# @squashletic on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DO94epgjAL0
- **Gondola URL:** https://gondola.cc/posts/59922971-squashletic-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/ab24771834.jpg
- **Posted:** 2025-09-24T01:42:06.000+00:00
- **Account Owner:** Nicole Bunyan | Online Squash Fitness (@squashletic) — https://gondola.cc/squashletic

## Caption

Instead of endlessly massaging your calf/achilles and hoping the pain goes away, try these ⬇️

Achilles Pumps 💪🏽

This is my go-to exercise when my Achilles feels creaky from travel or too much high impact training. 

I’ll do a few reps of these, and it really helps to settle down the niggly pain and creakiness. 

HOW TO:
- grab a moderate weight (resistance is key)
- sit down on a bench or chair, stagger your stance, and place the weight on the back thigh. 
- press down with the weight as you resist the force with your ankle. You should feel a stretch in the back of the ankle. 
- make sure your foot stays straight and “level”. If you have weaknesses in that area (like post tibialis issues), you may notice your ankle wanting to cave inwards. This is part of the challenge! 

The tension you create is CRUCIAL to the effectiveness of this exercise. It should feel like quite an effort! Just 2-3 reps done at quality can help relieve some stiffness, but you can actually make this a high rep exercise and go for 15-20 “pumps” to build some endurance. 

Note- if you are experiencing acute and intense Achilles pain and this is too intense, don’t do it. As always, please speak with your doctor or physical therapist before trying this exercise to see if it’s right for you! 

PS. If you’re looking for exercises like this & routines to help you prepare and train for squash, check out the Squashletic Training Academy! 

Comment STA and I’ll send you the link for a 7 day free trial of the Squashletic Training Academy! 

#squash #squashletic #squashtraining #squashcanada #squashcoach

## Stats

- **Views:** 1,871
- **Likes:** 57
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## Tags

squash, squashtraining, squashletic, squashcoach, squashcanada

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