What are possible CAUSES of Achilles pain post DU’s WOD?
Per our resident Jump Rope “ninja”, Chris Rawlins, the following are possible factors:
- [We need to recognize that] a double under is a ballistic movement
in terms of jump rope.
- Practicing them without sufficient conditioning is going to create issues.
- In the simplest terms possible, double unders should never be done without sufficient warmup.
- If you’re doing a WOD like “Annie”, which requires 150 double unders in total, then the warmup should be a minimum of 10 minutes of singles with adequate calf and ankle stretches thrown in.
The WebMD definition of the ‘Achilles Tendon’ is that it is “a tough band of fibrous tissue that connects the calf muscles to the heel bone (calcaneus). The Achilles tendon is also called the calcaneal tendon. The gastrocnemius and soleus muscles (calf muscles) unite into one
band of tissue, which becomes the Achilles tendon at the low end of the calf.”
When I approached Coach Carlie about possible Achilles pain post DU’s WOD she simply told me that “jumping should be done on rubber mats… when doing DU’s.” So this brings the matter of adjusting to the rubber mats as opposed to doing your DU’s on the wood platforms. The rubber will produce a little more resistance or drag.
CrossFit Biomechanics published the following as well:
“Another movement inefficiency or mistake has to do with the jump itself. Jumping should be a smooth movement without any locking or jarring, and very little flexion (bending) at the knees or hips. [The] idea that jumping higher will make the double-under easier is inherently flawed. This was an epiphany to me as I watched the Games Athletes; none of them were jumping any higher than they would on single jumping. Learning the double under has less to do with the
height of the jump and more to do with rope position, speed, and cadence. Another common problem with jumping is the speed of the jumping in relationship to the exercise. Most people, when trying to learn the skill, naturally speed up there jump as they increase the speed of the rope. Athletes will get the hang of the skill much faster if they consciously focus on slowing their jump down.”
So, in conclusion we are encouraged to recognize pre-WOD conditioning, pick a proper surface to perform our DU’s, and lastly look out for flawed logic about the movement itself. Please look for more detailed post soon with input from Buddy Lee and Chris Rawlins.