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Unlock the secrets of Achilles tendon rehabilitation with Renée Da Silva, as she reveals crucial insights for clinicians to optimize exercise selection and achieve anabolic remodeling.
LA Clippers guard Russell Westbrook drives around Oklahoma City Thunder guard Shai Gilgeous-Alexander during the second half at Paycom Center. Mandatory Credit: Alonzo Adams-USA TODAY Sports.
Tendons, like other musculoskeletal tissues, are responsive to their mechanical environment, with too much mechanical stimulation leading to tissue damage and too little causing tissue atrophy(1,2). The human Achilles tendon is a complex three-dimensional structure that enhances power production and efficiency of the triceps surae muscle-tendon complex during movement(3-6).
Musculoskeletal tissues are sensitive to their mechanical environment, with excessive and insufficient loading resulting in reduced tissue strength(7,8). Whereas bone appears to be most sensitive to loading at high strain rates, tendons are particularly sensitive to the tissue strain magnitude(9-14).
Strain magnitude is a key control variable for tendon adaptation. Therefore, clinicians must ensure adequate loading when designing exercise and rehabilitation programs. The efficacy improves when the strain magnitude experienced by the Achilles tendon during exercise is in the anabolic range of approximately 5–6%. In this range, tendon remodeling exceeds strain-induced tendon damage(15).
To measure the tendon strain effectively, researchers attach an ultrasound probe to the leg to track the motion of the gastrocnemius muscle tendon junction to estimate the change in tendon length relative to a motion capture marker placed on the calcaneus(16,17).
Exercise-based interventions that target strains (i.e., strain magnitude, strain rate, and volume) associated with maximum anabolic tendon adaptation improve outcomes compared with non-targeted exercise-based interventions(1). Furthermore, strain and not force (or stress) is the primary mechanical stimulus that drives tendon remodeling(18-21). Researchers and clinicians must establish approaches to quantify tendon strain during training and rehabilitation(1,2).
Researchers in Australia set out to estimate in vivo free Achilles tendon strain during selected rehabilitation, locomotor, jumping, and landing tasks. They wanted to better understand the strains the Achilles tendon experienced during commonly prescribed exercises and locomotor tasks. The study results demonstrate that the average and peak free Achilles tendon strains are significantly higher in hop landing and running tasks than heel rise. Moreover, the average and peak free Achilles tendon strains are significantly lower in walking than heel rise. The researchers found that the average strain was significantly lower during the countermovement jump push-off phase, and the peak strain was significantly higher than the heel rise (see figure 1).
Once the researchers added weight (20% body weight) to the heel-rise, the average and peak free Achilles tendon strains were significantly higher than unloaded repetitions. Notably, running speed increases the average and peak free Achilles tendon strains (five m/s compared with three m/s)(22).
The study results also demonstrate that clinicians must introduce plyometric exercises into the rehabilitation program once athletes have the necessary capacity. The results clearly show that plyometric tasks exceed the peak force of heel raises (with or without added weight). Therefore, it would be unreasonable to allow an athlete to return to sport without adequate exposure to sport-specific, plyometric tasks.
As tendon strain is the primary mechanical stimulus that drives tendon remodeling, the study results provide clinicians with guidelines for exercise selection to maximize anabolic tendon remodeling during training and rehabilitation.
*Significant differences between tasks compared with heel raise.
#Significant differences between 1) unloaded and loaded heel rise and 2) running at three m/s and five m/s.
Exercise training is the most common method to apply mechanical loading to tendons(23). During mechanical loading, the extracellular matrix supplies tensile strength to the tendon(24). Tendon cells detect mechanical forces as stimuli that are transduced to biochemical signals, eliciting cellular responses. Further adaptations in tendon tissue to resistance training include changes in tissue thickness, strength, resistance to damage, blood flow, and normalization of the fibrillar morphology(25-27).
Resistance training includes concentric and eccentric muscle actions against loads (workload) to achieve a specific training outcome(28). Targeted tendon loading of adequate magnitude induces positive changes in tendon morphological, material, and mechanical properties(29,30).
To achieve optimal Achilles tendon exercise outcomes, clinicians must design programs that generate high-magnitude loading through the triceps surae muscle-tendon unit, be tolerable and practical for the athlete, and be repeatable during exercise and assessment.
Once clinicians understand the three principles, they must consider two primary considerations in exercise selection: lower limb joint angles (i.e., ankle, knee, hip) and weight-bearing (WB) versus non-weight-bearing (NWB)(31). The duration of the program is also an important consideration as 12-week programs at loads of greater than 70% of maximum voluntary contraction (MVC) or strains of 4.5–6.5% deliver the appropriate loading-induced tendon stimulus to initiate mechanotransduction pathways(29,30,32-35). However, the relationship of tendon force and resulting strain can vary substantially between individuals(36,37).
Once clinicians select an exercise, they must decide how the athlete must complete it. Incorporating eccentric and concentric movements demonstrates similar results. Although clinicians regard eccentrics as the gold standard for Achilles tendon rehabilitation, these results question the role of muscle contraction type(38-41).
The lower limb joint angles also remain a contentious area. Still, despite the dorsiflexion restraining effect of knee extension, the force through the Achilles tendon and, subsequently, the Achilles displacement are superior in knee extension. Furthermore, greater ankle dorsiflexion, knee extension, and, indirectly, hip extension may position the body to generate maximal plantar flexor torque, thereby maximally straining the Achilles tendon (see figure 2). Of these lower limb joint angles, ankle angle appears to be the most deterministic of Achilles tendon loading as ankle angle largely dictates the force through the Achilles tendon and tendon elongation(42,43). Furthermore, clinicians must consider the impact of the knee range on targeting the soleus and gastrocnemius (see figure 3 and 4).
Exercise prescription aims to improve muscle and tendon capacity to manage the load. Clinicians must consider the Goldilocks approach when prescribing programs. Too little and there won’t be a sufficient stimulus; too much and the response will be compromised. As the athlete’s load tolerance increases, the exercise resistance will progress. There is value in performing exercises with an extended and flexed knee.
Isometric exercises
During the acute recovery phases, clinicians can introduce isometrics into the rehabilitation program. They may assist with pain relief and prevent physiological decay. Patients can perform them multiple times per day for pain relief. Clinicians can prescribe 30-45-second holds and one to five repetitions. They can progress to ± 70% MVC as pain allows.
Strength exercises
Once athlete’s pain and function have improved, they can progress to eccentric and concentric contractions. Clinicians must be aware of the range of motion when prescribing exercises, as ankle dorsiflexion compresses the tendon (particularly in insertional Achilles tendinopathy)(see figure 5). Clinicians can include slow controlled repetitions (three sec eccentric and three sec concentric). They can progress the resistance and adjust the intensity utilizing pain as an indicator (no more than 3-4/10 pain while performing exercise). Furthermore, athletes can use the 24-48 hour pain/stiffness score to guide exercise progression/reduction.
Effective Achilles tendon rehabilitation hinges on understanding biomechanics and optimizing exercise selection. Clinicians should aim for high-magnitude loading within the anabolic strain range (5–6%) to promote optimal tendon remodeling without causing damage. Considerations like joint angles, weight-bearing, and program duration are vital, and a Goldilocks approach to exercise prescription ensures a balanced stimulus-response. Incorporating isometric exercises in acute phases and progressing to eccentric and concentric contractions as pain improves provides a comprehensive strategy for managing Achilles tendon injuries.
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