🪜The Stairway to Strong Calves & Achilles🦵
Stair climbs are a fantastic early exercise for calf & Achilles injuries. They help develop muscle recruitment and prepare for plyometrics.💥
Stairs can be implemented into rehab once you can perform a 30° single leg isometric calf hold.
🎵A metronome is useful to keep the beat, and different tempos can be utilized. Generally, less than 120 bpm will target more muscle, and greater than 150 bpm more tendon. We recommend starting somewhere between 100-120 beats.
🔑When performing these, ensure there is NO dropping of the heel below the level of the step. Once you've climbed up, slowly walk back down & repeat.
🦶This exercise can be performed in shoes or barefoot, although our preference is usually barefoot
🪜How many? We recommend 10 flights of stairs (100 steps all up)
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