Run Again
The Achilles Rebuild
By Dr. Craig Patane, D.C., FRCms. Sports chiropractor, running coach, running injury and movement specialist.
$29. 42 page PDF, instant download.
If the back of your heel is stiff for the first steps of the morning, warms up a little once you get moving, and then makes you pay for it that evening or the next day, you are most likely dealing with Achilles tendinopathy. It is one of the most common injuries in runners and one of the most poorly managed. Rest quiets the pain for a while, but a tendon that is only rested loses the very capacity it needs, so the pain returns the moment you go back to running.
This guide is the plan I use with runners in my Brooklyn clinic. It explains what is actually happening inside the tendon, shows you how to tell mid portion tendinopathy from insertional, which changes how you load it, and takes you week by week through rebuilding the calf and tendon until running is something you can do again rather than something you are afraid of.
What is inside
- /What Achilles tendinopathy really is, which type you have, and why rest alone keeps failing
- /Every treatment option, compared honestly, from self care and heel lifts to injections and surgery
- /Self tests that show where your overload is coming from, from calf capacity to control at the hip
- /What you can do at home, with every exercise illustrated, dosed, paired with its most common cheat, and linked to a demonstration video
- /My plan, the ADAPT method: assess, decrease, activate, progress and transfer back to running
- /A realistic week by week timeline, including clear criteria for your first run and how to build from there
- /The pain rule that tells you how much discomfort is acceptable while you load the tendon, and when to back off
- /What to do if the plan stalls, and when shockwave and EMTT earn their place alongside the loading
- /Answers to the questions runners ask me most
- /A 16 week tracker to measure your progress
Who it is for
Runners and active people with pain in the Achilles tendon or at the back of the heel, whether it has been diagnosed or you suspect it, and anyone who has been told to stop running and wait. It is written to be read and used at home. It is not a substitute for an examination, and it tells you clearly when to see a provider, including the warning signs of a tendon rupture.
Who I am
I am Dr. Craig Patane, a sports chiropractor with twenty years in practice, a competitive ultra and road runner, a certified running coach and a nutritionist. I treat running and sports injuries at Form & Function Chiropractic and Rehab in Brooklyn, where I use the ADAPT method to find what is causing the problem and rebuild the body around it.
Instant download as a PDF you can read on your phone, tablet or computer, or print.
Questions about the guide? Email drpatane@formandfunctionchiropractic.com