caffeine intake is to establish a cut-off time in the afternoon or early evening. For most people, consuming caffeine after 3 PM can interfere with the body’s natural sleep cycle. Swap out that late afternoon coffee for a decaffeinated option or herbal tea to avoid sleep disturbances.
Monitor Your Intake: Be mindful of how much caffeine you consume throughout the day. Besides coffee, caffeine is present in tea, energy drinks, soda, and even some medications. Keeping track of your total caffeine intake can help you stay within recommended limits and avoid overstimulation close to bedtime.
Opt for Decaf or Alternatives: If you enjoy the taste of coffee but want to reduce your caffeine intake, consider switching to decaffeinated versions. Decaf coffee offers a similar flavour profile with significantly less caffeine, making it a suitable choice for evening enjoyment. Alternatively, explore caffeine-free herbal teas for a soothing pre-sleep beverage.
Practice Sleep Hygiene: Managing caffeine intake is just one aspect of promoting good sleep. Create a relaxing bedtime routine and prioritize sleep hygiene practices such as keeping your bedroom dark, cool, and quiet, limiting screen time before bed, and maintaining a consistent sleep schedule.
Listen to Your Body: Everyone metabolizes caffeine differently, so pay attention to how caffeine affects your sleep quality. If you find that even small amounts of caffeine in the afternoon disrupt your sleep, consider cutting back further or shifting your consumption earlier in the day.
Stay Hydrated with Water: While caffeine can provide a temporary energy boost, it’s essential to stay hydrated with water throughout the day. Dehydration can contribute to feelings of fatigue, so aim to balance your beverage choices with plenty of water.
By managing your caffeine intake thoughtfully and incorporating healthy sleep habits, you can enjoy the benefits of caffeine without sacrificing restorative sleep. Experiment with different strategies to find what works best for you, and remember that small changes can make a big difference in your overall well-being.
This blog will cover the benefits of Chiropractic care and how it can help you to move better, feel better and perform better.
Injury Prevention: Chiropractors are trained to assess biomechanical imbalances, muscle weaknesses, and other factors that may predispose people to injury. By addressing these issues through adjustments, exercises, and other therapies, we can help prevent injuries before they occur.
Performance Enhancement: Through adjustments, Active Release Techniques, soft tissue therapies, and rehabilitative exercises, sports chiropractors can optimise your biomechanics and neuromuscular function, leading to improved performance in people’s sports.
Pain Relief: Chiropractic care can effectively relieve pain associated with injuries such as strains, sprains, and overuse injuries. By improving joint function, athletes can experience reduced pain and discomfort.
Faster Recovery: Using various techniques, including spinal adjustments, soft tissue therapies, and rehabilitative exercises, to promote faster recovery from injuries. By enhancing blood flow, reducing inflammation, and restoring normal joint function, athletes can return to play sooner.
Individualised Treatment: Chiropractors tailor their treatment plans to meet the specific needs of each athlete, considering factors such as their sport, position, injury history, and goals.
Non-invasive Approach: Chiropractic care is non-invasive, meaning it does not involve surgery or medication. Instead, it relies on natural methods to promote healing and restore function, making it a safe and conservative option for athletes seeking treatment for sports-related injuries.
Many people find Chiropractic care beneficial and if you think it will benefit you then Contact the clinic today on 0578678904 or book now to get yourself a full assessment and a personalised treatment plan.
Light sleep actually occurs in two stages: NREM stages 1 and 2 sleep.
Think of NREM stage 1 as “falling asleep.” During this time, your muscles relax, your heart begins to slow down, and your body temperature dips. Your brain waves slow down moving from a regular, rhythmic pattern to one with less frequent, less regular waves. Stage 1 sleep usually only lasts a few minutes.
NREM stage 2 sleep makes up the bulk of your NREM sleep. During this stage of sleep your muscles relax and may jerk. Your respiration and heart rate slow down. And your body temperature drops.
REM SLEEP
Associated with dreaming and memory, REM sleep plays an important role in re-energising your body. REM sleep makes up 5-50% of your total sleep and is regulated by your circadian rhythm. Typically you get more REM sleep in the second half of your sleep.
DEEP SLEEP
Deep sleep is the most restorative part of your sleep cycle. Deep sleep includes your normal sleep and your naps. Deep sleep can make up anywhere from 0-35% of your total sleep. On average the adult range is 15-20% which makes up 1-1.5 hours of deep sleep a night. This usually decreases with age. When you’re in deep sleep your blood pressure decreases, heart and breathing rates are steady and your muscles relax. During deep sleep, your muscles repair and grow which is why you often get more after a hard workout. Your immune system refreshes and your brain flushed out toxins. Normally deep sleep occurs mostly in the early stages of the night so try to get a consistent bedtime routine to help this occur to its best potential.
More on how to improve these cycles of sleep next week.
Undergoing surgery is a significant event that can bring both relief and apprehension. While surgery aims to address specific health issues, the recovery process can be challenging and often involves managing pain and restoring mobility. Chiropractic care offers numerous benefits to patients seeking post-surgery recovery.
Pain Management:
Pain is a common post-surgery concern, and chiropractic care can be instrumental in providing effective pain relief without relying solely on medications. We can assess musculoskeletal imbalances and identify areas of discomfort. By reducing inflammation and improving nerve function, chiropractic adjustments can help manage post-surgical pain and minimise reliance on painkillers.
