This week's activities
The exercises for week two are a continuation of week one. Be sure to do it daily and pay close attention to the details.
Severs quick links:
One of the most common questions we get in week 2 is:
I don't feel anything when doing the calf isos?
Just because you can't feel anything doesn't mean an exercise isn't doing anything. At a structural level the cells in your achilles tendon and at the attachment point on the heel are beginning to adapt and recover, while the calf muscles are activating and developing strength and endurance.
The daily routine is still to be done every day. It now contains:
- Foam rolling, 10 rolls each position
- Standing calf isometrics, three sets of 45 seconds each leg
- Keep logging your pain levels before and after the days program
Along with this you will complete an athletic heat map this week:
- Complete at least two versions of the heat mapping activity, one for your current activity and sport levels and another that reflects the full sporting loads you wish to be able to get back to.