Fix Achilles Tendon Pain: The Complete Silbernagel Protocol
Stop letting Achilles pain sideline you. This is the gold-standard rehab protocol used by sports pros.
In this video, Dr. Donald Ozello breaks down the Silbernagel Protocol for Achilles Tendinopathy. This specific progression uses "Eccentric Loading" (lengthening the muscle under tension) to remodel the tendon and reduce pain.
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The Golden Rule: Pain during these exercises is acceptable IF it stays at a 5/10 or lower. If it hits a 6, stop.
The 4-Step Progression: [00:59] Level 1: Bilateral Calf Raise (Up on two, down on two) [01:24] Level 2: The "Eccentric Drop" (Up on two, down on ONE) [01:59] Level 3: Single Leg Raise (Up on one, down on one) [02:14] Level 4: Seated Soleus Raise (Targeting the lower calf)
Prescription: Perform 3 sets of 15 repetitions daily. To progress, add weight (like a backpack) once pain is manageable.
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