Enhanced Healing:
Following surgery, scar tissue can develop, affecting the mobility and function of nearby tissues. We employ various techniques, such as Active Release Techniques and targeted adjustments, to promote tissue healing and prevent excessive scar tissue formation. By improving blood flow, reducing swelling, and enhancing lymphatic drainage, chiropractic care can accelerate the healing process and restore range of motion.
Restoring Mobility and Flexibility:
Surgery can lead to stiffness and reduced mobility in the affected areas. Chiropractic adjustments can help restore proper joint mobility, allowing patients to regain flexibility and range of motion. By addressing imbalances and reducing muscle tension, chiropractic care can assist in improving overall functionality and enhancing the rehabilitation process.
Individualized Rehabilitation Plans:
We take a personalized approach to post-surgery recovery. We assess each patient’s unique needs and develop tailored rehabilitation plans to address specific concerns. These plans may include a combination of chiropractic adjustments, rehabilitative exercises, and lifestyle recommendations. By collaborating with surgeons and other healthcare professionals, chiropractors ensure comprehensive care that supports the patient’s recovery goals.
In Conclusion:
For post-surgery recovery, chiropractic care offers a non-invasive approach that can significantly contribute to the healing process. By providing pain relief, enhancing healing, restoring mobility, and supporting overall well-being, chiropractors play a valuable role in the journey to recovery.
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Did you know that your shoe wear can be a powerful indicator of your biomechanics and even your risk of injury? That’s right! The shoes you wear can provide valuable insights into how your body moves and functions during various activities. Let’s dive deeper!
Wear Patterns: Take a close look at the soles of your shoes. Are the wear patterns even or concentrated in specific areas? Irregular patterns could signify imbalances in your foot mechanics, such as overpronation or supination. Identifying these patterns can help us understand how your body compensates and guide us towards the right solutions.
Load Distribution: The distribution of wear on the sole can reveal where your body weight is concentrated during movement. Uneven wear may suggest that certain areas of your feet are under excessive stress or that you’re not distributing weight efficiently. By addressing these imbalances, we can help prevent injuries and improve your overall performance.
Injury Prevention: Your shoes are an essential piece of the puzzle when it comes to injury prevention. Ill-fitting or worn-out footwear can contribute to various issues, including shin splints, plantar fasciitis, and even knee or hip problems. By analysing your shoe wear and considering your biomechanics, we can recommend proper footwear and orthotic solutions tailored to your needs, reducing the risk of injury.
Let’s put your shoe wear under the microscope and pave the way to optimal movement and injury-free activities!
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Injuries can disrupt our lives, but chiropractic care offers a vital role in the recovery process. This blog post highlights the significance of chiropractic care in rehabilitating injuries, helping individuals regain strength, mobility, and overall well-being.
Diagnosis and functional screening: Chiropractic care considers both the area injured and the driving factors for pain. Chiropractors promote comprehensive healing by identifying and treating underlying dysfunctions, reducing the risk of recurring problems and chronic pain.
Effective Pain Management: Chiropractors relieve pain through manual adjustments and soft tissue therapies. Chiropractic care provides natural pain relief, addressing the root causes of discomfort.
Restoring Mobility and Function: Chiropractic adjustments and therapeutic exercises restore proper movement and function to injured areas. By targeting joint restrictions and soft tissue injuries chiropractors facilitate healing, enhance range of motion, and restore normal function.
Preventing Complications: Chiropractic care helps prevent secondary complications associated with injuries. By correcting imbalances, strengthening weak muscles, and improving biomechanics, chiropractors address underlying issues, minimising the risk of future problems.
Personalized Treatment: Chiropractors create customized treatment plans based on individual assessments, considering the specific injury, medical history, and goals. This tailored approach ensures patients receive appropriate care, maximizing their chances of successful recovery.
Chiropractic care is essential in injury rehabilitation, offering a diagnosis for your pain, what is driving the pain functionally, effective pain management, restoration of mobility and function, prevention of complications, and personalized treatment plans.
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Temporomandibular joint disorder (TMD) and jaw pain can be incredibly debilitating conditions, affecting not just the jaw but also the neck, shoulders, and back. Fortunately, chiropractic care can be an effective treatment for TMD and jaw pain, helping to reduce pain and improve range of motion.
Here are some ways that a chiropractic clinic can help patients with TMD and jaw pain:
Manual adjustments: We can manually adjust the joints of the jaw, neck, and spine to help relieve tension and improve mobility. Chiropractic adjustments can reduce inflammation, improve range of motion, and alleviate pain.
Soft tissue therapy: Soft tissue therapy can be an effective treatment for TMD and jaw pain. Chiropractors can use techniques like trigger point therapy and myofascial release to help loosen tight muscles and reduce inflammation in the affected areas.
Posture correction: Poor posture can contribute to TMD and jaw pain, so we may also work to correct your posture. This can involve exercises to strengthen the muscles that support the jaw and neck, as well as adjustments to the spine to improve overall posture.
Lifestyle changes: Lifestyle changes to help manage TMD and jaw pain. This could include dietary changes to reduce inflammation, stress management techniques, and ergonomic changes to the patient’s work environment.
Overall, chiropractic care can be an effective treatment option for TMD and jaw pain. By addressing the underlying causes of the condition and working to reduce inflammation and improve mobility, chiropractors can help patients find relief from their symptoms and improve their quality of life.
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