How to Treat or Prevent Achilles Injuries (and get faster at stuff!)

This video was originally intended for skaters but it applies to anyone looking to improve Achilles Tendon health.
Please feel free to skip any section using the table of contents.
This was unscripted so I may have missed things, feel free to ask questions and I will do my absolute best to reply to everybody.

_____
Cheat Sheet
(Feel free to take screenshots of the workout directions for later use)

1 hour before exercise:
200mg of vitamin C
15g Jello, Collagen powder, or vegetarian protein high in Proline, Glycine, and Hydroxyproline

Phase 1:
Isometric Heel Raise
Raise heels as high as possible
Hold 30 seconds (some recommend working up to 2 minutes)
3 to 5 sets
1:1 work to rest
1 to 3 times per day (minimum of 6 hours between workouts)
Start on two legs and progress to single leg at a time

Phase 2:
Heel Raises
Lift heel as high as you can
3 to 4 second tempo, up and down
6 to 8 raises
3 to 5 sets
2 minutes rest
Brace core really well and flex glutes
Perform both seated and standing variant during the week

Eccentric heel drops
Raise heels as high as you can
25 reps
2 to 4 sets
3 to 4 second tempo down
begin raising slowly, feel free to increase speed on the way up when pain free.
Alternate sets between straight and bent knees
Start on 2 feet
transition to single leg at a time, first during the negative (lowering) and eventually both up and down

Do not over pronate
If you have insertional pain, do not stretch your Achilles Tendon (or place it below forefoot)

Stretch you big toe and hamstrings often
I forgot to mention Romanian Deadlifts are my favourite hamstring stretch

_____
Purchase Links

Vegetarian protein powder I'm testing:
https://amzn.to/3Wqh2rL
Unfortunately it's 14g scoop is the equivalent of only 5-6 grams of collagen so a double dose would be wise, one hour before training the tendon. It has vitamin C included but I still add more. Either drink some Orange juice or have a small Vitamin C tablet

A book that I read as I began on this journey which describes fascia, how it heals itself, and some of the ways it can go wrong. My favourite book on connective tissues:
https://amzn.to/3PRY76Y

Buy anything from Loaded Boards using my link (please and thank-you!)
https://i.loadedboards.com/163.htm

_____
Citations - Possibly more to come!

Collagen and Vitamin C Supplementation Increases Lower Limb Rate of Force Development, International Journal of Sport Nutrition and Exercise Metabolism
https://journals.humankinetics.com/vi...

Nutrition for the Prevention and Treatment of Injuries in Track and Field Athletes, International Journal of Sport Nutrition and Exercise Metabolism
https://journals.humankinetics.com/vi...

Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis, The American Journal of Clinical Nutrition https://doi.org/10.3945/ajcn.116.138594

Lack of tissue renewal in human adult Achilles tendon is revealed by nuclear bomb C
https://www.researchgate.net/publicat...

Revisiting the continuum model of tendon pathology: what is its merit in clinical practice and research?
https://bjsm.bmj.com/content/50/19/11...

The Majority of Patients With Achilles Tendinopathy Recover Fully When Treated With Exercise Alone: A 5-Year Follow-Up
https://journals.sagepub.com/doi/abs/...

Heavy Slow Resistance Versus Eccentric Training as Treatment for Achilles Tendinopathy: A Randomized Controlled Trial
https://pubmed.ncbi.nlm.nih.gov/26018...

Article written on Cross sectional massage by Physiotherapist Maryke Louw of The Treat My Achilles Clinic. It seems to be a great resource for further videos on the topic:
https://www.treatmyachilles.com/post/...

_____
TIMESTAMPS
00:00 - Intro
00:44 - My Experience
02:14 - The Role of Tendons
03:06 - Tendon Injuries (Tendonitis v.s. Tendonosis)
04:47 - Who Can Use This Information?
05:54 - Location of Injury
06:54 - Nutrition Magic (Pre-Exercise Preparation)
10:14 - Early Protocol
13:37 - Main Exercise Protocol
15:06 - Dumbbell Heel Raises
16:18- Barbell Calve Raises
18:35 - Seated Calve Extensions
20:18 - Heel Drops
22:06 - Stretching
23:35 - Developing Explosiveness
24:53 - Cross Sectional Massage (is bad)
25:54- Extra tips for Push Dorks
28:49 - Final Words





The following music was used for this media project:
Music: Local Forecast - Slower by Kevin MacLeod
Free download: https://filmmusic.io/song/3988-local-...
License (CC BY 4.0): https://filmmusic.io/standard-license