ukathleticscoach wrote:
This looks pretty much the same as heel drops on stairs which people already do
Similar to heel drops, but heel drops have a more abrupt stop at the bottom range. Heel drops also should be done with both straight and bent knee, and the original study says you can load up to 60gk, though completely unnecessary according to most doctors, only moderate weight is needed
There's two key's here:
1. Tissue remodelling
2. With rest, remodelling generally does not occur, or occurs very slowly, which is why these type of exercises are such benefit. Also, slow stretching will *not* remodel tissue to the extent these exercises do. Stretching results primarily in changes of perception, with little change in tendinous tissue, though some improvement in muscle.
http://www.runnersworld.com/stretching/does-stretching-loosen-muscles-and-tendonsThe loaded and eccentric work results in tissue remodelling which primarily helps align the fibers. The problem with both PF and Achilles is not tendonitis (which is only inflammation), but tendinopathy, which is a collection of issues possibly including inflammation, but more importantly cellular changes in the tissue with cross linked fibers, as well as changes in nerve function and blood supply. Add to that complex chronic pain control issues with astrocytes and you can have a long term stubborn problem. Tissue remodelling exercises can vastly improve all of these issues.
Even if you are free of PF or AT, if you've had a history of them i would recommend a maintenance does of these exercises year round 1-3X per week, you'll have to play around with the frequency.
Other radical treatments: Topical Glycerol Trinitate aka nitro-glycerine. same stuff used to treat angina patients, it opens up blood vessels improving blood supply. Your mileage may vary.