Achilles Tendinitis - Exercises to Heal and Strengthen Your Tendon
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- เผยแพร่เมื่อ 5 มิ.ย. 2024
- Today's video covers the primary exercises we use in physical therapy to treat achilles tendinitis or tendinopathy. Not only do these exercises work to reduce pain, but they will also strengthen the tendon and the two calf muscles (gastrocnemius and soleus).
Achilles tendinopathy describes a condition in which the tendon that connects the calf muscles to the heel bone (calcaneus) becomes irritated, resulting in pain and limited function.
Achilles tendinopathy can be subdivided into two categories based on the location of symptoms. These two subdivisions include mid-substance and insertional variations. Pain associated with mid-substance tendinopathy is experienced several centimeters above the heel bone, whereas, insertional pain is experienced at the calcaneus.
The management of both types is very similar where appropriate loading, through the use of calf raises, serves as the intervention of choice. The major difference when implementing the calf raise is that individuals with insertional tendinopathy will initiate calf raises on the ground and only progress to a raised surface when tendon irritation has reduced.
So, based on this information here is the progression:
1. Isometric Holds - raise up on both legs, shift body weight over to the painful side and hold for 30-45 seconds. Perform 4-5 repetitions daily.
2. Eccentric Contractions - raise up on both legs and slowly lower down on the painful side. Perform 3 sets of 15 slow repetitions every other day. Insertional cases should stay on the ground during this phase.
3. Full Calf Raise - perform the full calf raise on the painful side. 3 sets of 15 reps every other day.
For the soleus calf raise, aim to complete 3 sets of 15 repetitions.
Reference: Malliaras P, et al. Achilles and patellar tendinopathy loading programmes : a systematic review comparing clinical outcomes and identifying potential mechanisms for effectiveness. Sports Med. 2013.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for achilles tendinopathy. Click the link below to learn more and order a copy! a.co/d/1q3BjgP
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My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for achilles tendinopathy. Click the link below to learn more. a.co/d/1q3BjgP
Just wanted to post an update after following these exercises for around 2 months. I'm pain free for once and running everyday again. Thank you so much! I do these every other day, and calf wall stretch for 1 minute twice a day, and bent knee soleas stretch 1 minute twice a day. I can even Sprint and jump rope again. I thought I was screwed for life from these achilles issues but no longer. Thanks again, the exercises work no bullshit. Subbed. 🤙
That’s so awesome to hear! Thanks for the update!
Ahhh! I literally just asked for an update on your old comment LOL! Thank you for updating!! So it's seems it's something you have to strengthen, like a muscle almost, and rest won't help it much. Thank you again for updating!!
Why do you have to do any of these exercises - but particularly the soleus exercise - on a step? You don't seem to lower your heel below your toes at all. Maybe I'm missing some subtly 🤷🏼♀️
@@clarasmom9440 The step allows the ankle to move farther into dorsiflexion, which helps optimize tendon capacity. You can definitely let the heel drop farther than what I demonstrated here depending your symptoms and what your tendon will tolerate.
@RehabScience i have a painful bump on the lower part. I'll try these exercises. Will the bump go away? Well, as long as the pain will go, that'd be fine for me. I don't want to have surgery. My doctor also suggested PRP( it's Plasma something...injection) Can you please discuss something about it? Thank you
Literally can't get rid of this. Even if I stop all running it hurts months afterwards first thing in the morning. So frustrating. I've tried so many exercises, never seems to heal or help relieve pain. Give this a shot I suppose. Thx for the video
Mike did it help?
Have you tried doing loading excersizes? I fixed my last time really quick by doing weighted calf raises and other weighted excersizes. I used a barbell, put as much weight on it so i could still hold it. And than do the raises. Just make sure not to have to much pain while doing the workout and do them slow. And ofcourse don't do this with a tear.
