👉 In the video I mention heel lift shoe inserts to help your Achilles pain to calm down. Here are some examples on Amazon: - Makryn adjustable: geni.us/lA7G - XINIFOOT: geni.us/QiGjBE - Ailaka gel: geni.us/pZUEZ Remember to use them in both shoes! If you buy anything via these links, we may get a small commission at no extra cost to you.
Hi Occasionally my Achilles tendon flares up and I get pain after playing racket sports, do you recommend adding heel raise inserts into my sports shoes when playing racket sports?
The Stress and anxiety section was a real eye opener for me. I knew about cortisol but didn’t know that the brain can’t tell the difference between emotional stress and physical stress! Very informative and helpful, thanks so much.
Thank you, im so glad I found your channel. Im 61 yrs old and this is my 3rd injury. Hopefully your videos will help me me 😢 i do not want surgery. Thats what the dr. Wants. I just had a hip replacement on my opposite leg. Thank you.
I'm a 30 something year old active male. Have had Achilles tendonitis for over 3 years. I've now learnt to live with it. It is painful and at times very painful but after about 2km in a run, the pain subsides. I once stopped running entirely for about 2 months (felt like a year) and it didn't solve my problem so I slowly started running again and then racing. I still suffer (mornings are the worst) but it's better than not running.
I did this. Managed the pain for years and ran some good races. Recently started doing speed work for a marathon on attempt and it flared up massively. Haven't run for 1.5 years but can now walk around pain free and I can get away with gentle run/walking. Got an appointment with these guys on Monday so hopefully I'll get rid of the remaining issues and make a full/pain free return soon!
My Achilles went into pain two weeks after a minor calf muscle tear. I have gotten better through strength training using 8kg backpack. Doing squats and staying in deep squat. Then lifting to tip toe in deep squat. The heel and arch support helps also. Basically better shoe fit. Deep massage with thumbs pressing opposite and all way both sides of calf. Remember the tension of the Achilles often is from the calf. Have a look at the physiology of the tendon. It travels up the sides of the calf. Don’t return to running! Just walk. If it feels better walk further. DONT RUN! Also don’t do pavements or hard surfaces! Walk the grass ovals or dirt trails. Get shoes with gel heel. When you finally can walk a half marathon without pain, then you are ready to run. Do it with very little stride on grass oval. I wouldn’t bother with strapping, but possibly ankle elastic. Also be sure to use a heat rub when you start walking or running. Massage it in for 5 minutes. DONT take anti inflammatory medication, but if need use the topical. I think pain killers or topical anti inflammatory can be beneficial before a walk or run. But in case of Achilles I wouldn’t. Because if it still hurts. Don’t push it. As for ice or cold. I feel it is better to use a bucket with some ice water. Put foot in and calf for maximum 5 minutes. Then have another bucket with warm water and swap. I would suggest doing both legs. You see it helps circulation. Nutrition I believe in high protein. Probiotics and protein powder drink with berries bananas and peanut after strength training . Also eggs on toast. You will get there. I don’t believe so much in stretching it. Massage is safer and more to the spot. It is also beneficial to add 8 kg to 10kg to a backpack for walking on grass. But with heel inserts. But only after you have a half marathon walk without pain. DONT RUN with weight pack! Don’t run down hill. Avoid hill climbs. Finally, try walking like a ballerina! It really strengthen the Achilles!!
Thank you very much. This is one of the best and most thorough videos I’ve ever seen on TH-cam! ( and I watch a lot!). Looking forward to getting my Achilles rehabbed. Going to start today.
Maryke's videos are much more comprehensive than any others and she's much more knowledgeable than the PT and Podiatrist that I've been seeing. I'm going to stop going to them and will see an accupuncturist and look into electroshockwave therapy and PRP. Thanks Maryke - I wish that I could see you for PT!
Thank you so much for these uploads. I've been suffering for months now, both legs, pain gets worse as the day goes on. I struggle to walk in the evening. Just starting my "journey", i have a doctor's appointment scheduled, hopefully he has a root cause and solution.
@@TreatMyAchilles thank you for the reply. My tendon deterioration is due to an antibiotic I was prescribed, both Achilles and I also have tennis and golfers elbow on my right arm due to them. Followed your advice and I have started my recovery work now. Hot and cold compresses, massage and calf raises with no stretching is my starting point. My morning routine now takes at least an hour but that is ok, my mobility is important as I need it to walk the dog and keep him happy. I broke my neck and back, along with a good few other bones a few years ago, and due to being an ex-addict I cannot take any pain medication, this has been a blessing in disguise as I now seek long term solutions and root causes not a magic pill that will solve all of my issues. Thank you so much for showing me this path. The massage is by far the most painful part of the process and my right leg feels completely different to the left, it feels like the tendon has split but it would require an MRI to get a 100% correct diagnosis. I know the rehabilitation will be a long journey but I've never shirked a challenge.
Thank you. Marathon runner here who has a good weight and likes to lift weights. Surgery for Haglunds 10/2022. Was non weight bearing for 6 weeks and another 4 weeks in a boot. Never fully recovered. Low level pain that got worse. Tore the meniscus on my opposite knee with a fall while on crutches. After trying to rehab for this too I had to have the knee cleaned up. Immediate relief with the knee after surgery. Worked with PT as prescribed for both conditions. Tried dry needling. After not making reasonable progress went back to doctor and xray (7/2023) determined I had a reaction, periosteal, and had another bone spur. Surgery 9/6/2023, did not need Achilles detached to remove spur this time. Had PRP and debulking of the tendon when additional spur was removed. Was 3 weeks non weight bearing and then several days in a boot. Again, plateau with PT and insertional tendonitis. Tried dry needling. Doctor wanted to discuss laser therapy after the New Year. Bypassing laser, waiting till mid 1/2024 felt like another month of lingering. Trying shockwave currently and I've noticed less pain and the heat on the tendon has decreased. I have 4 more sessions of shock therapy and will re-evaluate with PT. What I learned from this video is HRT may be something I ask about if I can't break the plateau. I'm 56 and still in the perimenopause stage. I truly appreciate the stress and anxiety explanations too. I've had a couple deaths in the last 6 months and when I would talk to the PT & doctor about how the Achilles is feeling it was literally bringing me to tears. I feel like there are some other options available, if needed, to promote healing. Thanks again
I have been a runner nearly all my life, and at a fairly high level. I have had Achilles issues off and on for years. I have tried everything. Nothing works except.......PRP injection and complete immobilization after the inject by wearing a boot for at least 6-8 weeks. This is the only thing that solved the issue. Now I make certain I stay away from running shoes with less than 10mm drop and do a lot of foam rolling and self massage.
Have never had this issue but the day I changed my running shoes from Hoka speedgoat4 to nike vapour fly, I got the injury, its been 5:weeks of inactivity. Sucks
@@davidndirangu3454 you may want to try a shoe with a drop of no less than 10 MMS until this subsides. Although it has been my experience that Achilles issues only resolve with no running.
I'm 58 very active person now one year and nine months from this pain I feel comfortable when I walk with boots I'm ex military and the only thing I know I stops do M.Arts but I do tai chi every day about 40 minutes a day 20 morning and 20 evening thank you so much for your time and advice
Thank you so mouch for really complete overview for the Achilles tenodnitis do's and don'ts. I havent receive proepr help from insurance treatmens so far. But I will look also your other videos! Thank you so much, I am feeling realy miserable with tis condition.
Thank you for sharing. Acupuncture can be useful to relieve pain. It is one of those treatments that don't have strong evidence to back it up but in practice I have found it works really well for some people but not for others. Definitely worth a try if your pain is not responding to other treatments.
Did I have a botched Tenex procedure? My surgery was on November 22, 2023. I did the prescribed stretching after the procedure and wore a boot for 2 weeks. I have been going to PT 2x per week since January, doing the exercises on my own and I am not healing. I still have significant pain in my foot. I have a large bump on the back of my heel. And I also have pain in my upper thigh and hip. I am doing steps one at a time. I have cut back on walking because it is painful during and the next day. I have been running for almost 30 years but have not run since the end of July 2023. The doctor who did the procedure saw me for 3 follow up visits. At the last visit on 2/14/24, she told me I was an outlier in that the Tenex procedure did not work for me. she gave me a prescription for an additional 6 weeks of PT and told to call them if I needed anything. I feel like she was writing me off. I am in Philadelphia, PA and would like to go to another doctor. Can you advise or recommend anything?
