Heel Cord Fix (Achilles Tendon) | Ep. 50

The heel cord (Achilles tendon) is an amazing piece of anatomy.  A quick Google search and you’ll find the achilles tendon can withstand forces of over 1000 lbs regularly, making it the strongest tendon in the human body. You might be surprised then to find out it is also (depending on the source) the most commonly ruptured. The reason for this is of course multifaceted.  First, it doesn’t take much to create large forces that must be handled by the achilles. For instance, elite sprinters transfer 3-5 times their body weight through their heels with each sprinting step.  When measured, forces applied through the heel cords of Olympic lifters during the catch phase have exceeded 2,000 lbs.  Second and third we load these tendons super quick and often times are in terrible positions doing so.  End story… They need some tender loving care…. Lets mash and stretch!

Don’t Mash Blind, Know Your Anatomy

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Highlight Tissue Above: Achilles Tendon

Today’s Prescription:

1.  Mash Achilles Tendon 2-4 mins/leg

2.  Stretch Achilles Tendon 2-4 mins/leg

3.  Continue Pull-up Challenge (7 Days Left)

Haven’t Started Yet?!?!?!? …… How To Begin The 30 Day Pull-up Challenge:

  • If you’re using a band: Use a band setting that allows your max effort to be 8-9 reps (you found this yesterday) and begin at week 1.
  • If your strict pull-up max is above 9 rep: Subtract 3 reps from your max effort and begin at the corresponding week (max effort 17 reps – 3 = 14; Begin at week 12: Rep scheme 14,9,8,8,7)
  • Perform 5 sets separated by a comfortable rest (1-3 minutes).
  • Perform each day, Everyday.  CONSISTENCY IS KEY!!!
  • If you are failing consistently (2+ days in a row): DROP BACK 2 WEEKS and continue.

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