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Discussion: Eccentric heel drops

in: acjospe; acjospe > 2017-11-14

Nov 14, 2017 10:29 PM # 
kadley:
... the salvation of all our achilles and plantars.
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Nov 15, 2017 1:50 AM # 
acjospe:
they don't seem to really work for me. I've been doing them for years, to no real effect. But, willing to continue I guess.
Nov 15, 2017 9:57 AM # 
slauenstein:
Try these: https://theprehabguys.com/3-reasons-why-you-should...

They really work your ankle stability which is connected with calf and achilles problems, plus it's an eccentric movement for your hamstrings and calves which helps basically any running in some way.
Nov 15, 2017 12:46 PM # 
Charlie:
Oh! Those are really good. I couldn't do them for a long time because of hip and back issues, but I am just getting back to them now. Excellent!
Nov 15, 2017 1:46 PM # 
acjospe:
Those are really good! We do them occasionally with the skiers, for all the reasons listed in the article. I'll try doing them more regularly. Thanks Sandra!

My ankle have pretty good proprioception, they're just super weak right now. And really terrible joint mobility, with a hard block if I try to stretch. So, the PT can do some thing for the joint mobility, and I can actually start doing my strengthening again.
Nov 16, 2017 8:06 AM # 
slauenstein:
The article says that it can improve strength in your feet and ankles and I certainly feel it in my feet when doing it:

"3) Strengthens the foot intrinsics and calf muscles

Dynamic balance exercises, like the single leg Romanian deadlift, not only challenge your vision, somatosensory, and vestibular systems but also challenge your foot strength. While your sensory systems are responsible for detecting changes in balance, it’s actually your muscles that are responsible for carrying out and controlling the proper corrections! In particular, the muscles in your calf and foot are largely responsible for making the small, postural foot changes that allow you to maintain your balance. These muscles include the posterior tibialis, peroneus longus, triceps surae muscle group, and the small foot intrinsics. These muscles are commonly weak in individuals with foot and ankle pain, like plantar fasciitis. The single leg Romanian deadlift is a great exercise to strengthen these muscles as they are heavily relied upon for maintaining balance during this particular movement. If done correctly, you will feel a good burn in your foot and ankle, meaning you’re using the right muscles!"

To improve ankle mobility I recommend yoga, especially all the standing warrior poses. Good luck!
Nov 17, 2017 10:56 AM # 
kissy:
My physical therapist did Graston stuff on my knee after the replacement, and it made such a difference! Although it felt weird while she was doing it, afterwards I could tell a big improvement. And I never heard of it before that.
Nov 17, 2017 1:36 PM # 
ernst:
Thanks, Sandra for sharing the Romanian deadlift. I will add it to my regular set of maintenance exercises. I am trying to overcome some foot issues possibly a result of (too much?) road racing.

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