If you also have pain higher up in your leg, it might be that you have more than one thing going on and that can be part of the reason why the Tenex wasn't that effective. If you wanted help with figuring it out and getting back to your normal activities, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/treatment-packages
Got achilles tendinitis tear today. I am in cast for 3 weeks , what was prescribed by the doc, Hoping 3 weeks fly by and another 2 weeks of physio. Wow last near receivered from laternal fracture, Now this, God save me
I am a triathlete, had a high tendon injury, rehab and recovered, it took me about months. But I never had the feeling that I could push on the runs training intervals or long distances reducing my performance. Finally, got impatient start pushing again to my previous level and here I'm now with a reinjured Achilles tendon 😢
Ugh, how frustrating - sounds like your final rehab likely need to have included more high intensity strength or plyo work. 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
I have some inflammation and tenderness for 5 weeks- I was told I needed to rest and monitor pain while exercising. So far quick heat sits bath covering ankle - mild usage of coolness and swimming ( freestyle- breast stroke causes discomfort) help. Question- can I ride a bike, carefully? Are there any foot positions to be wary of while pedaling? I have found walking downhill less painful than walking uphill. Thank you for your information. I started today to do the suggesting strengthening exercises. My doc made none of these suggestions
In some cases, an injured Achilles tendon that is very sensitive to being stretched might not like cycling, so start off with a short, easy session at low resistance, and check how your tendon responds in the next 24 hours. If everything is fine, you can gradually increase your sessions. Make sure that your saddle isn’t too low; the lower your saddle, the more your tendon will have to stretch as you bring your foot around. If you wear cycling shoes, check that the one on the injured side doesn’t press into the injured part of your tendon.
I been struggling with this for a while. Though, I must ask, how much does weight take a part in tendinopathy? I don't know, or perhaps I don't remember if you mentioned anything about weight being a reason that could prevent progress for our achilles in any of your videos. I am curious what your take would be on this issue.
There is evidence that being overweight can contribute to getting tendinopathies - it has to do with how being overweight affects your general health. In our experience, being a bit overweight isn't that much of an issue - it is more when you are in the obese category that it might start to affect your recovery.
At the outset, thanks so much for the comprehensive analysis of treatment options for Achilles Tendonitis (AT) . I have a couple of questions 1. Is there a video that explains diagnosis for AT? 2. Are small fiber neuropathy (SFN) and AT related? 3. People (seniors in particular) who are not into sports and didn't have any injuries as such develop AT in both legs?
Here's the video about diagnosis: th-cam.com/video/cNOxd3w37K0/w-d-xo.html I think I also touch onto the subject of getting Achilles injuries without doing sport in that video - it is often related to other heal issues or even medication. But I am not familiar with SFN, so I don't know if that can impact it.
I have never heard about stress affecting Achilles tendon. I first experienced in my first year teaching. I was very stressed and overwhelmed. I wonder if that is the reason. I only taught for a year two years ago, and I still experience the pain.
Thanks for a great video! I got achilles tendinitis after doing an 85km trail run mid October for charity and after 2 months it's still a bit painful. Was thinking of getting a boot for it, but after watching this video have reconsidered it. I tried a light 5km run a few days ago but don't think I am ready to get back to running yet. Will swim for a month and then maybe cycle for a month after that, hopefully will be able to get back to running end of Feb. Getting a bit worried as Comrades Ultra Marathon is beginning of June and I still need a few months of training and then rest.
I started getting PT last November. Had a 50k race the week after and got 9th. Rested for about 1 week or 2 because I had my first 50 miler in jan2024. Then I thought I was good ,found out I got accepted into leadville100 so I began building elevation gain and miles. Now I have a big flare up and currently resting.
this is very helpful. I realised my left achilles pain always triggers during inclined walks and climbing stairs. it’s specially painful in the morning and can’t walk properly when applying pressure in the heel. But the weird thing was I don’t feel any pain at rest or applying pressure like massage. so when i went to the doctor and press the area there’s no pain at all. it made me feel like Im faking it or something😅. Elevated running/walking shoes with ankle support helps me walk by a lot during the 1st month I acquired it.
I notice not running helps heal the tendons. Also, wearing Birkenstock shoes help ease the pain so I can walk easily. I’m doing a half marathon this weekend and am a bit scared but am going to go for it, but watching your video is comforting.
I have had occasional (infrequent) achilles pain off and on for years... never made the connection that it usually showed up when activity change was specifically paired with higher stress / anxiety levels. Currently experiencing the tendon pain after my dog had a stressful week and a couple of walks with more than usual pulling (and some lunging at a cat) - stressful and a change in my exercise routine.
Your videos are always the very best. I'm trying to figure out what is best to do and to avoid when I have tarsal tunnel syndrome, AND then developed Achilles tendinitis from overstretching 🤦🏼♀️😥
So, the main thing is to avoid going into positions of stretch for a while e.g. only do heel raises to floor level and make sure you wear shoes etc. that help support your foot and avoid over-pronation. If you wanted more specific 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
My MRI shows tears in three different areas. NO rupture, just tears, but I want to avoid a rupture. My pain goes from mild, to severe, it wakes me up from a dead sleep. Any links to more advice I can learn from? My doctor is recommending stem cell therapy plus laser therapy. I just watched your video about stem cell. Sigh!
We have quite a few videos about partial tears in this playlist: th-cam.com/play/PL1sDnegMCeASVkEkkQVimA2OsHdPJzAuy.html But PRP in addition to rehab may also be useful - it doesn't work for everyone but some of our patients have had good results: th-cam.com/video/9d7S5KQ698o/w-d-xo.html
Very informative video. I just strained my Achilles walking up a hill several times in one day. I had plantar fasciitis and Hallux Rigidus for about five months but finally found the right shoes and insoles and had no pain for two months. So, I can’t do the heel raises because of my Hallux Rigidus, What other exercises would you suggest? Thank you for all your expert advice.
Two things that could work is doing isometrics or using an exercise band - this video is about metatarsalgia but I explain these exercise options in there th-cam.com/video/NWB6dIjq3D8/w-d-xo.html
I have Achilles tendinitis right now. Very painful. Im in a removable walking boot. Going to physical therapy. The exercises she showed me to do dont seem relevant to the condition. Every video i have watched dosent show the exercises the physical therapist showed me to do. One is to stand facing the wall, with my hands against the wall, tuck my toes under and pulse 10x. The other is to keep my toes and heel on the floor and rotate my arch right and left 10x. I am to do that 2x a day. Each time i do the repetition 1x. She said using a towel and pulling on the foot to stretch it wont help. She said contrast baths dont help. She also said theres no scientific proof using ice or heat helps! Seriously? Icing it helps so much! Definitely not going back to that physical therapy office. Thank you for your video.
You haven’t mentioned acoustic wave therapy. Was wondering what your opinion is of that. I had it done six months ago it relieves pain for several months until I resumed all normal activities such as country line dancing and Started running my errands again as my normal routine. I now just started my second round of acoustic therapy. I’ve been going through a lot of different treatments over the last 23 months. PT just inflamed it more. But I agree with you about wearing heels. My doctor told me not to wear them and I think that’s part of the problem it’s not feeling better.
The acoustic wave therapy can sometimes help reduce pain, but like you found, it doesn't actually strengthen the tendon. So, as soon as you then ask the tendon to work, it flares up because it's not built the strength it needs and lost through the injury. So, you can use the therapy to reduce pain but then you have to carefully strengthen the tendon. If the physiotherapy caused your tendon to be more inflamed, then the exercises they gave you we're right for you. There are so many different ways in which to strengthen the tendon and what works for one person can often make the next feel much worse - your exercises should never cause you pain and if they do, they have to be adjusted and changed. I discuss rehab exercises in this video: th-cam.com/video/Dp8gzq9zoy4/w-d-xo.html But if you ever wanted help with your rehab, this is something our team of physios can assess and provide rehab for via video call. You can find out more about how the video consultations work here: www.treatmyachilles.com
I've had achilles tendonitis for exactly 12 months now. At the beginning I had pain even to talk for 30 seconds but I've been using your youtube videos for rehab and it has benefited quite alot. I've tried shockwave therapy 6 times + HILT as well. I can do 15kg weighted eccentric heel drops (15 reps) + double leg skips (40 reps) + 1 injured leg skips (15 reps) without much problem. Short distance walking ain't a problem but I do feel the niggle when I walk over 3km. I haven't had the courage to run worrying about flare ups. What are some other ways to build up from here? Thanks.
