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

Training

Strength training is crucial for runners, particularly as they age, to prevent calf and Achilles issues. Luke Nelson emphasizes the importance of incorporating both heavy lifting and plyometrics into training routines. He notes that many runners fail to lift heavy enough or include explosive movements, which are essential for building the necessary strength and resilience 1. Nelson also highlights the role of a coach in managing training loads to avoid overuse injuries 2.

   

Technique

Running form can significantly impact calf and Achilles health, with improper techniques leading to injuries. Luke Nelson shares an example of a runner who developed calf issues due to running on his toes, a technique he was incorrectly advised to adopt 3. He stresses the importance of assessing individual running gait and adjusting form to prevent excessive strain on the calves and Achilles. Additionally, Nelson discusses the importance of ankle mobility, using tests like the knee-to-wall test to identify potential issues that could contribute to injuries 4.

   

Footwear

Footwear, particularly carbon-plated shoes, plays a significant role in managing calf and Achilles health. Luke Nelson praises these shoes for their ability to reduce strain on these areas, but warns against their overuse 5. While they can enhance performance and recovery, they may also lead to issues higher up the kinetic chain, such as hip and adductor problems, if the body isn't adequately prepared for the increased demands 6.