Every tuesday i do explosive hill reps on a short steep hill .The result is no more achilles tendonitis.Why?

Running help wrote:

Every monday is a recovery day of 5 .Every tuesday i do explosive hill pick ups 10 or so on a short steep hill of only 60 meters.This is in the middle of an 8 mile or so run.The result is no more achilles pain.I have followed this plan for close to 3 months.Why does this work?Before most of my runs were on a flat courses and i was plagued by achilles pain.

Heel drops (calf lowers) are the hot new achilles rehab exercise. A limited amount of study has shown that it promotes achilles tendon healing to do eccentric motion like this. Short uphill sprints definitely have a significant eccentric loading on your achilles.

Small pool wrote:

Running help wrote:

Every monday is a recovery day of 5 .Every tuesday i do explosive hill pick ups 10 or so on a short steep hill of only 60 meters.This is in the middle of an 8 mile or so run.The result is no more achilles pain.I have followed this plan for close to 3 months.Why does this work?Before most of my runs were on a flat courses and i was plagued by achilles pain.

Heel drops (calf lowers) are the hot new achilles rehab exercise. A limited amount of study has shown that it promotes achilles tendon healing to do eccentric motion like this. Short uphill sprints definitely have a significant eccentric loading on your achilles.

So doing this everyweek is a good idea?

Small pool wrote:

Running help wrote:

Every monday is a recovery day of 5 .Every tuesday i do explosive hill pick ups 10 or so on a short steep hill of only 60 meters.This is in the middle of an 8 mile or so run.The result is no more achilles pain.I have followed this plan for close to 3 months.Why does this work?Before most of my runs were on a flat courses and i was plagued by achilles pain.

Heel drops (calf lowers) are the hot new achilles rehab exercise. A limited amount of study has shown that it promotes achilles tendon healing to do eccentric motion like this. Short uphill sprints definitely have a significant eccentric loading on your achilles.

Eccentric drops only made mine worse.

Op keep doing what you're doing. Listen to your body.

Small pool wrote:

Running help wrote:

Every monday is a recovery day of 5 .Every tuesday i do explosive hill pick ups 10 or so on a short steep hill of only 60 meters.This is in the middle of an 8 mile or so run.The result is no more achilles pain.I have followed this plan for close to 3 months.Why does this work?Before most of my runs were on a flat courses and i was plagued by achilles pain.

Heel drops (calf lowers) are the hot new achilles rehab exercise. A limited amount of study has shown that it promotes achilles tendon healing to do eccentric motion like this. Short uphill sprints definitely have a significant eccentric loading on your achilles.

"Hot new?"

High jumpers on Swedish National Track Team were doing those in 79.

You are exercising a full range of motion that does not occur during easy running. This helps balance out everything else in your stride and ultimately gives you a better, biomechanically efficient stride.

I have found that my plantar fasciitis/achilles pain goes away if I would just run properly. Hips under, knee lift, natural ankle movement, not flexing or compensating your form in any way. Just solid good running form.

Running help wrote:

Small pool wrote:

Heel drops (calf lowers) are the hot new achilles rehab exercise. A limited amount of study has shown that it promotes achilles tendon healing to do eccentric motion like this. Short uphill sprints definitely have a significant eccentric loading on your achilles.

So doing this everyweek is a good idea?

No. It is never a good idea to run hills.

Strengthening glutes goes a long way towards correcting flaws in form.

Short, weekly hill sprints are a staple in many programs. Brad Hudson swears by them (I think he says he stole the idea from an Aussie coach who maybe stole it from a US sprints coach?), and he believes many of his injury prone runners got a lot stronger from simply doing these once a week.

So if it is working for you, keep it up.

As to the why, I agree with what others said. Strengthens calves and tendons and feet and glutes. It makes the rest of your running better and more economical.

One other note. If you get into a plan that involves a lot more specific workouts, you might find that 10 explosive hill repeats on one day is a bit much. Do 4-6 on two separate easy to moderate running days.

Short hill sprints in general recruit close to 100% of your muscle fibers. By keeping them to less than 10 seconds you are burning just creatine phosphate, so with enough recovery between the sprints you aren't taxing your body at all except for mechanical stresses. Most people would do them in lieu of strides after a short run and take a minute or so recovery between each.

Doing them during a run is still good for the different muscle groups and you benefit from the plyometric stress and adaptation, but you can also do them in isolation after a run and with plenty of recovery if you really want to focus on muscle fiber recruitment and adaptation.

how do you strengthen glutes?

Make it clap.

Or pick up cigarette butts with your butt crack at your local park.

Generic poster 10.0 wrote:

Eccentric drops only made mine worse.

Op keep doing what you're doing. Listen to your body.

Eccentric drops also made my Achilles tendon problems worse. I was crippled for more than a year before I quit doing anything that puts extra stress on the Achilles--no more eccentric heel drops and absolutely no steep hills. I miss being able to run hills but I'd rather be able to run more or less normally on the flats than be constantly too sore to run at all.

Do whatever works for you.

Has to do with the magic of Tuesday running. If you tried this on a Monday, Weds, Thurs, Friday, Sat or Sunday, you would have only deepened your injury.

You got lucky.

I would think because your strengthening all of your running muscles. Keep doing it, seems to be working! :)

Aye... wrote:

Small pool wrote:

Heel drops (calf lowers) are the hot new achilles rehab exercise. A limited amount of study has shown that it promotes achilles tendon healing to do eccentric motion like this. Short uphill sprints definitely have a significant eccentric loading on your achilles.

"Hot new?"

High jumpers on Swedish National Track Team were doing those in 79.

Eccentric exercises as training is not the same thing as isolating one muscle group as rehab.

keepgoing wrote:

Short, weekly hill sprints are a staple in many programs. Brad Hudson swears by them (I think he says he stole the idea from an Aussie coach who maybe stole it from a US sprints coach?), and he believes many of his injury prone runners got a lot stronger from simply doing these once a week.

So if it is working for you, keep it up.

As to the why, I agree with what others said. Strengthens calves and tendons and feet and glutes. It makes the rest of your running better and more economical.

One other note. If you get into a plan that involves a lot more specific workouts, you might find that 10 explosive hill repeats on one day is a bit much. Do 4-6 on two separate easy to moderate running days.

I am the Aussie coach who was ripped off by the stupid Americans…again!!!

This really pisses me off.

Brad Hudson???

ha ha ha

In this photo, I am DESTROYING Herb Elliot…again!!!

Love Cerutty's stuff!

But that wasn't it, so I checked the book, and I had the wrong country. Hudson got it from Renato Canova, who supposedly got it from sprint coach Bud James.

Funny, though, cuz people been runnin up hills for centuries. I hear Ghengis Khan's soldiers never suffered from achilles injuries (barring those where the achilles was severed by a sword).

If you add a weight cycle of squats and core focus, you will gradually improve your hill repeat times and overall strength and stride

Every Tuesday I do explosive diarrhea on a tall toilet. The result is no more hemorrhoids. Why?