Your tendon does sound robust enough to run - it can be useful to keep the distance steady at what you can currently walk (3km) and then just add in a few (about 5) intervals of 30sec jog, 1min walk into the middle of the walk. And very slowly build from there. But this advice may not be right for you because I obviously don't know all the details around your situation etc. If you wanted more specific help, this is something our team can help with via video call - you can read more about how this works here: www.treatmyachilles.com
I had a lung issue and an antibiotic was prescribed called Levofloxacin which had a side affect which caused my achiles tendon to become very sore when I walked, etc.. It has now been a couple of months and it has not improved. If anything it has gotten worse. I had it x-rayed and a PT has looked at it. It is not broken and is very flexible. However,I can not put much weight on it or flex it either way without sigificant pain. I may be my own worst enemy in that I am trying to stretch and strengthen it to much to quickly. Help.
You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Thank you, very useful indeed and have been making some of these mistakes with the healing, what about compression socks to walk/run in any benefit or also could make it worse?
It doesn't really provide any benefit. There's no strong contra-indication for it but it depends on how sensitive your injury is to compression - sometimes low level compression sustained for a longish period can also irritate the tendon.
This has been such a great video to watch! I've tried acupunture, ultrasound, shock wave therapy nothing has had a long term benefit. So the doctors said I could have steroid injection and I immediately refused. I want to get to the bottom of it not mask my pain even further. What I got from your video is keep at it with rehab and ill see positive changes! I have periods of no pain/stiffness at all and them BHAM its back! Which causes me so much anxiety..Thank you for this amazing vid you know exactly what your talking about! I've suffered with this on and off for more than 15 years! And I still don't know what triggered it in the first place😢 my ones in the mid zone. Im doing the heel drops on stairs as well as the sitting down raises. Anything I could possiblly change/add to my diet?
I'm very surprised the ultrasound is seen as useless. I have had tendonopathy for many years and find the novasonic ultrasound is the only thing that will give me some form of relief if I'm having a flare up. Having said that, I do find risers helpful in taking the pressure off. When my ankles are too painful to stand on, I have found using a recumbant bike and wearing compression socks a good way to maintain movement and encourage circulation flow in the ankles and calve muscles without causing pain. An interesting video though. Thank you :)
@@petemayes1940 You are correct. Unfortunately I was responding though my mobile and predictive text obviously didn't approve of the word intrasonic. I've had worse text bloopers!
I’m getting tendinosis all over my body. Fit 40 year-old on top of all my supplements and diet. Is there anything to check to see what could be causing this systemic tendon issue?
First, are you simply overdoing training? If that is not the case then, some of these might apply: I'm always weary of supplements because they can contain things that are not listed on the label. So, make sure it is not that and that you've not accidently taking too much of something. But also, are you taking any medication or have you taken medication recently? Some meds also affect tendons. Then finally, if you're female and you're in a certain age bracket, peri-menopause and menopause can do that. These are some of the more obvious things I can think of.
Thank you for so much to consider. What is the best collagen supplement to take? There are so many on the market. Some are cow-based and others from krill. Is there a benefit for one over the other
We're not experts on supplements, so can't say what type is best - it is worth watching our video on supplements to see what they did in the research studies: th-cam.com/video/HMpcNOUhS14/w-d-xo.html These are examples of the types of supplements they used in the studies: Gelatine: geni.us/TPD0O and Hydrolysed collagen: geni.us/hFfp
Thank you for your video you have given me hope, I was kind of lost. Male in my 30s six moths with this, what about the bike ? I’ve been felling quite pain, after doing it, should I avoid it ?
Cycling can sometimes irritate the tendon because it takes the foot into dorsiflexion (so stretches it gently) - 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 swelling that lasts for more than 24 hours
One more question: I have a three story house with a basement also. I work from home on my third floor and have to run up and down stairs to let dogs outside, etc. and even have further trips down to the basement to my other work area. Are all these stairs a bad thing for Achilles tendinitis healing?
Stairs can aggravate the Achilles when it is injured so it may be best if you can adjust your situation for a while so you don't have to do as many stairs.
You can usually start with easy rehab exercises after a few days but of course every case is different - very light things like I demo in this video: th-cam.com/video/2str9FtRTKc/w-d-xo.html
Been wearing a pneumatic boot for 6.5 weeks with 3 steriod injections. D/C from the boot yesterday for a trial week in a tennis shoe with shoe orthotics. This condition is horrible.
Many thanks 🙏 I’m at my second week😅 my physio actually gave me shockwaves in the first week and it felt like hell afterwards. He wants me to go there next week as well to do it again, but I’m not so sure after watching this video🤔
I had 3 sessions of shock wave therapy then 2 weeks off and then another 3 sessions . The first few sessions had to be done at lower intensity because my heels were so sore and sensitive but over time I could take more repetitions and higher intensity as my pain got less. One ankle almost completely cured the other a lot less painful ..but I was told that its really important to do the strengthening exercises alongside. Back to walking about 1.5 miles now whereas before treatment I was in constant pain and struggling to walk 100m
@@julieandrews7558 thx and nice to hear you got better👍😊 I actually think my problem is due to Gaut 🥲 don’t know which is worse 😅 I had in my big toe like 5 times and now the heel got it. Take care and all the best
Can i asked a question I think i have pull my tendon by dancing constantly i don't know if that is what caused it. But at first i thought id pulled my calf muscle. My friends said to stop dancing until it heals I have not gone to the GP with it What do you suggest i do Stop heavy dancing or No dancing i am taling Zumba dancing for 15 mins
I can't provide safe advice without assessing you because I don't know how serious your injury is. It is best you get it assessed by a healthcare professional. 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
I have calf strain in boths legs and Achilles tendinitis in both, heels that hurt even to wear a tennis shoe. But the calfs really hurt and at days even worse that the tendinitis itself. And that gets me out of walking at home sometimes because of the pain... i even ripped a muscle in my calf because of that strain in the left calf...without noticing.. How to make it go away?
You may benefit from massage combined with rehab exercises to help strengthen your calves and tendons. A physiotherapist will be able to assess it for you and prescribe the best treatment.
This is amazing I was just looking for this now I am very overweight (obese, and high belly fat) high stress and anxiety (many bereavements ) and have Achilles tendonitis for last 6 weeks. I think it's insertional I used a massage ball gu,n which helped with the pain So anything to help with that is big
We don't advise anyone to use those peptides since they have not yet been shown safe for humans to use and the research people quote to show their usefulness is from animal studies. And even in the animal studies, there isn't enough research to show they are safe. You will also find that the people promoting these peptides usually also promote other substances like SARMS which has been shown to be toxic to humans. I don't see the point in taking a substance that may or may not shorten your rehab by a month if it then messes up your kidneys or liver or something else.
I tore my Gastroc on my less affected side and have so much less pain in my Achilles. My worse side is still so severe and my PT suggested that i get an MRI to check for abnormalities as it wasn't responding to PT. One Ortho doc recommended injections. Another recommended the strayer procedure for Achilles lengthening, which is essentially what i did to my other leg. What are your thoughts on that surgery?
As soon as you lengthen the Achilles it loses some of its elastic recoil properties and you lose some of your ability to properly jump and run and push off, so I would stay away from that. Tearing the calf is very different from this because it affects the calf muscle tissue, not the tendon. I can't tell from your message if you tore your calf before or while you have had Achilles pain - if it is while then consider the fact that you will likely have used that side less while the calf was recovering and that that may actually have been what reduced your pain on that side. If you tore the calf before your Achilles got injured (long time ago) then I don't think it is related - it is quite common for one side to be more painful than the other side because we tend to favor one leg over the other when we move and exercise. If you do opt for surgery then I would rather go for Tenex procedure or something like that but tendon lengthening is old school and not something recommended by current research.
The surgeon actually tears the medial gastroc then reattaches it, as a way to ease the tension on the Achilles, as a way to "lengthen" it. Does that seem like a better option?
Does the leg press machine at the gym make Achilles tendonitis worse? I've still been able to push quite heavy on this particular exercise but im not sure if it's a good thing to do with an Achilles injury...
You will have to test and observe how your injury reacts in the 24 hours after. It might cause trouble for insertional Achilles injuries or if you push too much with the front of your foot. 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 swelling that lasts for more than 24 hours
I have had insertional achilles tendonopathy for 12 months and tried PT, heel lifts, orthotics, PRP injection almost everything you mention. My Orthopedic dr wants to do an Isolated Gastrocnemius Recession- what is your opinion on this procedure?
