Returning from an achilles issue and am wondering if it's wise to do a set or two of eccentric heel drops before I run, after I run, or both...before and after?
Returning from an achilles issue and am wondering if it's wise to do a set or two of eccentric heel drops before I run, after I run, or both...before and after?
just after. do 2x10 on each leg, up the volume the longer youve been doing them. you have the right idea though, eccentric heel raises work great in regards to the treatment/prevention of achilles tendonitis
From what I've read the important bit is to do them before you sit down to inactivity/recovery i.e. either after a run or isolated elsewhere during the day. The thinking is that it is specifially the eccentric action that helps align the fibres in the tendon and you want that to be 'consolidated' in the hours of recovery that follow. Concentric action is thought to interfere with the process. The mechanism is all a bit speculative but the intervention itself appears to yield decent results.
Good luck. I had success with eccentric heel drops for achilles issues (I did them in isolation from running).
http://www.runningwritings.com/2013/11/achilles-tendonitis-in-runners.html