Adherence
A 12-week home-based program of heavy-load eccentric calf muscle exercises significantly reduces pain and improves function in patients with mid-portion Achilles tendinopathy, with effects persisting for at least one year.
If you have mid-portion Achilles tendon pain, start a home-based eccentric calf exercise program. Perform 3 sets of 15 repetitions, twice daily, focusing on lowering your heel slowly below the level of your forefoot. Do this with both straight and bent knees. Expect some muscle soreness in the first week, which should decrease. Continue this for 12 weeks. This approach is more effective than using a night splint alone for reducing pain and returning to sports.
We conclude that eccentric exercises seem to reduce pain and improve function in patients with Achilles tendinopathy. Our results are in line with previous studies and strengthen the recommendation that patients should undergo an eccentric exercise program prior to considering other treatments such as surgery.
Why this rating
Randomized controlled trial with 1-year follow-up, though underpowered for between-group statistical significance due to recruitment difficulties.
Source
Clinical improvement after 6 weeks of eccentric exercise in patients with mid‐portion Achilles tendinopathy – a randomized trial with 1‐year follow‐up
Ewa M. Roos et al. · Scandinavian Journal of Medicine and Science in Sports · 2004
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