That is something they sometimes do for plantar fasciitis, never for Achilles tendonitis. The types of surgery that I would consider if it was my own Achilles would be minimal invasive debridement (where they just scrape it) of the tendon or Tenex type treatment. You need to perhaps get a second opinion from a different doctor.
I have a knot inside my Achilles on right side of right ankle. I keep wondering if that’s why I can’t walk with my right foot normally. I have been to two physical therapy appointments and received a few exercises, but they just produce more pain because I have plantar fasciitis with Achilles tendinitis. And it seems impossible to deal with altogether. I can’t find any shoes that feel good. The plantar fasciitis had gotten much better but then when I started doing the PT exercises and trying to find shoes and insoles that would work it just got worse again. I am most worried about this Achilles tendinitis because that’s new for me. I am not a runner. I am not an athlete…..makes no sense. I cannot wear custom orthotics or anything that pushes into my arches at all. I found that out in the late 90s when I had plantar fasciitis then. The only thing that helped was an outdoor spa with a geyser jet that released the muscles in my calves. But I don’t have access to that anymore. The more I push on the knot the more it hurts. I cannot bend my foot back, and I have never been flexible. Any input appreciated.
It is normal to have a lump in your Achilles when you have tendonitis - I explain why this happens in this video: th-cam.com/video/nAUrK0lRC6A/w-d-xo.html It sounds as if the exercises you were given for your Achilles may just have been a bit too intense for your foot. They should likely just be introduced at a much lower level. If you want 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
I have gotten my Achilles tendon last year and I was treated but anytime I apply pressure on it like shooting ball with power then I fell the pains for some time then it goes away again please any advice for me thanks
It may be that you actually have posterior ankle impingement - it can cause pain in the same area but it is the ankle joint rather than the tendon that is injured - this video explains more about it th-cam.com/video/B6xADphGRP4/w-d-xo.html
Maryke , love your videos been helping me alot in my recovery. But the other day i think i did too much in my strengthening, exercises and now my whole leg is tight with a lot of pain and inflammation Highup in my Achilles right under my calf is that normal? Should I be doing something different in my recovery?
It sounds as if you may have overworked them so you will have to take it easy and allow your calves to recover - gentle massage may also help. Once they have calmed down, ease into your rehab again. But it sounds as if you need to take it much easier than before. Also, remember that I've not assessed you so this advice may not be right for you, but you can find out more about handling flare-ups in this video: th-cam.com/video/9Pps6aQd2X8/w-d-xo.html If you wanted more specific 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/
PLEASE NOTICE 🥶,,,,,I don't have pain in Achilles. But I feel irritating clicking sensations while doing physical activities.(it's been 3 weeks) And feel strong popping painly sensation while bending Achilles tendon.(did X ray- there was no rupture) I feel very risky to back in sports due to these. What can I do??
Hello. I ruptured my Achilles in Vietnam back on September the 7th but was unaware until 1.5 months later. I’ve returned to AmericaI and had surgery on Oct. 31st, and my doctor told me November 9th everything was great, I was ahead of schedule, placed in a boot, fully weight bearing, and can start rehab. My only issue is I’m out of state in regards to insurance, so as of now I cannot do rehab. He also told me I could swim after one week and dorsiflexion was allowed. For rehab, he said 2 days a week, for 6 weeks. Any recommendations or insight? I’m unsure if I’ll be able to rehabilitate at a facility before returning to Vietnam December 1st because of insurance limitations. Thank you!!!
It is difficult to know what is exactly right for you without knowing the full extent of your situation but this video about rehab post surgery may be useful: th-cam.com/video/uF8d36TDacw/w-d-xo.html
Thanks so much for all this videos. I have watched several of these since I am facing this issue and I play tennis. How likely is it to tear up? The pain is there but after training and when standing up from a resting position. Can the tendon tear up? I have inserted achilles tendinitis. Thank you. 25:43
It is usually best to first make sure that you restore your tendon's full strength before playing sports with fast and strong movements like Tennis. Your physiotherapist will be able to advise you on whether your tendon is ready to play tennis or not.
I have insertional achilles tendonitis and it is just the worst pain I cannot walk right haven't been able to walk right for a while now and nothing seems to work I don't know what to do about it put my quality of life is not where it needs to be
Hi there, You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Hi, I saw a similar comment about the tendon with a dull ache in plantar flexion which I do get (especially at the very top of the movement). Also I get pain when planting the foot with the heel in front of the knee. However, I’ve been being treated with tendinopathy for the past 6 months. Is this more of a posterior impingement issue? If so do you offer treatment for this?
Yes, this sounds like it is likely got an element of posterior impingement in the joint - you can have both conditions at the same time but it may also be just that on its own. Yes, we do offer treatment for that. The best physios on our team to help with that are Kevin and Steph. You can find more info about the video consultations on our website: www.treatmyachilles.com/
Hi Maryke, What is your opinion on EPTE (electrolisis percutanea terapeutica) therapy combined with heavy slow resistance protocol? Would that be effective? Regards, Karolina
@@TreatMyAchilles No, it's a low intensity galvanic current applied to the tissue to induce a controlled inflammation. It's supposed to restart the healing process in the tendon.
Yes, our team treat the whole person, not just the heel. The best physios on the team to consult about a combo of insertional AT and patellar tendonitis are Barry, Kevin and Jack. You can read more about the physios here www.treatmyachilles.com/about-us and the online treatment process and book an appointment here: www.treatmyachilles.com/treatment-packages
![Achilles Tendonitis & Back of Heel Pain [BEST Home Treatments 2024!]](/img/n.gif)
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Thanks for this
Hi
Occasionally my Achilles tendon flares up and I get pain after playing racket sports, do you recommend adding heel raise inserts into my sports shoes when playing racket sports?
I use lifts and I'm 6ft tall. lol I don't want to ever wear high heels again but... here we go again. Maybe I shouldn't have stopped
I've struggled with this injury for YEARS...I thought that it was "normal" to feel this pain. This channel is changing my life, thank you.
The Stress and anxiety section was a real eye opener for me. I knew about cortisol but didn’t know that the brain can’t tell the difference between emotional stress and physical stress! Very informative and helpful, thanks so much.
😊
Thank you, im so glad I found your channel. Im 61 yrs old and this is my 3rd injury. Hopefully your videos will help me me 😢 i do not want surgery. Thats what the dr. Wants. I just had a hip replacement on my opposite leg. Thank you.
This is absolutely the best video on Achilles Tendinopothy. So good. Thank you for taking time to make this video.
You're welcome!
I'm a 30 something year old active male. Have had Achilles tendonitis for over 3 years. I've now learnt to live with it. It is painful and at times very painful but after about 2km in a run, the pain subsides. I once stopped running entirely for about 2 months (felt like a year) and it didn't solve my problem so I slowly started running again and then racing. I still suffer (mornings are the worst) but it's better than not running.
Thank you for sharing.
I did this. Managed the pain for years and ran some good races. Recently started doing speed work for a marathon on attempt and it flared up massively. Haven't run for 1.5 years but can now walk around pain free and I can get away with gentle run/walking.
Got an appointment with these guys on Monday so hopefully I'll get rid of the remaining issues and make a full/pain free return soon!
Try a PRP injection! It's a game changer!
I had it all through my 30's. I cut back on carbs considerably, now i'm in my mid 40's and have no problems.
@@KeithLou-dw6ef did you stop running for a long period to heal?
My Achilles went into pain two weeks after a minor calf muscle tear. I have gotten better through strength training using 8kg backpack. Doing squats and staying in deep squat. Then lifting to tip toe in deep squat. The heel and arch support helps also. Basically better shoe fit.
Deep massage with thumbs pressing opposite and all way both sides of calf. Remember the tension of the Achilles often is from the calf. Have a look at the physiology of the tendon. It travels up the sides of the calf.
Don’t return to running! Just walk. If it feels better walk further. DONT RUN! Also don’t do pavements or hard surfaces! Walk the grass ovals or dirt trails. Get shoes with gel heel.
When you finally can walk a half marathon without pain, then you are ready to run. Do it with very little stride on grass oval. I wouldn’t bother with strapping, but possibly ankle elastic. Also be sure to use a heat rub when you start walking or running. Massage it in for 5 minutes. DONT take anti inflammatory medication, but if need use the topical.
I think pain killers or topical anti inflammatory can be beneficial before a walk or run. But in case of Achilles I wouldn’t. Because if it still hurts. Don’t push it.
