Beyond Eccentrics for Achilles with Jay Dicharry
Jan 20, 2021
Sorry you missed the video, we only had permission to share for one week!
Below are some great takeaways from the interview!
- The role of the muscles is to hold the tendons stable while it recoils energy, especially in the bi-articulate muscles for runners
- Providing uniform strain through the tendon promotes steady remodeling within a tendon
- Achilles Tendinosis can be related to a strain distribution problem, leading to an alteration of load in the tendon.
- Specific Factors Overloading the Achilles:
- Limited Dorsiflexion
- Poor Rearfoot on forefoot stability *
- Positive Ankle power on contact
- Poor hip contribution in gait
- Patients need to earn eccentrics by being able to control rearfoot while stabilizing forefoot
- A great test is to watch someone doing multiple single leg heel raise and observe for a lack of rearfoot inversion at the top portion. If they fall into eversion before 20 reps they do not pass because this puts the Achilles into an elongated position
- Big Toe is responsible for 80-85% of the stability of the foot
- Need to build a stable Truss
- Exercise Recommendations to build a good rearfoot and forefoot link
- Toe Yoga (TOGA!) *tip from Jay is to make sure the arch is maintained by putting a reference object so that they are not everting the foot while moving the big toe*
- Weight bearing foot supination/pronation while maintaining contact of the hallux
- Mobo Board Band Twist (one I have personally found great success with!)
- Foam Roller Drill: Foam roller between shins, even contact of the foot underneath met heads, adduct the legs to squeeze the foam roller, then have them IR/ER hips (alternatively keep the hips still and rotate the feet - this teaches them how to differentiate upper and lower body rotation)
To find more from Jay check out https://www.moboboard.com/ or find him on instagram @jaydicharry