10/10/2025
🚨 Runner’s Injury Alert: Achilles Tendinitis 🚨
Are you a runner struggling with pain in your Achilles? You’re not alone — Achilles Tendinitis is one of the most common overuse injuries we see in runners at ProClinix.
👟 Dr. Gabriela Rodriguez, PT, DPT, one of our amazing Physical Therapists at ProClinix in Yorktown— and a specialist with advanced training in working with runners — is here to share her go-to rehab exercises to treat and prevent this nagging injury.
💥 Why it happens:
• Weak calves
• Sudden increase in mileage or intensity
• Repetitive overuse of the Achilles tendon
🔥 Try these exercises for relief and prevention:
1️⃣ Eccentric Heel Raise Progression (3x15, twice/day)
• Up fast (1 sec), down slow (3 sec)
• ✅ Double leg
• ✅ Single leg
• ✅ Single leg with resistance
2️⃣ Isometric Loading Progression
• Wall sit with heels up – bonus: works the whole leg!
• ✅ Double leg (3x30 sec)
• ✅ Double leg + resistance (3x30 sec)
• ✅ Single leg heel up (3x30 sec)
3️⃣ Soleus Strengthening
• Seated heavy heel raises to fatigue (~30 reps x3)
• Tip: Do these off a step, book, or wedge to maximize range of motion!
🏃♀️ Don’t let Achilles pain sideline you! Start with these exercises and get ahead of your injury.
💬 Have questions or want a personalized running analysis? Come see Dr. Gaby at ProClinix Yorktown! Call 914.898.3338