As for ice or cold. I feel it is better to use a bucket with some ice water. Put foot in and calf for maximum 5 minutes. Then have another bucket with warm water and swap. I would suggest doing both legs. You see it helps circulation.
Nutrition I believe in high protein. Probiotics and protein powder drink with berries bananas and peanut after strength training . Also eggs on toast.
You will get there. I don’t believe so much in stretching it. Massage is safer and more to the spot.
It is also beneficial to add 8 kg to 10kg to a backpack for walking on grass. But with heel inserts. But only after you have a half marathon walk without pain. DONT RUN with weight pack! Don’t run down hill. Avoid hill climbs. Finally, try walking like a ballerina! It really strengthen the Achilles!!
Thank you very much. This is one of the best and most thorough videos I’ve ever seen on TH-cam! ( and I watch a lot!).
Looking forward to getting my Achilles rehabbed. Going to start today.
Thanks for watching, and good luck with your recovery!
Maryke's videos are much more comprehensive than any others and she's much more knowledgeable than the PT and Podiatrist that I've been seeing. I'm going to stop going to them and will see an accupuncturist and look into electroshockwave therapy and PRP. Thanks Maryke - I wish that I could see you for PT!
Thank you so much for these uploads.
I've been suffering for months now, both legs, pain gets worse as the day goes on. I struggle to walk in the evening.
Just starting my "journey", i have a doctor's appointment scheduled, hopefully he has a root cause and solution.
Thanks for watching, and good luck with your recovery!
@@TreatMyAchilles thank you for the reply.
My tendon deterioration is due to an antibiotic I was prescribed, both Achilles and I also have tennis and golfers elbow on my right arm due to them.
Followed your advice and I have started my recovery work now.
Hot and cold compresses, massage and calf raises with no stretching is my starting point.
My morning routine now takes at least an hour but that is ok, my mobility is important as I need it to walk the dog and keep him happy. I broke my neck and back, along with a good few other bones a few years ago, and due to being an ex-addict I cannot take any pain medication, this has been a blessing in disguise as I now seek long term solutions and root causes not a magic pill that will solve all of my issues.
Thank you so much for showing me this path.
The massage is by far the most painful part of the process and my right leg feels completely different to the left, it feels like the tendon has split but it would require an MRI to get a 100% correct diagnosis.
I know the rehabilitation will be a long journey but I've never shirked a challenge.
Thank you. Marathon runner here who has a good weight and likes to lift weights. Surgery for Haglunds 10/2022. Was non weight bearing for 6 weeks and another 4 weeks in a boot. Never fully recovered. Low level pain that got worse. Tore the meniscus on my opposite knee with a fall while on crutches. After trying to rehab for this too I had to have the knee cleaned up. Immediate relief with the knee after surgery. Worked with PT as prescribed for both conditions. Tried dry needling. After not making reasonable progress went back to doctor and xray (7/2023) determined I had a reaction, periosteal, and had another bone spur. Surgery 9/6/2023, did not need Achilles detached to remove spur this time. Had PRP and debulking of the tendon when additional spur was removed. Was 3 weeks non weight bearing and then several days in a boot. Again, plateau with PT and insertional tendonitis. Tried dry needling. Doctor wanted to discuss laser therapy after the New Year. Bypassing laser, waiting till mid 1/2024 felt like another month of lingering. Trying shockwave currently and I've noticed less pain and the heat on the tendon has decreased. I have 4 more sessions of shock therapy and will re-evaluate with PT. What I learned from this video is HRT may be something I ask about if I can't break the plateau. I'm 56 and still in the perimenopause stage. I truly appreciate the stress and anxiety explanations too. I've had a couple deaths in the last 6 months and when I would talk to the PT & doctor about how the Achilles is feeling it was literally bringing me to tears. I feel like there are some other options available, if needed, to promote healing. Thanks again
Thanks for sharing, and good luck with your recovery!
Same! I am now ready to look at HRT- so glad for this
Wow.
Most well-referenced youtube-video I've ever seen.
I have been a runner nearly all my life, and at a fairly high level. I have had Achilles issues off and on for years. I have tried everything. Nothing works except.......PRP injection and complete immobilization after the inject by wearing a boot for at least 6-8 weeks. This is the only thing that solved the issue. Now I make certain I stay away from running shoes with less than 10mm drop and do a lot of foam rolling and self massage.
Have never had this issue but the day I changed my running shoes from Hoka speedgoat4 to nike vapour fly, I got the injury, its been 5:weeks of inactivity. Sucks
@@davidndirangu3454 you may want to try a shoe with a drop of no less than 10 MMS until this subsides. Although it has been my experience that Achilles issues only resolve with no running.
I'm 58 very active person now one year and nine months from this pain I feel comfortable when I walk with boots I'm ex military and the only thing I know I stops do M.Arts but I do tai chi every day about 40 minutes a day 20 morning and 20 evening thank you so much for your time and advice
Thanks for watching and sharing!
Thank you so mouch for really complete overview for the Achilles tenodnitis do's and don'ts. I havent receive proepr help from insurance treatmens so far. But I will look also your other videos! Thank you so much, I am feeling realy miserable with tis condition.
Thanks for watching, and good luck with your recovery!
Best video that I have found about this topic! Thank you!!! May God Bless you. 🙏
You are welcome!
Great overview, thank you. Interesting about the stress and anxiety aspect, I hadn't considered that but it makes sense.
Thank you. This provided some clarity in how I should be approaching my treatment
Good luck with your recovery!
Thank you! Just the video I was looking for. I can't seem to get better, and physio has been awful. So lucky to find you.
Welcome!
Maybe I missed it but 4 acupnucture visits eliminated my pain. I had been limping for a month, nothing was working but acupuncture did.
Thank you for sharing. Acupuncture can be useful to relieve pain. It is one of those treatments that don't have strong evidence to back it up but in practice I have found it works really well for some people but not for others. Definitely worth a try if your pain is not responding to other treatments.
Did I have a botched Tenex procedure? My surgery was on November 22, 2023. I did the prescribed stretching after the procedure and wore a boot for 2 weeks. I have been going to PT 2x per week since January, doing the exercises on my own and I am not healing. I still have significant pain in my foot. I have a large bump on the back of my heel. And I also have pain in my upper thigh and hip. I am doing steps one at a time. I have cut back on walking because it is painful during and the next day. I have been running for almost 30 years but have not run since the end of July 2023. The doctor who did the procedure saw me for 3 follow up visits. At the last visit on 2/14/24, she told me I was an outlier in that the Tenex procedure did not work for me. she gave me a prescription for an additional 6 weeks of PT and told to call them if I needed anything. I feel like she was writing me off. I am in Philadelphia, PA and would like to go to another doctor. Can you advise or recommend anything?
If you also have pain higher up in your leg, it might be that you have more than one thing going on and that can be part of the reason why the Tenex wasn't that effective. If you wanted help with figuring it out and getting back to your normal activities, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/treatment-packages
So handy. Thank you
You're welcome!
Calf raises helped alot thanku so muchh ❤️
Really useful Maryke, thank you
You're very welcome!
Thanks for the info!
You're welcome!
Got achilles tendinitis tear today. I am in cast for 3 weeks , what was prescribed by the doc, Hoping 3 weeks fly by and another 2 weeks of physio. Wow last near receivered from laternal fracture, Now this, God save me
I am a triathlete, had a high tendon injury, rehab and recovered, it took me about months. But I never had the feeling that I could push on the runs training intervals or long distances reducing my performance. Finally, got impatient start pushing again to my previous level and here I'm now with a reinjured Achilles tendon 😢
Ugh, how frustrating - sounds like your final rehab likely need to have included more high intensity strength or plyo work. 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
I have some inflammation and tenderness for 5 weeks- I was told I needed to rest and monitor pain while exercising. So far quick heat sits bath covering ankle - mild usage of coolness and swimming ( freestyle- breast stroke causes discomfort) help. Question- can I ride a bike, carefully? Are there any foot positions to be wary of while pedaling? I have found walking downhill less painful than walking uphill. Thank you for your information. I started today to do the suggesting strengthening exercises. My doc made none of these suggestions
In some cases, an injured Achilles tendon that is very sensitive to being stretched might not like cycling, so start off with a short, easy session at low resistance, and check how your tendon responds in the next 24 hours. If everything is fine, you can gradually increase your sessions.
Make sure that your saddle isn’t too low; the lower your saddle, the more your tendon will have to stretch as you bring your foot around. If you wear cycling shoes, check that the one on the injured side doesn’t press into the injured part of your tendon.
