How to build achilles strength at home

Here is a strength routine you can do at home without needing to go to the gym. The focus is on achillies and calf strength, but other muscles benefit too!
Isometric calf hold for 30 seconds knee straight
Isometric calf hold for 30 seconds knee bent
Eccentric calf raise with knee straight 2x20 (slowly lower over 3 sec)
Box drive from couch or arm rest 2x10
Glute drive at door 2x10
2x 10 rings of the following:
Diagonals on ladders 15 sec
Frog jumps down and back
In and outs forward down and back
In and outs sideways down and back
Box jump sideways left 2x10
Box jump sideways right 2x10
Jump rope 1 minute
Step downs weighted 2x10
Step downs to the side weighted 2x10
12 o'clock taps 2x10
Anterior tib-eccentric at wall 2x10
Eccentric calf raise seated 2x10 (slowly lower over 3 sec)
Eccentric calf raise with knee bent 2x20 (slowly lower over 3 sec)
_________________________________________________________________
Welcome to my youtube channel. I am Gwen Jorgensen, 2016 Rio Olympic Champion in the Triathlon, currently training for the USA Olympic Track and Field Trials. I will be posting videos throughout my 2020 Season. Feel free to subscribe to my channel to follow along.
If you have any questions feel free to comment below.
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Video by Talbot Cox Media
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[@kenbosket4792]

This is fantastic. There is just sooo much information out there about, what to do while training! I am a long time runner who thoroughly enjoys the window into the life of a world class athlete...athletically and personally. These movements are something I can incorporate into my routine...recently injured the soft tissue behind my left knee. I also liked the idea of being in socks or barefoot...Thank you Gwen!

[@ieeetransoncircuitssystemf1101]

very helpful. i was having AT problem for about 2 years, heel raise and bare foot running for approx 6 months fixed that finally.

[@huntermaynard8837]

Thanks Gwen! I’m dealing with some Achilles stuff for the first time and it’s a bummer. This is a great resource

[@patriciadurgin1535]

Thanks so much! Also recovering from Achilles injury. This is very helpful. ❤️

[@rasher331]

Thats an excellent routine for any runner, injured or not. Ive been doing some of these exercises for a long time just to maintain my ankles and calves.

[@RussiasSufferingInUkraine]

So inspirational Gwen. I hope you make a full recovery and get to becoming #1.

[@richardpate1897]

Very helpful! I had Achilles issues and want to start using this. I like the real feel to your video- at home, not rehearsed, hearing Stanley in the background. Feel like we get to know you that way. Thanks for the great content!

[@brynmordey2659]

Really interesting Gwen. Love your videos

[@anitasmith74]

Thank you for posting. In the past I had a lot of issues with my Achilles and I’m going to incorporate some of these exercises. You are a star for sharing your exercises 😇 Wishing you all the best x

[@AirMylesTV]

Really appreciate this video, tore my Achilles few months back playing pro and with this pandemic rehabbing on my own has been tough so thank you

[@tdawg28769]

Love that you suggest the mods for the weights, ladder, and jump rope. No excuses if you’re missing equipment!

[@jakesaari7652]

Great demonstration and explanation. Especially love the use of simple tools

[@neilmatthews6661]

Thanks Gwen ... you are a star. Appreciate this as a follow-along. The content and timing are perfect for me right now.

[@annapasquini3936]

This is so helpful!!!Thanks Gwen!!!

[@runningrighton]

Gwen, this is the best rehab video I have seen on KZbin for feet/ achilles. A lot of these exercises are very applicable for people with Plantar or Tib Post problems too. Thanks for the share!

[@jodagnan46]

This is a brilliant video. The best I've seen. May I ask how much weight you are holding in each hand to do this weighted?

[@chrisj8844]

Thanks for sharing with us, really appreciate it👍 I’ve also found that changing from New Balance (6mm drop) to Nike (10mm) has really helped.

[@pccchurch]

Can u do a video on scar tissue massage and myofacial release/stretching which is another component of healing?

[@baileyfreefree4688]

Thanks for this routine. Needed (and now found) more exercises to overcome some Achilles issues.

