I posted on my Instagram story (@painfreeachilles) about last night's Achilles rupture sustained by 49ers player Dre Greenlaw during the Super Bowl. What an unfortunate event and I really feel for the guy. Especially during the biggest game of the season! There has been much chatter about the increase in Achilles tendon ruptures in the NFL, and there are no clear answers. The players want to change the surface from turf to grass (though I'll point out that yesterday's game was played on grass), and others point to the fact that NFL players now have to play 1 extra game per season (although they took away a game in the preseason, so in reality - there is an equal number of games in a season.) So, what's the deal? Is this something you have to worry about? No... One study in 2017 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429922/) suggested that only about 4.0% of patients with previously diagnosed Achilles tendonitis went on to suffer an Achilles tendon rupture. To me, that's not a huge increase, and frankly, there aren't enough studies to really show that there is a relationship. So you shouldn't have to worry about anything. My theory regarding the increase in Achilles tendon ruptures in the NFL has to do with the fact that NFL players these days are bigger, stronger, and faster...and combined with fewer days to workout with their team, they may be under-training the calf muscles while overtraining the rest of the body because football requires great upper body, core, and quad strength. In any case, I wish Dre a speedy recovery! What are your thoughts?!

Welcome to the weekend! 🎉 Are you guys doing anything fun? PS - Feel free to share this group with anyone you know. I'm only getting started, and I know there are a ton of people out there who need help. Thanks for being a FOUNDING MEMBER! 🤗

How important is it for you to be able to run without Achilles pain? Leave a comment and share your story today! 👇

Even if your running shoes aren't collecting dust, it can be hard to get the miles in them. Achilles tendinopathy has a way of limiting runners' full potential. It can certainly feel like a never-ending treadmill. I mean, I do like treadmills (I don't know about you...), but not for anything longer than 30-45 minutes. I am an outdoor guy...though I do have to suffer the New England weather... Anyway...I wanted to share a sneak peek into what the Pain Free Achilles Roadmap offers. 1. Community - you've already taken the first step here by joining this community! Congrats!! 2. A progressive exercise regimen that combines cross-training and strength training, allowing you to progressively build strength and resilience in the tendon. 3. Free trainings that get deep into what it takes finally fix Achilles pain AND become a STRONGER runner! 4. 1:1 Support - every week, members have the opportunity to schedule an exclusive chat with me, discussing their training and rehab plans and goals 5. A progress tracker and badges - earn rewards along the way by being CONSISTENT, which is the name of the game! And more! I'm also offering a free virtual assessment to help you create a clear and actionable plan that gets you from where you are to where you want to be. Start here today: https://www.3steprunning.com/register-ig. After the free online workshop, you'll be directed to book a time to chat and grab your free game plan. If you decide we're a good fit for collaboration, you'll have access to the full 12-week curriculum. As always - don't hesitate to ask if you have questions! See you there, Grady

Many runners make these two mistakes with Achilles tendonitis/tendinopathy. Now, before I get in the details - just know that it's never your fault! I mean, how can you ever know you're wading into tendonitis territory? Sometimes, it just starts with a little soreness, and then boom, before you know it, it's so painful. So, here's what tends to happen... First, runners tend to do too little when it comes to treating Achilles tendonitis. The bodyweight heel raises, stretching, icing, and resting is not enough! Instead, we need to do HEAVY sets and reps. The second mistake is doing too much, which causes flare-ups and pain cycles that end up really hard to get out of. As a result, runners do too much, causing pain to flare up, and end up resting all over again. What is more realistic is that symptoms WILL fluctuate, but we do need to push the envelope just a tiny bit to cause changes to the tendon. If you want to learn more about how I help runners overcome Achilles tendinopathy, click here to join the FREE ONLINE WORKSHOP. And don't forget to share this group with fellow runners struggling with Achilles tendonitis!