NK is a dedicated high school track athlete with a passion for the 400m race, an event that requires immense mental toughness, discipline in training, and a sense of pride that resonates deeply with those who love the sport. With aspirations of achieving personal records (PRs) in both the 400m and 60m events during the indoor season, NK faced an unexpected challenge when she reported acute left Achilles pain during warm-ups at a track meet. Unfortunately, this injury prevented her from competing that day.

Initial Goals and Treatment Plan

NK’s primary goals for the indoor season were ambitious: to drop her 400m time by 2-3 seconds and improve her 60m dash, where she was clocking in at 8.67 seconds. Our treatment plan focused on three key areas:

1. Pain Management and Rehabilitation: We started with techniques to reduce pain and inflammation in her Achilles, including soft tissue mobilization and gentle stretching.

2. Strengthening and Plyometrics: We incorporated moderate to high-level plyometric exercises, emphasizing gluteus medius and maximus strength. The lifts were specifically designed to a cadence that would help NK achieve her PRs and break records.

3. Force Production and Sprint Mechanics: Using Vald Force Decks, we assessed her force production, incorporating lifts to a cadence that aligned with her target race pace. This approach allowed us to identify discrepancies between her right and left legs and target specific areas for improvement. We also emphasized proper sprint mechanics to enhance her power output at the start of her races.

Progress and Breakthrough

By her third and fourth visits, NK reported no pain in her Achilles or calf. At her fifth visit, she proudly announced a new personal record in the 400m! This success was complemented by continued improvement in her power through exercises such as loaded kettlebell broad jumps, box jumps, and loaded medicine ball starts. Although she faced a minor setback in January due to foot pain from training on concrete, we adjusted her rehabilitation program to ensure she could continue progressing.

Remarkable Achievements

NK’s hard work and dedication paid off in a big way. Throughout the indoor season, she set multiple new PRs in both the 400m (from 1:04.16 to 1:00.49) and the 200m (from 27.75 seconds to 26.21 seconds). As the outdoor season began, her success continued with outstanding performances, breaking school records in the 400m (from 59.75 seconds to 58.26 seconds) and the 200m (from 27.81 seconds to 25.84 seconds).

Conclusion

NK’s track year was nothing short of phenomenal, and I am eager to see her continue to thrive in the upcoming indoor and outdoor seasons. Her journey is a testament to perseverance, discipline, and the importance of committing to physical therapy that challenges you. NK exemplifies the belief in staying strong and lifting throughout the season, paving the way for even more records and personal achievements in the future. The sky’s the limit for this remarkable athlete!