Any updates
@@kevinperkins8472 I'm achilles pain free!! I'm back to running 3-5 miles everyday and sprinting twice a week even before I lift weights. I do these exercises every other day, no exceptions, and I also do the wall stretch (calf) for a whole minute twice a day, and the soleas bent knee stretch 1 minute twice a day. I'm finally pain free. So these exercises coupled with those 2 stretches and perhaps more depending on your needs can definitely work! It's the only approach that helped me.
Have you been told why you had this tendinopathy in the first place? I have recently had my ultrasound, with observation of strain injury in the anterior talofibular ligament and calcific tendinopathy in tibialis posterior tendon. I was suggested physiotherapy which I took 5 sessions until 3 days ago; but even with mild walking from one room to the other, the bottom of the right side tendon of my right foot begins pain with inflammation. I do a lot of reading and researching and everything makes me even more nervous what if nothing works for me. It has been a week now that I am resting, doing exercises regularly and go for physiotherapy. Driving is the hardest at this point, so I avoid that too.
I’m a podiatrist and the advice given in this video is evidence based and typically successful for many of my patients. Well done!
Thank you for the comment!
A podiatrist would know all this... As I'm also a podiatrist... I'm genuinely worried about your patients.
@@Jason-tz7irfor what?
Maybe they just wanted to see if the video was correct or not. Ya never know@@Jason-tz7ir
Finally someone talking about the second one. I have that and no vedio cleared this. Thanks a lot😊
Glad the video was helpful!
Thanks so much, have had tendinopathy for 3 years and tried everything, that last exercise clearly made the muscle work like it had not been working, so we will see!
Sorry you have been struggling with this for so long. I hope that exercise helps you. You might also want to try the soleus exercises in the video below as a weak soleus has been tied to Achilles tendinopathy in many cases.
th-cam.com/video/e547vdG9BFA/w-d-xo.htmlsi=B50kTaTA13zDgUhS
Perfect. Thank you, especially for the info on isometrics, that is significant info for any injury !!!!
No problem! Glad the video was helpful!
Hard to find quality info on insertional problems, this was great to see. Thank you.
Glad it was helpful!
I just found this video . I was a runner and had no issues climbing/hiking 14ers. But when I drove back to the east coast everything went down hill . Hurts to walk and stop running . I hoping swimming and doing these exercises will work . I just did my first set on the first exercise.. thought I was about to scream in pain but feeling some relief and finally got my calf muscles activated. Crossing my fingers
Been struggling with achillues tondonitis low on heel. Thankyou for exercises. Starting them in the morning!
THANK YOU so much!!!! This is greatly appreciated!!! 🙏🏻🙏🏻
You’re welcome!
Good video. For those of us with achy knees, the bent knee calf raise can be painful. I learned you can also get up on your toes while holding a glute bridge. It will definitely workout your soleus. It will also help to strengthen your lower back and knees as a bonus.
Subscribed. Partly due to the content, but moreso because of your help in the comments section to everyone. Definitely keep THAT up! ❤
No problem! Thanks for subscribing!
Did these exercises for the first time yesterday... Muscles are very sore today so must be working!
Thank you for the description of the two types of Tendinosis and exercises to treat. I realize now I have insertion at the calcaneus. (Post-op for broken tibia and fibula). Learning more about what will aggravate the healing process while still getting in a workout will be my quest.
I’m glad the video was helpful. Best wishes with your recovery process.
Kudos to you for monitoring and interacting with people commenting. 👏🏻 due to pain, 2:00 am this morning I was doing your exercises. So needful to get my able to release. Wondering if the machines at the gym may be aggravating my condition. Leg press, etc. ?
@@deborahcoulter6827 Leg press could irritate an insertional tendon issue (pain right near the heel bone), if your feet are low on the leg press and your ankle is moving into a dorsiflexion position. Does that make sense?
Dorsiflextion exercises is what physical therapy has me doing. Now I want to cry. Where are you located?
I can honestly say, couldn’t hardly walk 2 days ago, very painful. Found this video, did the stretches and less than 12 hours pain was gone. Thank you!!!
That’s so amazing to hear!
Thank you so much for all this info
Those soleus raise machines at gyms are so hard to come by yet they’re so useful.
