Achilles Tendons and CrossFit: Injury Prevention Strategies with Brent Fikowski

Nov 17, 2025

Brent Fikowski, an elite CrossFit competitor with 12 years in the sport, shares invaluable insights on Achilles health and injury prevention. He discusses the prevalence of Achilles injuries, especially related to rebounding box jumps, and emphasizes the need for proper warm-up routines. Brent highlights the often-neglected importance of calf training and structured loading practices to maintain tendon resilience. Additionally, he covers effective strategies for scaling plyometrics safely and the long-term benefits of consistent loading for tendon adaptation.

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ADVICE

Do Single‑Leg Slow Heavy Calf Raises

Do single-leg, standing calf raises off a step to reach deep dorsiflexion and isolate each Achilles.
Start with ~3x15 reps per side, progress to 3x10 then 3x5 while increasing load over months.

ADVICE

Load Through Dorsiflexion, Not Tippy‑Toe

Use a step or wedge to get good dorsiflexion; control the descent and avoid bouncing.
Progress load with dumbbells, safety bar, or Smith machine as bodyweight becomes easy.

ADVICE

Include Heavy Seated Calf Work For Soleus

Add seated calf raises to target the soleus after standing raises, using heavy bilateral loading.
Aim for heavy loading over full plantarflexion range; prioritize load over maximal visible toe height.

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Chapters

00:00 Introduction to Achilles Health in CrossFit 02:17 Brent Fikowski's CrossFit Journey and Achilles Injuries 05:28 Understanding Achilles Ruptures in CrossFit 06:12 The Role of Physical Preparation in Preventing Injuries 09:13 Training Practices in CrossFit and Their Impact on Achilles Health 12:11 The Importance of Calf Training in CrossFit 15:22 Exploring Structural Development for Achilles Health 18:14 Prehab Strategies for Achilles and Calf Strengthening 21:26 Conclusion and Key Takeaways 25:50 Understanding Calf Muscle Dynamics 27:14 Effective Calf Training Strategies 29:30 The Importance of Single Leg Training 31:49 Optimizing Calf Raise Techniques 33:14 Equipment Considerations for Calf Training 36:34 Addressing Achilles Tendon Pain 42:47 The Role of Footwear in Calf Training 50:08 Preparing for Rebounding Box Jumps 57:34 The Importance of Calf Strength and Conditioning 01:03:15 Recovery and Warm-Up Strategies 01:07:50 Metabolic Health and Tendon Adaptation 01:13:05 Long-Term Tendon Health and Consistency

Takeaways

Brent Fikowski shares his experience in CrossFit and the importance of Achilles health. Achilles injuries are prevalent in CrossFit, especially during rebounding box jumps. Proper warm-up and conditioning can significantly reduce the risk of Achilles injuries. Calf training is often neglected in CrossFit, leading to potential injuries. Variability in training can help strengthen the Achilles tendon. Plyometric training should be approached with caution to prevent injuries. Structural development of muscles and tendons is crucial for injury prevention. Prehab strategies can help maintain Achilles health and prevent injuries. Loading techniques for calf raises should focus on slow, heavy movements. Metabolic health plays a significant role in tendon strength and injury recovery.

Article on this podcast: https://www.professionalfitnessathletesassociation.org/achilles-training

Brent on Instagram: https://www.instagram.com/fikowski/

Website: https://brentfikowski.com

PFAA: https://www.professionalfitnessathletesassociation.org

Notes: https://jackedathlete.com/podcast-158-achilles-tendons-and-crossfit-injury-prevention-strategies-with-brent-fikowski/