Achilles Tendon Rehab for BJJ | Part 4 (18 min)

Name: Achilles Tendon Rehab for BJJ | Part 4 (18 min)
Duration: 18 min 1 s
Channel: Sebastian Brosche
Description: Previously titled: Video 4 - Achilles Tendon Rehab

Sebastian Brosche · 18 min · 1,349 words

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Previously titled: Video 4 - Achilles Tendon Rehab

Transcript

Hi folks, welcome back. This is day four of our Achilles tendon pain program. So today we're going to use our foam roller again and we've got the step. You may also want a weight.

So I'm going to start with a fairly small weight, probably about five kilos, but as you go on, as you get the hang of this, you can build that up. Okay, so I'm going to start the foam roller. And today we're going to start by working into the front of the thigh, into the quads. Tight quads and hip flexors is a really common thing.

And that can also play into how your movement affects the lower leg and the ankle and the Achilles tendon. So making sure that we're taking care of all the muscles around the knee and the hip as well is important as part of this rehab plan. Once again, I'm looking for those slightly tender points, just working into them. I'm going to switch over here.

Spend a little bit of time on the opposite side. Drop the roller to one side and we're just going to do a bit of a stretch. If you can reach your ankle easily, that's great. If not, you can loop a belt around it.

I'm going to pull the heel towards me and then I'm going to push the hip forward. So that's the bit that puts the stretch on. Again, I've got my bottom leg bent up so that I'm not arching my back there. Switch onto the opposite side.

Switch back once more. From there, I'm going to go into a calf stretch. So again, with this, I only want you to take it as far as is reasonably comfortable. If there's an injured area, you may need to reduce the amount that you're doing on that side.

So I'm going to come up and I'm just going to take the heel towards the floor. As with all the other things we've done in this program, just listen to your body. Rest there. Coming up to standing.

Roll our feet in and out. This is an important mobilization here. And we're going to grab our step. So if you want to add a weight, you can today.

You don't have to. I've got a five kilo plate there. It's good to start with something light while you're getting the hang of it. And then you can gradually increase it as it gets easier.

And once again, I'm going to make sure I've got something to put a hand on if I need to. Now with this one, the weight is in the opposite hand to the leg that I'm concentrating on. So what I'm going to do is I'm going to go up on two legs. I'm going to take one leg away and I'm going to lower myself down slowly.

Going to stay on the same leg this time. I'm going to switch hands, switch sides. Do the same thing on the other leg. Pop the weight to one side.

We're going to go into a step down. So starting on the step, I'm going to step down and then back up and alternate sides. I want to control that movement. So I'm keeping that weight on the top foot as long as I can.

So I'm going to go up on two legs. I'm going to switch sides. I'm going to go up on two legs. I'm going to switch sides.

I'm going to switch sides. I'm going to switch sides. I'm going to switch sides. I'm going to switch sides.

I'm going to switch sides. I'm going to switch sides. I'm going to switch sides. From there, I can pick the weight up again.

I'm going to go back into another set of the calf raises. I'm going to switch sides. I'm going to switch sides. I'm going to switch sides.

I'm going to switch sides. I'm going to switch sides. I'm going to switch sides. I'm going to switch sides.

I'm going to switch sides. Switch sides. Switch sides. Switch sides.

Switch sides. Switch sides. Switch sides. Switch sides.

Switch sides. Switch sides. Switch sides. Change sides.

Switch sides. Switch sides. Switch sides. Switch sides.

Switch sides. Switch sides. Once you've done that, we're going to go into the toe bridge that we were doing before, but this time we're going to go onto our toes and take one leg away. Just going to drop the heel down and back up while still keeping the hips high.

Then switch sides, come up onto the toes, take one leg away. Back to the first side. And final set. And coming back up to standing.

The final thing we're going to do today is we're going to start looking at some jumps. I want to keep them really small to start with. The first one we're going to do, you're only going to just come up onto your toes. I'm going to drop my hips back, come up, and I'm going to come back down again.

And one more time, drop my hips back, come up, and come back down again. And then if that starts feeling okay, we're going to start putting a little bit of clearance, so I'm just going to let the feet slightly leave the ground. The idea is to land as quietly as I can. As always with these exercises, a little bit of discomfort is okay, but it shouldn't be any more than that.

If you're getting pain with this, then it's too soon. You need to drop back, go back to some of the previous exercises, and build up to this. Okay, so just take a minute, and then we're going to go into one more set. Okay, we're going to leave that there for day four.

We're going to come back tomorrow, day five, and we're going to leave that there for day four. We're going to come back tomorrow, day five, and we'll finish this program off.

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