Megathread for tendon loading for 16 y/o XC athlete

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    • #5008
      Scott Resetar
      Participant

      ***Subjective Asterisks***
      16 year HS XC athlete
      • Minimal Running summer
      • Begins practice – 20 miles/week with workouts
      • Acute local non Insertional Achilles pain
      • Constant pain – Increased with walking, Stair
      ascending; Unable to run; Sharp pain/stiffness
      in AM
      • Easing Factors: Rest, ice, NSAIDs
      • Denies : Insertional pain, heel pain, NT, Proximal
      sxs
      • PMHx: MTSS beginning of past 3 seasons

      ***Objective Asterisks***

      Very tender to palpate – Non Insertional aspect of Achilles
      • Mobile effusion
      • Decreased Ankle DF, Hip EXT, EXT/ROT
      • Single leg Stance: Calcaneal EVR, STJ pronation. Poor
      balance
      • Single leg Squat: Limited TC DF –> STJ EVR, Fem
      ADD/IR
      • Hop Test: Apprehension/sharp local pain
      • Gait: Walking – Excessive STJ pronation mid –> late
      stance
      • Unable to run – pain

      Phase 1 – Pain Reduction
      Phase 2 – Improve Biomechanical Efficiency
      Phase 3 – Strengthen the Complex
      Phase 4 – Progress the Load
      Phase 5 – Sport Specific/Functional Training
      Phase 6 – Maintenance Loading

      Treatment for each phase to follow soon.

    • #5012
      Scott Resetar
      Participant

      Scott: Phase 1 and 2
      Nic: Phase 3 and 4
      Katie: Phase 5 and 6

    • #5057
      Scott Resetar
      Participant

      Phase 1 – Pain Reduction

      1.Trial heel lift to see if this decreases her pain with walking
      Avoid running at this time, Cross training to tolerance (swim/bike/elliptical) in order to keep cardiovascular endurance up.

      2. Perform Mid-ROM isometric holds, 5 reps x 40-60 second holds for pain relief, 2-3x/day. This can be done either using the leg press machine, or in standing with a mod/heavy load.

      3. Continue NSAIDs at this time

      4. Begin discussion of training errors

      5. Modalities or grade I/II talocrural AP glides for pain relief.

      Phase 2 – Improve Biomechanical Efficiency / Improve load capacity of entire kinetic chain

      1. Address frontal, transverse plane loading – Patient displays excessive STJ pronation in mid/late stance, so education on neutral foot position and practice SLS without falling into pronation, modifying as necessary. (w/ or w/o UE support, w/ or w/o eyes closed)

      2. Proximal -–> Distal stability. Patient displays increased hip ADD/IR during SLS, so working on hip strengthening, glute med/max activation, preventing that compensation while still working on neutral foot position.

      3. Address Muscle imbalances -Flexibility/Strength. Perform Grade III/IV talocrural AP glides to increase DF ROM, Prone hip PA mobilizations with hip in ER and in neutral to improve hip extension and ER ROM. Follow these up with strengthening and motor control interventions to improve carryover.

      4. Orthotic management – consider increased medial support/arch support to decrease falling into dynamic valgus.

      5. Continue to progress cross training, continue to work on isometrics and loading in Mid ROM, gradually increasing the ROM as tolerated.

      • #5087
        nhoover17
        Participant

        Phase 3: Strengthen The Complex

        Improve muscle and tendon’s ability to produce force and manage load.

        1. Start with bilateral tendon strengthening in mid-range tendon positions (neutral/no DF) with slow, tempo controlled movements.
        2. Concentrics first, maintaining slow, tempo control.
        3. Progress to unilateral strength, maintain mid-range tendon positions (neutral/no DF)
        4. Rest to full recovery between sets for optimal strength and safe loading in pain free positions.
        5. Strength training on non-consecutive days for ample rest/recovery time

        2-3 sets x 15 reps -> 3-4 sets x 8-12 reps with increasing load based on pt response.

        Bilateral Exercises -> progression
        Squats on total gym -> leg press -> Squats w/ UE assist via hand rail/TRX straps -> free squats
        Heel raise on total gym -> on leg press -> in standing w/ UE assist -> free heel raise
        Prone hip ext -> bird dog -> deadlift/good mornings

        Unilateral exercises
        SL squats on total gym -> SL leg press -> SL stand/DL sit
        SL heel raise on total gym -> SL heel raise on leg press -> SL heel raise/DL return
        Step up w/ UE assist -> step up -> step up w/ row for post chain activation
        4 way steamboats on air -> against resistance
        SL cone taps -> SL deadlift w/ KB/DB (Flamingos)
        Fwd and bwd stepping lunges -> add resistance w/ KB/DB/barbell

        Phase 4 – Progress load

        1. Progress from concentric to eccentric loading
        2. Progress from mid-range to full range tendon position (past neutral into DF)
        3. Start with bilateral and progress to unilateral exercises
        4. Rest to full recovery b/n sets for optimal recovery/hypertrophy
        5. Continue with strength training on non-consecutive days for ample rest/recovery
        6. Heavy, slow resistance with controlled tempo
        7. Progress from phase 3 increasing sets and decreasing reps with increased resistance

        Exercises from phase 3 can carry over with increasing ROM and focusing on eccentric phase of movements. As strength and tolerance improves, can begin to implement explosive concentric phase with controlled eccentric phase.

        Additional exercises to consider:
        Baps Board w/ weights for progression of foot/ankle control through stance phase
        Lunge with high knee -> progress to include heel raise at end of concentric phase
        step up row -> progress to include heel raise
        KB swing in bilat stance w/ both UEs -> progress to tandem stance w/ 1 UE

        Educate patient on importance of compliance of 3-4x/week for proper rest/recovery to allow tissue healing, strength improvement and increased tolerance to load gradually prior to beginning return to run program through phase 5 and 6. Educate pt on the length of the strengthening phase, taking several weeks to months prior to tolerance to running.

    • #5063
      Michael McMurray
      Keymaster

      Phase 5 – Sports Specific/Functional

      Increase strength/power: Incorporate double limb and single limb squat progressing with weight and repetition to target strength and endurance. Initiate quarter, half, full lunge. Continue to address dynamic stabilization of the hip.

      Increase speed of contraction: Potentially initiate a jump progression program starting with reduced weight at total gym or on leg press, double limb to single limb improving push off and landing mechanics.

      Specific demands of sport: To address strength continue with or initiate hip and core strengthening program to improve proximal stability. Progress maintaining neutral foot with single limb stance on firm or complaint surface with contralateral leg swing to address movement pattern. Teach dynamic self posterior hip mobilization in lunge or child pose to address hip extension/rotation deficits. Continue with or provide static/dynamic stretching.

      Drills: Start push off and sprint drills, should be performed pain free.

      Plyometrics: Potential jumping plyometric exercises to improve push off speed and performance, including resisted jumping, squat jumps, single limb vertical jump.

      Graduated/progressive return to sport/running: Perform graded treadmill program increasing incline/decline, speed, duration. Gradual return to sport with running in increments dependent on duration or mileage of pain free running.

      Phase 6: Maintenance Loading

      Off season training: Educate regarding appropriate off season training schedule including gradual increase in milage. If pain returns/persists, reduce training level.

      Adequate loading: Continuation of eccentric exercise.

      Gait mechanics and gait retraining: Treadmill training with verbal and/or visual feedback (mirror if available) for self correction of training errors starting with level surface progressing with incline/decline and speed.

    • #5139
      Michael McMurray
      Keymaster

      Great job everyone – I hope that was a helpful activity for clinical decision making with tendinopathy.

      Cheers

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