3 Exercises For Achilles Pain - Why They Help & What To Avoid
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- เผยแพร่เมื่อ 18 พ.ค. 2024
- Gentle exercises for Achilles pain are better than just resting your tendon. Sports physio Maryke Louw demonstrates three easy exercises for Achilles pain to get you going early in your rehab. She also explains why giving a painful Achilles tendon some exercise is better than doing nothing and warns against some exercises to avoid.
🌟Need more help with your injury? You’re welcome to consult one of the team at TMA online via video call for an assessment of your Achilles injury and a tailored treatment plan: www.treatmyachilles.com
📽️ Other videos you may find useful:
▶️ Achilles Pain: When and How to Use Heel Lifts: • Achilles Pain: When an...
▶️ Shoes For Calf Raises, Or Is It Better Barefoot? • Shoes For Calf Raises,...
▶️ Tips for Very Painful Achilles Tendons: • Tips for Very Painful ...
📚Chapters in this video:
00:00:00 Introduction
00:01:17 How do exercises help Achilles pain?
00:03:38 Seated calf raises
00:05:50 Double-leg calf raises
00:07:07 Isometrics
00:08:08 AVOID these exercises
00:09:15 How we can help
References:
Hanlon, S. L., et al. (2021). "Beyond the Diagnosis: Using Patient Characteristics and Domains of Tendon Health to Identify Latent Subgroups of Achilles Tendinopathy." J Orthop Sports Phys Ther 51(9): 440-448.
Backing away from eccentric exercises and just doing gentle movement and gentle calf massage has been a game changer for my 20 years of chronic pain. I thought I wasn’t doing enough but ends up I was doing too much!! TYSM for your helpful videos.
Great to hear!
Great video 👌
Brilliant!
Thanks for sharing
My pleasure!
This video is my eye opener let me avoid those stretches for 2 weeks and I'll keep focusing on the exercises 💯👍
Thanks!!
Welcome!
Thanks a lot❤❤❤❤❤❤❤❤❤❤❤❤❤
Always welcome
Excellent
Thank you so much.
OMG, You are everywhere. Was looking for this and you appeared and presented this video which of course is brilliant. All this time I was doing the wrong stretch. Thanks for correcting my fault.🆒
Glad it was helpful!
Thank you so much for sharing your insights in such a clear and useful way. I have seen quite some of ur vids and they helped me a great deal, preventing a serious flare-up of an upcoming achilles injury.
I also use a vibration plate in this process, as a kind of post-workout calf, hamstrings and tendon "massage". Are you guys aware of any scientific research on possible effects of using vibration plates for tendon injuries?
Keep up the good work 🙏🏅
Glad you're finding the content useful! I've no come across any mention of vibration plates for tendon recovery.
Thanks for your great videos. You are so professional and your tips are beneficial... i reall need to know the difference between bursitis and bone spur because i had a surgery on my left tendon achilles and because of overloading my weight on stairs and sometimes kind of jumping despite using english canes i yesterday felt pain and noticed like haglund's syndrome just small like in the beginningi guess...i ve seen your video explaining how could shoes with heels could help or buying a sole but what shoes do you recommend to use for walking both at home and outside and thank you very much.
I explain what bursitis is in this video: th-cam.com/video/B1LMKwEZ5mo/w-d-xo.html
And I explain haglund's here: th-cam.com/video/Q5ay6kc2x2g/w-d-xo.html
So if you watch those videos they should tell you the difference. As for shoes - any shoe that has a bit of a heel (like a running shoe) and that feels comfortable usually works - there is no specific brand etc. we recommend.
@TreatMyAchilles thank you very much for your reply and all the best May Allah protect you
Thanks for the great videos.
I have a very painful right achilles tendon, although I think its on the right side of my right tendon. I have had this for almost a year now, I am a basketball player. Yesterday the pain was so bad that it actually affected me during the game. I was also doing the calf stretch you listed to avoid.
I don't know where to start to fix my issue so that I can get back to playing basketball pain free. Any ideas? Thanks! Michael :)
Hi Michael, you may find the following videos useful:
This one explains why the Achilles gets injured: th-cam.com/video/cNOxd3w37K0/w-d-xo.html
And in this one I discuss all the treatment options and what works best for what type of situation: th-cam.com/video/H1nfgU1amvg/w-d-xo.html
If you want help with your rehab and getting back to your normal activities, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/treatment-packages
Yes thankyou 💓 may you please do bursitis next please and thank you
Here's our heel bursitis video: th-cam.com/video/B1LMKwEZ5mo/w-d-xo.html
Very informative thank you. Do the instructions in this video or any other of your videos apply to Achilles parentendon pain or are they appropriate for only tendinopathy? Where can I find out about treatment for paratendonitis? Nervous about aggravating my condition further
We don't yet have a video about paratenon pain but the main difference is that you really want to make sure your pain during and in 24 hours after doing exercises does not increase by more than about 1/10 (so discomfort not pain is OK)
Hello and thank you for this great video and exercises.
I am suffering from both Achilles and anterior tibial tendinitis for years now. I was active but in the past few years my tendinitis are preventing from doing any physical activities. I was put on steroids injections that are not effective anymore.