I been struggling with this for a while. Though, I must ask, how much does weight take a part in tendinopathy? I don't know, or perhaps I don't remember if you mentioned anything about weight being a reason that could prevent progress for our achilles in any of your videos. I am curious what your take would be on this issue.
There is evidence that being overweight can contribute to getting tendinopathies - it has to do with how being overweight affects your general health. In our experience, being a bit overweight isn't that much of an issue - it is more when you are in the obese category that it might start to affect your recovery.
Thank you for this video. Very comprehensive and informative.
You're very welcome!
Thanks for the comprehensive explanations.
You are welcome!
Thank you so much information here that will help me with my pain
You're welcome!
At the outset, thanks so much for the comprehensive analysis of treatment options for Achilles Tendonitis (AT) . I have a couple of questions 1. Is there a video that explains diagnosis for AT? 2. Are small fiber neuropathy (SFN) and AT related? 3. People (seniors in particular) who are not into sports and didn't have any injuries as such develop AT in both legs?
Here's the video about diagnosis: th-cam.com/video/cNOxd3w37K0/w-d-xo.html
I think I also touch onto the subject of getting Achilles injuries without doing sport in that video - it is often related to other heal issues or even medication. But I am not familiar with SFN, so I don't know if that can impact it.
I have never heard about stress affecting Achilles tendon. I first experienced in my first year teaching. I was very stressed and overwhelmed. I wonder if that is the reason. I only taught for a year two years ago, and I still experience the pain.
Thanks for a great video! I got achilles tendinitis after doing an 85km trail run mid October for charity and after 2 months it's still a bit painful. Was thinking of getting a boot for it, but after watching this video have reconsidered it. I tried a light 5km run a few days ago but don't think I am ready to get back to running yet. Will swim for a month and then maybe cycle for a month after that, hopefully will be able to get back to running end of Feb. Getting a bit worried as Comrades Ultra Marathon is beginning of June and I still need a few months of training and then rest.
Thanks for sharing!
I started getting PT last November. Had a 50k race the week after and got 9th. Rested for about 1 week or 2 because I had my first 50 miler in jan2024. Then I thought I was good ,found out I got accepted into leadville100 so I began building elevation gain and miles. Now I have a big flare up and currently resting.
Good science and good advice. Thank you.
Our pleasure!
Thanks a million! Are there any effective exercises for this case?
Here's our video about the exercises: th-cam.com/video/Dp8gzq9zoy4/w-d-xo.html
this is very helpful. I realised my left achilles pain always triggers during inclined walks and climbing stairs. it’s specially painful in the morning and can’t walk properly when applying pressure in the heel. But the weird thing was I don’t feel any pain at rest or applying pressure like massage. so when i went to the doctor and press the area there’s no pain at all. it made me feel like Im faking it or something😅. Elevated running/walking shoes with ankle support helps me walk by a lot during the 1st month I acquired it.
Thanks for sharing!
excellent video!! all explanations I needed to understand what is going on with my foot. ❤
So glad!
Thank you...mine started to get worse once i started working from home..
Sorry to hear that
I notice not running helps heal the tendons. Also, wearing Birkenstock shoes help ease the pain so I can walk easily. I’m doing a half marathon this weekend and am a bit scared but am going to go for it, but watching your video is comforting.
Thanks for sharing!!
I have had occasional (infrequent) achilles pain off and on for years... never made the connection that it usually showed up when activity change was specifically paired with higher stress / anxiety levels. Currently experiencing the tendon pain after my dog had a stressful week and a couple of walks with more than usual pulling (and some lunging at a cat) - stressful and a change in my exercise routine.
Thanks for sharing!
Excellent video. Thank you very much for the informative video.
Our pleasure!
Your videos are always the very best. I'm trying to figure out what is best to do and to avoid when I have tarsal tunnel syndrome, AND then developed Achilles tendinitis from overstretching 🤦🏼♀️😥
So, the main thing is to avoid going into positions of stretch for a while e.g. only do heel raises to floor level and make sure you wear shoes etc. that help support your foot and avoid over-pronation.
If you wanted more specific 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
@@TreatMyAchilles thank you so much for taking the time!
@@TreatMyAchilles are heel raises still a good idea if I ALSO developed posterior tibial tendonitis as well? Lol 🤦🏼♀️🤦🏼♀️
My MRI shows tears in three different areas. NO rupture, just tears, but I want to avoid a rupture. My pain goes from mild, to severe, it wakes me up from a dead sleep. Any links to more advice I can learn from? My doctor is recommending stem cell therapy plus laser therapy. I just watched your video about stem cell. Sigh!
We have quite a few videos about partial tears in this playlist: th-cam.com/play/PL1sDnegMCeASVkEkkQVimA2OsHdPJzAuy.html But PRP in addition to rehab may also be useful - it doesn't work for everyone but some of our patients have had good results: th-cam.com/video/9d7S5KQ698o/w-d-xo.html
Very informative video. I just strained my Achilles walking up a hill several times in one day. I had plantar fasciitis and Hallux Rigidus for about five months but finally found the right shoes and insoles and had no pain for two months. So, I can’t do the heel raises because of my Hallux Rigidus, What other exercises would you suggest? Thank you for all your expert advice.
Two things that could work is doing isometrics or using an exercise band - this video is about metatarsalgia but I explain these exercise options in there th-cam.com/video/NWB6dIjq3D8/w-d-xo.html
I have Achilles tendinitis right now. Very painful. Im in a removable walking boot. Going to physical therapy. The exercises she showed me to do dont seem relevant to the condition. Every video i have watched dosent show the exercises the physical therapist showed me to do. One is to stand facing the wall, with my hands against the wall, tuck my toes under and pulse 10x. The other is to keep my toes and heel on the floor and rotate my arch right and left 10x. I am to do that 2x a day. Each time i do the repetition 1x. She said using a towel and pulling on the foot to stretch it wont help. She said contrast baths dont help. She also said theres no scientific proof using ice or heat helps! Seriously? Icing it helps so much! Definitely not going back to that physical therapy office. Thank you for your video.
Those exercises actually sound oke to me. And icing it does not solve the cause of your issue.
You haven’t mentioned acoustic wave therapy. Was wondering what your opinion is of that. I had it done six months ago it relieves pain for several months until I resumed all normal activities such as country line dancing and Started running my errands again as my normal routine. I now just started my second round of acoustic therapy. I’ve been going through a lot of different treatments over the last 23 months. PT just inflamed it more. But I agree with you about wearing heels. My doctor told me not to wear them and I think that’s part of the problem it’s not feeling better.
The acoustic wave therapy can sometimes help reduce pain, but like you found, it doesn't actually strengthen the tendon. So, as soon as you then ask the tendon to work, it flares up because it's not built the strength it needs and lost through the injury. So, you can use the therapy to reduce pain but then you have to carefully strengthen the tendon. If the physiotherapy caused your tendon to be more inflamed, then the exercises they gave you we're right for you. There are so many different ways in which to strengthen the tendon and what works for one person can often make the next feel much worse - your exercises should never cause you pain and if they do, they have to be adjusted and changed.
I discuss rehab exercises in this video: th-cam.com/video/Dp8gzq9zoy4/w-d-xo.html
But if you ever wanted help with your rehab, this is something our team of physios can assess and provide rehab for via video call. You can find out more about how the video consultations work here: www.treatmyachilles.com
I did the cross stitch and it was so painful and I was using the massage gun and it was the worst pain ever ! 😅
Thank you for this video ❤
Welcome 😊
Thanks for all the information. What about acupuncture needles?
Good question! We're working on a video about this. It will go live on this channel this coming Monday at 13:00 GMT.
I've had achilles tendonitis for exactly 12 months now. At the beginning I had pain even to talk for 30 seconds but I've been using your youtube videos for rehab and it has benefited quite alot. I've tried shockwave therapy 6 times + HILT as well. I can do 15kg weighted eccentric heel drops (15 reps) + double leg skips (40 reps) + 1 injured leg skips (15 reps) without much problem. Short distance walking ain't a problem but I do feel the niggle when I walk over 3km. I haven't had the courage to run worrying about flare ups. What are some other ways to build up from here? Thanks.
Your tendon does sound robust enough to run - it can be useful to keep the distance steady at what you can currently walk (3km) and then just add in a few (about 5) intervals of 30sec jog, 1min walk into the middle of the walk. And very slowly build from there.
