Jess_jugs
Cathlete
I've been dealing w/ AT for the last 3 years or so, since my first half marathon. It will go away for a while, then seems to come back. It came back with a vengeance about a month ago (hill running!!).
Well, I finally went to Physical Therapy this week and got an AWESOME stretch for it so I thought I'd share in case any one else suffers from it!
First of all, the PT said NOT to do calf raises or anything for now that will tighten/ shorten the muscle/ tendon. It's all about lengthening and stretching the tendon.
The BEST stretch I've found is to stand on a stair like you were going to be doing calf raises (or 6" high step platform works great too
). Hold on to something for balance. Lower your foot like you were going to begin a calf raise, but just lower it down slowly until you really feel a stretch in the calf/ tendon. Then use your other leg to push yourself back up. (do NOT do a calf raise to push yourself back up) Do 2 sets of 10 (slowly) three to four times a day. Then, as it gets easier and you need more of a stretch, the PT said to add weights to it (ankle weights, a weighted vest, or she also said you could add weights to a backpack) to help deepen the stretch. Then, as it continues to improve, she said to continue the stretching but to do the sets faster, more like you are pushing off for running (which is what triggers my AT).
Just thought I'd share. I've only had 2 PT sessions this week but I already am feeling a TON better! She said that I should be back to running next week!! Woohoo!
Well, I finally went to Physical Therapy this week and got an AWESOME stretch for it so I thought I'd share in case any one else suffers from it!
First of all, the PT said NOT to do calf raises or anything for now that will tighten/ shorten the muscle/ tendon. It's all about lengthening and stretching the tendon.
The BEST stretch I've found is to stand on a stair like you were going to be doing calf raises (or 6" high step platform works great too
). Hold on to something for balance. Lower your foot like you were going to begin a calf raise, but just lower it down slowly until you really feel a stretch in the calf/ tendon. Then use your other leg to push yourself back up. (do NOT do a calf raise to push yourself back up) Do 2 sets of 10 (slowly) three to four times a day. Then, as it gets easier and you need more of a stretch, the PT said to add weights to it (ankle weights, a weighted vest, or she also said you could add weights to a backpack) to help deepen the stretch. Then, as it continues to improve, she said to continue the stretching but to do the sets faster, more like you are pushing off for running (which is what triggers my AT). Just thought I'd share. I've only had 2 PT sessions this week but I already am feeling a TON better! She said that I should be back to running next week!! Woohoo!
Last edited:
