Fix Achilles Pain: The 180-Rep Rule (Alfredson Protocol)
The Alfredson Protocol is the "Heavy Eccentric" gold standard for fixing chronic Achilles Tendinopathy.
In this video, Dr. Donald Ozello breaks down the specific mechanics of the Alfredson Method. Unlike other exercises, this focuses 100% on the eccentric phase (lowering slowly) to remodel the tendon tissue.
⚠️ CRITICAL SAFETY NOTE:
Mid-Portion Pain: Perform off a step (drop the heel past parallel).
Insertional Pain (at the bone): Perform on flat ground only. Do NOT drop the heel below level until pain decreases.
The 180-Rep Rule: The classic protocol is high volume to force tissue remodeling:
3 Sets of 15 Reps (Knee Straight - Gastrocnemius)
3 Sets of 15 Reps (Knee Bent - Soleus)
Perform TWICE a day.
Total = 180 Reps Daily.
The Video Progression: The Setup: Up on the good leg, down on the bad leg. The Two Positions: Why you need both straight and bent knee versions. Adding Load: When to add a weighted backpack for resistance. Demonstration: Visual guide to the eccentric drop.
🎓 FOR DOCTORS (CE Credits): Master the diagnosis between Insertional vs. Mid-Portion Tendinopathy and learn when to apply this protocol in our Advanced Lower Extremity Course (Course #206):https://ccedseminars.com/online-ce-co...
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