But this advice may not be right for you because I obviously don't know all the details around your situation etc. If you wanted more specific help, this is something our team can help with via video call - you can read more about how this works here: www.treatmyachilles.com
I had a lung issue and an antibiotic was prescribed called Levofloxacin which had a side affect which caused my achiles tendon to become very sore when I walked, etc.. It has now been a couple of months and it has not improved. If anything it has gotten worse. I had it x-rayed and a PT has looked at it. It is not broken and is very flexible. However,I can not put much weight on it or flex it either way without sigificant pain. I may be my own worst enemy in that I am trying to stretch and strengthen it to much to quickly. Help.
You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Thank you, very useful indeed and have been making some of these mistakes with the healing, what about compression socks to walk/run in any benefit or also could make it worse?
It doesn't really provide any benefit. There's no strong contra-indication for it but it depends on how sensitive your injury is to compression - sometimes low level compression sustained for a longish period can also irritate the tendon.
This has been such a great video to watch! I've tried acupunture, ultrasound, shock wave therapy nothing has had a long term benefit. So the doctors said I could have steroid injection and I immediately refused. I want to get to the bottom of it not mask my pain even further. What I got from your video is keep at it with rehab and ill see positive changes! I have periods of no pain/stiffness at all and them BHAM its back! Which causes me so much anxiety..Thank you for this amazing vid you know exactly what your talking about! I've suffered with this on and off for more than 15 years! And I still don't know what triggered it in the first place😢 my ones in the mid zone. Im doing the heel drops on stairs as well as the sitting down raises. Anything I could possiblly change/add to my diet?
There are some supplements that might help: th-cam.com/video/HMpcNOUhS14/w-d-xo.html
@@TreatMyAchilles thanks so much. Any vegetarian/fish collegen out there that's effective?
Hi I find this video really useful! Thank you
You're welcome!
I'm very surprised the ultrasound is seen as useless. I have had tendonopathy for many years and find the novasonic ultrasound is the only thing that will give me some form of relief if I'm having a flare up.
Having said that, I do find risers helpful in taking the pressure off. When my ankles are too painful to stand on, I have found using a recumbant bike and wearing compression socks a good way to maintain movement and encourage circulation flow in the ankles and calve muscles without causing pain.
An interesting video though. Thank you :)
Hi not being an internet knobhead ,just saying your novasonic is not ultrasound it is intrasonic ,whatever it is ,if it helps it helps!
@@petemayes1940 You are correct. Unfortunately I was responding though my mobile and predictive text obviously didn't approve of the word intrasonic. I've had worse text bloopers!
@@gwynhyfer ha ha ,good luck!
Same. My novasonic brings noticeable relief and seems to aid treatment
I’m getting tendinosis all over my body. Fit 40 year-old on top of all my supplements and diet. Is there anything to check to see what could be causing this systemic tendon issue?
First, are you simply overdoing training? If that is not the case then, some of these might apply:
I'm always weary of supplements because they can contain things that are not listed on the label. So, make sure it is not that and that you've not accidently taking too much of something. But also, are you taking any medication or have you taken medication recently? Some meds also affect tendons. Then finally, if you're female and you're in a certain age bracket, peri-menopause and menopause can do that.
These are some of the more obvious things I can think of.
Thank you for so much to consider. What is the best collagen supplement to take? There are so many on the market. Some are cow-based and others from krill. Is there a benefit for one over the other
We're not experts on supplements, so can't say what type is best - it is worth watching our video on supplements to see what they did in the research studies: th-cam.com/video/HMpcNOUhS14/w-d-xo.html These are examples of the types of supplements they used in the studies: Gelatine: geni.us/TPD0O and Hydrolysed collagen: geni.us/hFfp
Thank you for your video you have given me hope, I was kind of lost. Male in my 30s six moths with this, what about the bike ? I’ve been felling quite pain, after doing it, should I avoid it ?
Cycling can sometimes irritate the tendon because it takes the foot into dorsiflexion (so stretches it gently) - 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 swelling that lasts for more than 24 hours
One more question: I have a three story house with a basement also. I work from home on my third floor and have to run up and down stairs to let dogs outside, etc. and even have further trips down to the basement to my other work area. Are all these stairs a bad thing for Achilles tendinitis healing?
Stairs can aggravate the Achilles when it is injured so it may be best if you can adjust your situation for a while so you don't have to do as many stairs.
Ordered the Makryn adjustable, lost work due to the pain from being on my feet 8.5 hours on hard floors. I am desperate for something to help.
How long do you have to rest it before starting rehab??!
You can usually start with easy rehab exercises after a few days but of course every case is different - very light things like I demo in this video: th-cam.com/video/2str9FtRTKc/w-d-xo.html
Been wearing a pneumatic boot for 6.5 weeks with 3 steriod injections. D/C from the boot yesterday for a trial week in a tennis shoe with shoe orthotics. This condition is horrible.
Why cross friction massage is often recommended for tendinopathy if it has the potential to trigger a flare up? Does it have any other use cases?
I think it is perhaps a relic from the old days - we were also told to use it when I studies 20 years ago.
So professional. Thanks.
You're welcome!
Great videw... thanks for your explanation.
My pleasure!
Do you have any comments about Blood Flow Stimulation Therapy?
Here's our video about it: th-cam.com/video/lh0IBZmq7kk/w-d-xo.html
Many thanks 🙏 I’m at my second week😅 my physio actually gave me shockwaves in the first week and it felt like hell afterwards. He wants me to go there next week as well to do it again, but I’m not so sure after watching this video🤔
You're welcome!
I had 3 sessions of shock wave therapy then 2 weeks off and then another 3 sessions . The first few sessions had to be done at lower intensity because my heels were so sore and sensitive but over time I could take more repetitions and higher intensity as my pain got less. One ankle almost completely cured the other a lot less painful ..but I was told that its really important to do the strengthening exercises alongside. Back to walking about 1.5 miles now whereas before treatment I was in constant pain and struggling to walk 100m
@@julieandrews7558 thx and nice to hear you got better👍😊 I actually think my problem is due to Gaut 🥲 don’t know which is worse 😅 I had in my big toe like 5 times and now the heel got it. Take care and all the best
Can i asked a question I think i have pull my tendon by dancing constantly i don't know if that is what caused it. But at first i thought id pulled my calf muscle.
My friends said to stop dancing until it heals
I have not gone to the GP with it
What do you suggest i do Stop heavy dancing or No dancing i am taling Zumba dancing for 15 mins
I can't provide safe advice without assessing you because I don't know how serious your injury is. It is best you get it assessed by a healthcare professional.
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
I have calf strain in boths legs and Achilles tendinitis in both, heels that hurt even to wear a tennis shoe. But the calfs really hurt and at days even worse that the tendinitis itself. And that gets me out of walking at home sometimes because of the pain... i even ripped a muscle in my calf because of that strain in the left calf...without noticing.. How to make it go away?
You may benefit from massage combined with rehab exercises to help strengthen your calves and tendons. A physiotherapist will be able to assess it for you and prescribe the best treatment.
what about corticosteroid nose spray for allergies can that have a negative effect on the healing?
Not as far as I know - it is only injecting into the tendon or taking tablets that might affect it.
This is amazing I was just looking for this now I am very overweight (obese, and high belly fat) high stress and anxiety (many bereavements ) and have Achilles tendonitis for last 6 weeks. I think it's insertional
I used a massage ball gu,n which helped with the pain
So anything to help with that is big
I had it all through my 30's. I cut back on carbs considerably, now i'm in my mid 40's and have no problems.
Compression works for healing process?
You should make a video about extensor tendonintis. I'm unfortunately in a tough situation where I have both extensor and Achilles tendonintis.
👍Added it to the list.
My achilles tandon will be very tight still i am not walking how to flexible will come?
Have you had any results using peptides? Pbc 157 and TB 500?
We don't advise anyone to use those peptides since they have not yet been shown safe for humans to use and the research people quote to show their usefulness is from animal studies. And even in the animal studies, there isn't enough research to show they are safe. You will also find that the people promoting these peptides usually also promote other substances like SARMS which has been shown to be toxic to humans. I don't see the point in taking a substance that may or may not shorten your rehab by a month if it then messes up your kidneys or liver or something else.
I tore my Gastroc on my less affected side and have so much less pain in my Achilles. My worse side is still so severe and my PT suggested that i get an MRI to check for abnormalities as it wasn't responding to PT.
One Ortho doc recommended injections. Another recommended the strayer procedure for Achilles lengthening, which is essentially what i did to my other leg. What are your thoughts on that surgery?