I am wondering if you have any suggestions or advice for me.
Thanks again for everything you’ve done here for us
Fatou
Hi Fatou - here are some thoughts:
1. It would be better if you stop having the steroid injections - yes, they can decrease the pain but they are actually not good for your tendons in the long run.
2. In cases like yours it is usually a combination of figuring out what daily activities flare it up and adapting those
3. Plus starting a super gentle rehab plan that is very slowly increased over months that help it - if the exercises are too aggressive they usually just flare it up.
4. I obviously don't know your circumstances but if you have entered peri-menopause or menopause, then that may also impact your tendons and be part of what is making them flare up.
Hope this gives your some ideas - if you wanted help with figuring this out and getting back to your active life, this is something our team can help with via video call consultation. You can read more about it here: www.treatmyachilles.com
Thank you for the advice. I will schedule a consultation as my foot condition is more complex than what I can explain here. @@TreatMyAchilles
Ive been sitting on a deep squatting position for a very long. It might have aggravated my achilles tendon by being stretched in that position.
The more i watch her videos,the more i want to buy their online help
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Seated and standing calf raises work different muscles and tendons. Which one is more beneficial for IAT?
At this intensity, you will not really get much strength gains from these exercises (and that's not why you do them) so it really doesn't matter. The aim of these exercises are purely for pain relief, so choose the one that works best for that.
As for after this, when building strength - what type of calf raise you choose will vary depending on your case and often a mix of them are used. In my experience, straight leg calf raises are usually better tolerated (especially in early rehab) and you can recover fully by just doing them. However, sometimes you do need to add bent-knee ones in as well.
It is actually not a case that they 100% work different muscles and tendons - they simply work specific ones harder but you use your full calf complex for both types. So, even if you do only a straight-leg calf raise, your soleus still works but not as hard as when you do it with a bent knee.
When is it OK to run? Can I run if I don't experience pain? for example, I can run 1 mile right now. I couldn't do that 3 months ago, I've been doing all the exercises, going to PT, and walk/running 1 mile, now it doesn't hurt. Wondering if I could go to 1.2 miles...
thank you for your videos :)
The rule with rehab and exercise is usually that it is OK to do as long as:
1. It only causes a slight discomfort while doing it, AND
2. It does not cause an increase in your pain and stiffness that lasts for more than 24 hours
So, as long as your current running does not influence your symptoms, it might be OK to do - but check with your physio. And make sure you give it plenty of recovery days after a run. You can find more advice here: th-cam.com/video/979YRkBKm6o/w-d-xo.html
This is great information for the rehab part, but what about the remaining 23 hours of my day? Have to walk and go on train, buses, airplanes for my job and of course walking to and from these places is painful. Ugh!! Seems like a viscous pain cycle never ending!!
It can really help to change to a shoe with a small heel on it or place heel lifting inserts into your shoes to take the strain off your Achilles while you walk. This video explains about it: th-cam.com/video/crzrN0KseWg/w-d-xo.html
Maybe you can also benefit from this video where I summarize the best treatment options: th-cam.com/video/H1nfgU1amvg/w-d-xo.html
If you wanted help figuring it out, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/treatment-packages
Not sure mine is an achiles issue….my heel is very sore on the sides to the touch and pain when walking..cannot find specific videos
on this part of the heel….so not sure how to treat it…..must go have it checked out…bummer. any thoughts would be appreciated
If it is sore on both sides when you squeeze the heel bone, it might be something to do with your heel bone. But if it is just one side of the heel, then it might be one of the other tendons that run there. Get it checked so you can get it sorted.
This is also something our team can assess and help you with via video call even though it might not be the Achilles, so check out the website if you would like to know more about it: www.treatmyachilles.com/
@@TreatMyAchilles thank you
I'd love it if you could give a warmup for the achilles before running, which would make it less vulnerable for more pain.
Thank you, that's a good suggestion. I've added it to the to-do list.
does this apply for achilles tendinopathy as well?
Yes, it does. Achilles tendonitis and Achilles tendinopathy are the same for all practical purposes.
Should someone do this if they have imsertional tendonitis and a little bit of heel pain or should we wait until heel.pain is gone ? Thanks
This is usually OK to start under those circumstances - I explain it in the beginning of the video. But if you're not sure, check with your physio - they will be able to advise on what is best for your case.
How soon should I start strengthening exercises after straining both of my Achilles recently during a hilly 5km park run effort. It’s been a week since I hurt them, after trying a few runs but still soreness I’ve had a full 5 days with no running? Thanks
You can usually start with very gentle exercises at this point (small number of double leg heel raises just to floor level) and then progress it depending on how your tendon reacts.
If you wanted more tailored rehab advice and help with getting back to your normal activities, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/treatment-packages
Thank you. How often would you do these exercises? Everyday or not ?
your left leg looked a bit wobbly on the calf raises!
Yip - it can be quite useful to film yourself doing exercises - I often find when I watch things back that what I thought was perfect execution turns out to be a bit wobbly. Mind-body connection not always in top form!