Due to pretty fast growth (I’m now 6’2" at 17 years old), I have been left with shortened achilles tendons. This leaves me unable to squat, I even have difficulties if I put plates under my heels. I am working on the flexibility, but the progress is slow, as the achilles tendon is extremly hard to actually lengthen.
If you know people who have had similar problems or have them yourself, I’d really appreciate stretches and alternative exercises to do until I can do squats. I’ve read the “Ways to a Deeper Squat” article in the archives, and am using the tips, but I’d like additional help.
Leg press
Lunges
Also, have you tried variations of the squat? Such as front squats, hack squats, etc?
[quote]Robert P. wrote:
Due to pretty fast growth (I’m now 6’2" at 17 years old), I have been left with shortened achilles tendons. This leaves me unable to squat, I even have difficulties if I put plates under my heels. I am working on the flexibility, but the progress is slow, as the achilles tendon is extremly hard to actually lengthen.
If you know people who have had similar problems or have them yourself, I’d really appreciate stretches and alternative exercises to do until I can do squats. I’ve read the “Ways to a Deeper Squat” article in the archives, and am using the tips, but I’d like additional help.[/quote]
Lunges? They tend to work the same muscle-groups, although I don’t know if that’s gonna help with your tendon issue tho…
Other than that, double-up on the Deadlifts and do some leg-extentions to keep your quads growing.
[quote]john3103 wrote:
Lunges? They tend to work the same muscle-groups, although I don’t know if that’s gonna help with your tendon issue tho…[/quote]
Probably isn’t going to help with the tendons, but isn’t going to hurt either (they’re hard to lengthen, but even harder to shorten further). Thanks for the tips, and I’ll have to try hack squats as well, those might work.
I had a lot of knee problems around that age myself and had it diagnosed as Osgood Schlatter syndrome… it was the result of growing too quickly in the legs and the tendons in my knees not being able to keep up with that growth (or something to that effect).
I don’t know what to tell you as far as alternative exercises go. The only advice I would give is to not aggravate it by pushing thru pain. At least in my case, it was a syndrome that improved with age as my tendons had time to play catch-up. If you have to take a year or two off of squating as you grow into your body, I’d argue it’s worth the break in the long haul.
Good luck!
If you really are as stiff as you say, the biggest pay off will come from increasing your flexibility. These meatheads probably won’t agree, but good yoga teachers know far more about flexibility than any trainer, and a dedicated practice on your part will see your flexibility and range of motion increase quickly. Find a good teacher and practice at least three days a week. If you can’t bear the thought of that, get that mobility dvd sold here and practice the movements everyday, paying special attention to the moves that will improve your range of motion for squats.
By the way, I always start newbie’s with single dumbbell squats, which everyone can do. Take a superwide sumo stance, dangle one heavy dumbbell with both hands in front of you, and squat down until the dumbbell smacks the ground, then up again. Everyone can do this.
I’m not stiff, I just can’t squat. I do martial arts and I’m pretty close to being able to do splits, I can touch my palms to the floor with straight legs without warming up, and I can easily touch my head to my knees with straight legs either standing or sitting. I can kick above my head without warm-up as well. The problem is that most stretching, including that in yoga, just teaches the CNS not to tense the muscle being stretched, but doesn’t lengthen the tendon.
The dumbbell version you mentioned would highly likely work, I’m going to try that one in my next session.
try weighted step ups onto a bench . Grab a dumbell in each hand and step up , step back down , alternate . Easy ! As for stretching try this little wonder , stand arms length from a pole , grab it with both hands . Put your heel on the ground and ball of foot as high up as possible on the pole . Slowly stretch forward keeping leg straight, use your arms to help if you need to . Worked for me , i was 6’3’ at 16 BTW so i know the problem . Hope these help .
Goblet squats.
And stretch your calves several times a day. You SHOULD be seeing results in less then a week. If you don’t, you’re not doing it right.
[quote]Wreckless wrote:
Goblet squats.
And stretch your calves several times a day. You SHOULD be seeing results in less then a week. If you don’t, you’re not doing it right.[/quote]
Could you please explain the squats? Never heard of them. And let me repeat, I have above average flexibility in my CALVES, it’s the ACHILLES TENDON which is shortened. I’ve seen a physiotherapist and two doctors about this, they all said the same thing: the tendon CAN’T be lengthened directly, only through things like better posture, and a different way of walking. One guy also recommended special shoes which have dramatically improved the condition, but I’m still nowhere near a full squat.