Totally agree!
Great video with good explanations.
Thank you! Glad to hear the video was helpful!
Thanks! I had to modify it slightly due to pain and my weight. I could t lift my opposite foot all the way off of the ground keeping the toes on the ground, but it still helped my hurt heel to feel bettter. Thanks again!
Glad it was helpful! That is a good modification to implement until the pain dissipates a bit more.
Thank u so much for this video....I had pain for nearly 20 odd days and was not sure the reason for such pain. In 2 days I cud see tremendous improvement in walking and reduction in pain.
Thank u so much again....god bless you...namaskar🙏🙏
So glad to hear the video and exercises helped you!
Best video I have ever seen on achilles Tendons rehab I will start tomorrow and come back in few weeks
Glad it was helpful!
Did you do the exercises? Are you feeling better?
@Fumke02 I did, and I see an improvement . My calves are much bigger for sure, but the pain is till there in the morning after teaching spin class, which I do 2 - 3 times per week , but I am taking a month off from cycle and I am hoping to concentrate that more .
Nice!!! Thanks for sharing doc 🙏🏻
No problem!
Thanks the video was very useful!!! Somehow I was different compared to other people who I have heard about Achilles tendon pain after surgery etc.. but I haven’t had any uncomfortable feeling or feeling after surgery it’s been 16 day after surgery now I’m getting my cast off tmr 🎉🎉🎉
very helpful and easy to understand ..thanks
Glad it was helpful!
I am currently going through this stage great work thanks for the exercises
No problem! I hope the exercises help you.
Just tried each of the exercises once, and feel a lot better already, will keep up
Great to hear that!
@@RehabScience the pain/stiffness in my tendon is prob a 1 out of 10 when I am walking or resting, but if I rub my tendon, it prob is a 5 out of 10. It feels a bit tender. I did the injury on Saturday, will this settle down with your exercises do you think?Thanks
Omg simple great easy information to fallow. Thank u so much. Great video
Glad it was helpful!
Very informative as usual!
Glad to hear that! Thank you!
I'm going to try these. Thank you for the reminder that if the pain is low on the heel that stretching on a step with the heel lower is a bad idea.
Glad the reminder was helpful!
Very helpful, wonderful thank you 🙏
Glad it was helpful!
Tore my Achilles yrs ago made a full recovery now my other one feels a lil sore so trying to prevent another tear but didn’t know how. Great vid appreciate it
Glad the video was helpfu!
Going through the same thing now had surgery last June finishing physical therapy now aggravated my other side and won’t let up
Looks good! Giving these a go.
Been putting this off. Thx for video. 🙏🏽
Glad it was helpful!
Brilliant video
Thanks!
Very helpful video! Been dealing with insertional Achilles tendinitis for over two years. Saw a few physical therapist who had varying treatment plans with no positive results. Saw two surgeons who recommended surgery. The second surgeon recommended heel inserts since I was reluctant to have what is major surgery. I used the inserts, eliminated stretching and concentrated on the exercises in your video, particularly the last exercise concentrating on the Soleus muscle. I’ve experienced significant reduction in pain at this point! Thanks so much!
That’s so great to hear! I’m glad the video was helpful!
Me too, 2 years of suffering.
Do other tendons bother you? I also have elbow issues.
@@victorianlover3328 Don’t jinx me! lol
My left heel just started hurting yesterday after playing a few hard games of pickleball. It is on the back side of my heel so what I have is the insertion Achilles tendonitis. Will try your exercise. Hopefully the pain will go away. Thank you for the info.
I’m glad the video was helpful and hope the exercises get you back to playing.
Thank you so much, awesome video, it helps 👍
You’re welcome!
Been dealing with the pain after surgery for YEARS would have random shoots of pain was something i felt i had to live with these stretches work no cap gonna be doing these everyday so i can run jump and play basketball again
Clearly explained, thanks!
Glad it was helpful!
Great video, thanks alot.
You’re welcome!
