Mechanics that cause non-contact achilles tendon tears while stepping backwards include the following:
- external hip rotation
- heel moves towards midline with toes outward
- inside edge foot pressure
- flat foot (arch collapse)
- knees face opposite directions
- close to terminal knee extension is common
The opposite mechanics are protective for non-contact achilles tendon tears. Mechanics that prevent non-contact achilles tendon tears while stepping backwards include the following:
- internal hip rotation
- heel moves away from midline with toes inward
- outside edge foot pressure
- no arch collapse
- both knees face same direction
- heel off the ground with knee facing inward
- knee flexion
- pivot on the outside edge of the right foot at the 4th and 5th metatarsals
In the video above, Michael Jordan masterfully steps backwards with his right leg. Stepping backwards safely requires internal rotation of the hip and outside edge foot pressure. Many training facilities repeatedly wire athletes to external rotate the hip while applying inside edge foot pressure (for instance, during the back squat, front squat, or clean). Mechanics learned in the gym setting can contribute to non-contact injuries.