[@yourtht]

Thanks for the great video, keep them going! Happy New Year.

[@fabiocerreto6544]

Thank you Gwen, you are great. Compliments from Italy!

[@SidekickTool]

Excellent video Gwen, very informative and helpful!

[@peterboy74]

Thank you, Gwen!

[@KarenReep]

Thanks Gwen!

[@davedicerbo1382]

Heel drops I also have heard are very good. They'll feel like nothing and burn your calves the next day if you're not used to it.

[@anisseismaili8828]

Thank you very much for these exercises. Does it also work for chronic achilles tendonitis? How hard should these exercises feel? EDIT: These exercises work awesome!! Back to 110km/week and all the pain is gone!!!!!!

[@avacos21]

thanks for share!

[@davedicerbo1382]

Need a tutorial like this for peroneal tendonopathy...

[@normanwoods2415]

Ty.👍

[@inspiringengineer]

Thank you! :)

[@prabo123]

i had right quadriceps tendonitis i am now 98% well, i went to orthopedic and a physiotherapist, could you show same excersise?....

[@AngelaBrinker]

How heavy are your weights? (Also, as out of breath as you are getting I think this workout would be SUPER hard for me...)

[@mikediazArtist]

Is this routine done on easy days or is this something u do even on hard workout days? What’s the recommended way to factor this in between training workouts?

[@GwenJorgensen]

i do it on workout days inbetween runs

[@sz2435]

Very helpful information for those us having Achilles injuries. Do you have any recommendations regarding what shoes may help reduce the chances or worsening Achilles problems? I noticed in your other videos you were doing hill repeats on the Nike Zoom Fly 3 and tempo runs on the Vaporfly. What do you recommend for long runs? Thank you. Best luck on your training and OQT!

[@GwenJorgensen]

SZ every one is so diff and I would test or video your form in diff shoes. For walking around the house (not running) I would try some heel lifts

[@waigglelaigle9587]

Merci

[@murphystadelmaier3428]

This is so helpful! I have Haglund's deformity also and it's great to have an awesome strength program like this one! Thanks :) Do you ever do work with resistance bands?

[@GwenJorgensen]

Murphy Stadelmaier all the time!

[@dejanjovanovic2298]

Hey, gwen, why do you bother yourself with that box. you can simply push your knee with your hand, and produce more weight in a more comfortable way

[@karenkueh6397]

Where did you get your huge exercise mat for your equipment?

[@GwenJorgensen]

Karen Kueh oh boy I think just amazon. You can even search horse matts too

[@GT-kx6hm]

Thank you for the vid. Any magic to doing these w no shoes?

[@PaulKentSkates]

Engage your flexor hallucis brevis to press into the ground

[@felixgonzalez410]

🙏👍👏

[@PanchoMaya]

Do you recommend to complete these exercises before/after a running session or keep it as separate one?

[@biancahillier2783]

Would love to know the answer to this! :)

[@davidjanbaz7728]

Gwen, couldn't help noticing the size difference in your calves, being a P.T. Assistant. I'm sure your under great care so don't want to give advice that your P.T. has already given you. A Strong muscle is less prone to injury, kept up the good work.

[@MilanSmore]

Imagine making a 30 minute video on strength training and then having someone comment that strength training is important 😂👏

[@davidjanbaz7728]

@@MilanSmore you really don't know what Strength training is BRO, watch Stefi Cohen's channel, thats Strength training, Gwen is doing body weight exercises and easy plyometrics. Please get an education and then you won't make foolish comments.

[@davidjanbaz7728]

@@MilanSmore and these are rehab exercises used with post surgical patients, as she states they were her P.T. exercises. She can progress to normal strengthening exercises with heavier wieghts. ❄

[@MilanSmore]

@@davidjanbaz7728 linking a powerlifting channel on a running vid 👍

[@MilanSmore]

@@davidjanbaz7728 look man I get you're trying to help but this is an elite athlete. she does strength training alright. just because this vid doesn't show her lifting weights doesn't mean she doesnt lift regularly.