Running Explained! avatar

Dexa/Running Explained!

Learn more
Published Jul 20, 2023

s3/e27 Calves & Achilles Tendons with Luke Nelson (@sportschiroluke)

Explore the integral role of calf muscles and the Achilles tendon in running efficiency with sports chiropractor Luke Nelson, who delves into their anatomy, injury prevention, and performance enhancement strategies for runners. Gain insights into strengthening techniques, proper form, and footwear to optimize your running performance and prevent common injuries.
Episode Highlights
The Running Explained Podcast logo

Topics covered

Popular Clips

Questions from this episode

Episode Highlights

  • Tendon Power

    The Achilles tendon is a powerhouse in the human body, crucial for efficient running. explains that this tendon acts like a spring, absorbing and releasing energy to propel us forward, making it stronger than any other tendon 1. This efficiency reduces the need for constant muscle contraction, enhancing running performance. The calves, particularly the soleus muscle, play a pivotal role in propulsion, contributing up to 90% of the force needed for forward motion 2.

    The calves are pretty much the main thing that's doing up to 90% of our propulsive forces.

    ---

    Understanding this dynamic highlights the importance of maintaining calf and Achilles health for runners.

       

    Injury Management

    Achilles tendinopathy is a common issue among runners, often requiring long-term management. notes that tendons are slow to heal and quick to flare, with recovery sometimes taking up to 18 months 3. He emphasizes focusing on function over pain, allowing runners to continue their activities with manageable discomfort. Injuries often occur at the mid-portion or insertional points of the tendon, with the latter being more challenging to treat due to shoe interaction and stretching 4.

    It's safe to run with some level of pain, usually a four or five out of ten is acceptable.

    ---

    Proper management involves adjusting running loads and using heel lifts to alleviate stress on the tendon.

       

    Strengthening Techniques

    Strengthening the calves and Achilles tendons is essential for both injury prevention and performance enhancement. recommends incorporating strength training, such as single-leg weighted calf raises, into a runner's routine 5. He advises aiming for eight to ten reps with significant weight to ensure effective muscle engagement. Additionally, plyometric exercises like pogo jumps and hopping drills can boost explosiveness and coordination 6.

    We do enough cardio and running out there on the running track; when we're in the gym, it's a different workout.

    ---

    These exercises not only build strength but also improve the tendon's ability to handle the demands of running.

Related Episodes