Thank you for this informative video! I am wondering however, if we are supposed to do all the exercises each day or start with one and work our way up to incorporating all of them?
Thanks for this video
You’re welcome!
Went to japan/korea with my friends to have fun. Did a lot of walking in the first week, maybe 7+ hours a day. Suddenly had slight pain on my right archilles. If i rest for 10 minutes, i would be able to only walk for a few minutes before the pain starts again. Hopefully these exercises will help and not end up having long term pain
Did it work
This helped a lot thanks!😊
Glad it helped!
Thank you so much it is really helpful 🙏❤️
Glad it was helpful!
Hi. Thank you so much for the info. So I have to start in phase 1 with the straight knee exercise and also do the soleus exercise. Isn’t the soleus exercise too hard on the achillies for phase 1 ? Thanks
This is great thanks!! I have a plantaris and medial grade 1 tear on my left leg do you have anything on the plantaris recovery? I also have mid substance flaring up big time on both legs before I did tear but now right side is taking the brunt of the weight shift and is very Inflammed is this something I could do for both or just start with the right while the left tears heal?
very helpful to strengthen it up for other exercises, thanks
Thank you Doctor
You're welcome!
2 days of this and almost good as new. No ibuprofen. Excellent exercise.
That’s so great to hear!
@@RehabScience I am usually crippled from gout, but that was a different kind of headache.
SO INTERESTING DOC
Glad to hear that! 👍
Thank you doctor,love frim Sierra Leone
You’re welcome! Glad my videos are helpful!
I was wearing the wrong shoes and a few months ago i had pain in both feet. The X-ray is fine and the pain has subsided. Now I'm suffering pain on the Achilles tendon insertion on my right leg and a bit on my left. Physical therapy for my right heel is in two months. Until then, I'll be doing these exercises and hopefully they'll help.
These exercises are those that are most supported in the research, so they are most likely what your physical therapist would also prescribe. I hope you are able to get rid of your pain soon. Also, my book does have a more comprehensive Achilles tendon pain program that guides you through three phases of rehab. It’s much more similar to a program you would receive if you came to see me in physical therapy. Here is an Amazon link for my book, if you want to learn more about it.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/8CltkW2
Thanks a lot! I appreciate you responding to all comments. I'll definitely check out the book. 🤗
Happy to help!@@Fumke02
Do you have any recommendations for a brace to wear to prevent Achilles injuries? Thank you.
Excellent video! Any thoughts on heel inserts for footwear? Doc recommended. Have had insertional tendinopathy for nine mo. (caused by knee injury previous summer?) Have been busy gardening and hiking in spite of pain. Will definitely do these exercises. Thanks again!
Glad the video was helpful! Heel inserts can be a great way to offload the Achilles insertion. Being that you’ve had symptoms for quite some time, I might give them a try.
@@RehabScience thanks! will look for some next trip to town 🙂
Thank you Dr
You're welcome!
Great video, thank you. Can you add a video on how to do these exercises on the floor if you have insertional achilles tendinopathy please?
Sure, I will try to do one soon. Basically, the exercises are exactly the same except for that you are on the floor. This means that the ankle goes through a smaller range of motion.
Wonderful, worked for me❤
Glad the exercises were helpful. 👍
Thank you❤
You're welcome 😊
Thanks for a great video. Is it possible to have both the higher and lower (by the heel) pain at the same time? I feel like when the “Achilles” starts to flair up, I get it in both areas you described. Should I do these them on the step or in the flat surface or both??
Yes, it is possible, and in that case, I would start by doing them on a flat surface. As your symptoms calm down, you could transition to the step to strengthen the tendon through a full range of motion.
I'm in a desperate search for anything that works 😅
Thanks Doc. I will try these.
What to do when your Achilles tendon is strong but extremely weak and painful after waking up or moving after resting?
I can do sitting calf raises with 100kg, standing calf raises with 140kg and I run daily but if I don't warm up, it takes me several minutes of walking for the pain and lameness to go away.
This has been going on for almost a decade.
Help!