As soon as you lengthen the Achilles it loses some of its elastic recoil properties and you lose some of your ability to properly jump and run and push off, so I would stay away from that. Tearing the calf is very different from this because it affects the calf muscle tissue, not the tendon. I can't tell from your message if you tore your calf before or while you have had Achilles pain - if it is while then consider the fact that you will likely have used that side less while the calf was recovering and that that may actually have been what reduced your pain on that side. If you tore the calf before your Achilles got injured (long time ago) then I don't think it is related - it is quite common for one side to be more painful than the other side because we tend to favor one leg over the other when we move and exercise.
If you do opt for surgery then I would rather go for Tenex procedure or something like that but tendon lengthening is old school and not something recommended by current research.
The surgeon actually tears the medial gastroc then reattaches it, as a way to ease the tension on the Achilles, as a way to "lengthen" it. Does that seem like a better option?
Does the leg press machine at the gym make Achilles tendonitis worse? I've still been able to push quite heavy on this particular exercise but im not sure if it's a good thing to do with an Achilles injury...
You will have to test and observe how your injury reacts in the 24 hours after. It might cause trouble for insertional Achilles injuries or if you push too much with the front of your foot.
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 swelling that lasts for more than 24 hours
@@TreatMyAchilles thank you for your response and advice 👍
I have had insertional achilles tendonopathy for 12 months and tried PT, heel lifts, orthotics, PRP injection almost everything you mention. My Orthopedic dr wants to do an Isolated Gastrocnemius Recession- what is your opinion on this procedure?
That is something they sometimes do for plantar fasciitis, never for Achilles tendonitis. The types of surgery that I would consider if it was my own Achilles would be minimal invasive debridement (where they just scrape it) of the tendon or Tenex type treatment. You need to perhaps get a second opinion from a different doctor.
I have a knot inside my Achilles on right side of right ankle. I keep wondering if that’s why I can’t walk with my right foot normally. I have been to two physical therapy appointments and received a few exercises, but they just produce more pain because I have plantar fasciitis with Achilles tendinitis. And it seems impossible to deal with altogether. I can’t find any shoes that feel good. The plantar fasciitis had gotten much better but then when I started doing the PT exercises and trying to find shoes and insoles that would work it just got worse again. I am most worried about this Achilles tendinitis because that’s new for me. I am not a runner. I am not an athlete…..makes no sense. I cannot wear custom orthotics or anything that pushes into my arches at all. I found that out in the late 90s when I had plantar fasciitis then. The only thing that helped was an outdoor spa with a geyser jet that released the muscles in my calves. But I don’t have access to that anymore. The more I push on the knot the more it hurts. I cannot bend my foot back, and I have never been flexible. Any input appreciated.
It is normal to have a lump in your Achilles when you have tendonitis - I explain why this happens in this video: th-cam.com/video/nAUrK0lRC6A/w-d-xo.html
It sounds as if the exercises you were given for your Achilles may just have been a bit too intense for your foot. They should likely just be introduced at a much lower level.
If you want 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
I have gotten my Achilles tendon last year and I was treated but anytime I apply pressure on it like shooting ball with power then I fell the pains for some time then it goes away again please any advice for me thanks
It may be that you actually have posterior ankle impingement - it can cause pain in the same area but it is the ankle joint rather than the tendon that is injured - this video explains more about it th-cam.com/video/B6xADphGRP4/w-d-xo.html
Maryke , love your videos been helping me alot in my recovery. But the other day i think i did too much in my strengthening, exercises and now my whole leg is tight with a lot of pain and inflammation Highup in my Achilles right under my calf is that normal? Should I be doing something different in my recovery?
It sounds as if you may have overworked them so you will have to take it easy and allow your calves to recover - gentle massage may also help. Once they have calmed down, ease into your rehab again. But it sounds as if you need to take it much easier than before. Also, remember that I've not assessed you so this advice may not be right for you, but you can find out more about handling flare-ups in this video: th-cam.com/video/9Pps6aQd2X8/w-d-xo.html
If you wanted more specific 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/
ultra sound directed dextrose injection in an achilles tear then boot for 6 weeks fixed it for me,
Thank you for sharing!
I tried prp, did not work unfortunately.
Hello Dr. Maryke hope you are well and doing great where are you and company based exactly
We are based in the United Kingdom.
PLEASE NOTICE 🥶,,,,,I don't have pain in Achilles.
But I feel irritating clicking sensations while doing physical activities.(it's been 3 weeks) And feel strong popping painly sensation while bending Achilles tendon.(did X ray- there was no rupture)
I feel very risky to back in sports due to these.
What can I do??
Not possible to say for sure what's going on without having assessed you, but maybe this video will help: th-cam.com/video/nMg-TDBWpcc/w-d-xo.html
Hello. I ruptured my Achilles in Vietnam back on September the 7th but was unaware until 1.5 months later. I’ve returned to AmericaI and had surgery on Oct. 31st, and my doctor told me November 9th everything was great, I was ahead of schedule, placed in a boot, fully weight bearing, and can start rehab.
My only issue is I’m out of state in regards to insurance, so as of now I cannot do rehab.
He also told me I could swim after one week and dorsiflexion was allowed. For rehab, he said 2 days a week, for 6 weeks.
Any recommendations or insight? I’m unsure if I’ll be able to rehabilitate at a facility before returning to Vietnam December 1st because of insurance limitations.
Thank you!!!
It is difficult to know what is exactly right for you without knowing the full extent of your situation but this video about rehab post surgery may be useful: th-cam.com/video/uF8d36TDacw/w-d-xo.html
Thank you! ❤
What type of doctor should I see to have my tendinitis evaluated? Podiatrist? Or foot and ankle? Or physical therapist?
A physical therapist would be best as they will be able to prescribe a rehab plan at the same time. But all 3 you listed will be able to diagnose it.
@@TreatMyAchilles thank you so much!
what shoes you recommend after wearing boot for 3 weeks
Any supportive running shoes that feel comfortable and has a slight heel on them (like Asics) but the type or make will depend on your foot shape.
Thanks so much for all this videos. I have watched several of these since I am facing this issue and I play tennis. How likely is it to tear up? The pain is there but after training and when standing up from a resting position. Can the tendon tear up? I have inserted achilles tendinitis. Thank you. 25:43
It is usually best to first make sure that you restore your tendon's full strength before playing sports with fast and strong movements like Tennis. Your physiotherapist will be able to advise you on whether your tendon is ready to play tennis or not.
@@TreatMyAchilles thanks so much.
This is helpful. Thank you.
Glad it was helpful!
I have insertional achilles tendonitis and it is just the worst pain I cannot walk right haven't been able to walk right for a while now and nothing seems to work I don't know what to do about it put my quality of life is not where it needs to be
Hi there,
You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Brilliant video, thank you
Very welcome
Should have found you months ago. Thank you.
You're welcome!
Tried many therapies. Heel dips throuout the day for 2 weeks cured me. I limped for almost 2 years.
I’ve been limping for almost 9 months!! I’m miserable. Exercising isn’t working.
Hi, I saw a similar comment about the tendon with a dull ache in plantar flexion which I do get (especially at the very top of the movement). Also I get pain when planting the foot with the heel in front of the knee. However, I’ve been being treated with tendinopathy for the past 6 months. Is this more of a posterior impingement issue?
If so do you offer treatment for this?
Yes, this sounds like it is likely got an element of posterior impingement in the joint - you can have both conditions at the same time but it may also be just that on its own. Yes, we do offer treatment for that. The best physios on our team to help with that are Kevin and Steph. You can find more info about the video consultations on our website: www.treatmyachilles.com/
Hi Maryke,
What is your opinion on EPTE (electrolisis percutanea terapeutica) therapy combined with heavy slow resistance protocol?
Would that be effective? Regards, Karolina
It depends on what substance you use in the EPTE - if it is an anti-inflammatory or steroid then I would stay away from it.
@@TreatMyAchilles No, it's a low intensity galvanic current applied to the tissue to induce a controlled inflammation. It's supposed to restart the healing process in the tendon.
Ah OK, I'm not familiar with that technique and its not something I've come across in the research either.
Can one of your physios help treat both insertional achilles and patellar tendonitis?
Yes, our team treat the whole person, not just the heel. The best physios on the team to consult about a combo of insertional AT and patellar tendonitis are Barry, Kevin and Jack. You can read more about the physios here www.treatmyachilles.com/about-us and the online treatment process and book an appointment here: www.treatmyachilles.com/treatment-packages
Thank you great video.
You are welcome!