• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best Bodybuilding Supplements
      • Best Supplements for Weight Loss
      • Best Creatine
      • Best BCAAs
      • Best Multivitamin for Men
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Magnesium Supplements
      • Athletic Greens AG1 Review
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Pause Reps for Gains During Injury (Athlete Journal 3)

Now that I've gotten back to strength training, I'm using pause reps to get the most out of my sessions.

Brandon Hofer

Written by Brandon Hofer Last updated on July 3, 2014

The generalized Achilles tendon rupture rehab plan that I got at the hospital recommends waiting until the four-week mark before initiating open-chain active ankle dorsiflexion. However, when I saw the doctor, he said I could start actively pulling my toes towards my shin while laying on my back, but he said I should avoid any active plantarflexion.

So for now it’s active dorsiflexion, and a passive return to neutral. When I do this one, as demonstrated below, it feels like the most intense Achilles tendon stretch I’ve ever done in my life, and I can definitely tell when I’m at my limit.

Achilles Rehab - Active Ankle Dorsi Flexion

Although ankle ROM is not recommended as this stage, I have been experimenting with slight eversion and inversion while on my back. I feel no tension in my Achilles tendon when I attempt this, and it definitely helps keep the swelling down. I do avoid movements that involve a full ankle ROM, such as toe circles.

The other exercise I’ve been using lately is a modified seated march. I ground my injured foot, lift my other foot, and activate my foot arch while shifting a little bit of weight into the injured side. This one was not prescribed by my physical therapist, but it feels like I’m accomplishing the same thing as some of the exercises that were prescribed.

For my strength training, I’ve been using a lot of pause reps so that I can use lighter weights but still get something out of my workout. For overhead kettlebell press, I took sixty percent of my one-rep-max (1RM) and pressed three full reps on each side, stopping halfway on the way up and on the way down, all from a seated position. I’ve also been using pause reps for my pull ups and pistol squats so that I can avoid any external resistance for now.

Pause reps for gains during injury

Brandon Hofer

About Brandon Hofer

After his first experience with a yoga DVD borrowed from the local library, Brandon was hooked. Combined with discovering kettlebells, he had finally found the ideal balance between strength training and yoga practice, and is more than happy to spread the good news of a consistent yoga practice to others.

Brandon is a personal trainer, yoga practitioner, kettlebell enthusiast, father, husband, and defender of the kaizen way of life and health. He lives in Beaverton, Oregon with his lovely wife Marisa, where he helps clients recover from weakness, injuries, surgeries, accidents, and chronic medical conditions by blending various styles of kettlebell training and yoga practice. You can find him at Kaizen Holistic Fitness in Beaverton or Kaizen Kettlebells.

View All Articles

Recommended Articles

screenshot2014-12-30at113049am
Varying Squat Stance for Quad Development (Athlete Journal 121)
On the Other Side of a Belt Promotion (Athlete Journal 64)
screenshot2014-12-23at22546pm
Extreme Effort Is Only Temporary (Athlete Journal 120)
jess papi
Building Confidence as a BJJ Practitioner (Athlete Journal 63)

Primary Sidebar

Latest Articles

Regan Grimes Kicks Off 2023 Mr. Olympia Prep With Grueling Back and Biceps Workout

Best Massage Guns for Runners, Back Pain, Under $100, and More (2023)

CrossFit Games Athletes, Powerlifting Champion Among Big Names to Join Gladiator TV Series Reboot 

Best Functional Trainers of 2023 for Small Spaces, With Smith Machines, and More

Latest Reviews

Pure Protein, Jacked Factory, and RXBAR protein bars on a red background

Best Protein Bars for Weight Loss, Muscle Gain, and More (2023)

Best Magnesium Supplements of 2023 for Better Sleep, Leg Cramps, and More

Best Budget Barbells of 2023 for CrossFit, Powerlifting, and More

Best Cable Machines for Home Gyms of 2023 (Wall-Mounted, Compact, Budget-Friendly)

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About