What is your opinion of rehabbing this condition, coupled with surfing, bodyboarding and weigh training, but no running for cardio.
Your video has been extremely helpful to me to better understand the issue with my Achilles. I'm pretty sure that I have insertional tendinopothy on my right side and a painful (possibly torn) soleus on my left. Can I work on strengthening my Achilles tendon or should I wait until my soleus has healed?
Glad to hear the video was helpful! Whether or not it’s appropriate to implement the exercises now, really boils down to how much pain you have with them. If you have mild or less pain during the movements, then it would be fine to start strengthening the tendon. You might also watch my soleus strengthening video as that one shows exercises that would help with your soleus injury.
@@RehabScience thanks for your response, I'll check out your soleus strengthening video immediately !
Hi, that was very informative, I’ll start gently with the exercises. My mid portion Achilles has been tender for months and in comparison to the other side is about twice as thick. How long does it usually take the tendon to go back to normal?
Once any aggravating activities are modified and these types of strengthening exercises are implemented, most tendons will improve significantly within 6 to 8 weeks.
@@RehabSciencecan I swim even if I have this sort of tendonitis ?
If swimming doesn't aggravate the tendon, then it is fine.@@Catdad666
Great vid. I think I have insertional tendonitis. I feel a sharp burning right outside the calcaneous heel bone, but ONLY when I keep my leg straight and stretch the calf. I can do all of the above excercises without pain, and it doesn’t bother me when I’m jogging either, only when I do a really deep calf stretch. I’m wondering if I should still just do them from a flat surface, and forget about stretching out my calf until it’s pain free again? Also, I’m assuming we should do these excercises on both the stressed, and healthy leg as well?
Thank you. Your symptoms are interesting in that they don' bother you when doing the exercises or with running. Because your pain comes on with stretching only, I would also want to rule out tibial nerve irritation. Try this: Lie on your back and bring your leg up into a hamstring stretch position with your knee straight. Then, pull your ankle and toes down (ankle dorsiflexion). Does this also reproduce your pain? If so, we may need to have you add nerve mobilizations to your exercise program. If this doesn't hurt much, then I would gradually start doing you calf raises on a step and challenging the tendon through greater range of motion. Does that make sense?
@@RehabScience hey, thanks for the response. Yep, that’s exactly when I feel the pain in the heel, when my leg is straight, and then dorsiflexion.
For example, if I’m lying flat on my back, with legs straight, and lock my ankle in dorsiflexion I can just barely feel it, but if I then keep the ankle in dorsiflexion, and lift my leg off the floor, keeping it completely straight, I can lift it to about 45° and it’s a fairly sharp pain. If that makes sense. Not sure if continuing to stretch it is good or bad for it. I’m guessing I don’t feel it when I run/walk because my leg always has a bend in it at the knee?
The issue has been present for about three weeks now without getting better or worse while continuing to run about 20-25 miles/week.
@@samhill2655 For that symptom, I would recommend implementing the sciatic nerve mobilization techniques in my sciatic rehab video. Even though you don't have sciatica, the those techniques will mobilize the sciatic nerve and it's tibial branch, which runs down the calf and into the bottom of the foot. The video I am referring to is at the top of my page when you go to my main channel page.
@@RehabScience I meant to respond and say thank you. I will implement the stretches.
Thank you so much for your in-depth comment section responses! I also have the exact same set of symptoms as this poster and it doesn't hurt to walk or do eccentric calf raises. It hurts a ton in downward dog though- like someone is pulling my skin off my heel. However the area just posterior to my IT band and the outside edge of my calf (is solidus more accessible from the lateral side of the calf?) hurt enough to scream when I take a gua Sha over the area (maybe facia??) and it doesn't feel at all similar to when I had sciatica. 🤔 I am trying the nerve flossing on my back anyway...it feels icky on my heel but I will keep trying it to see if it helps!
Thanks for making this video!
My pleasure!
@Rehab science Great vid. I think have insertional on my left Achilles and I used to have a lot of pain when dorsiflexing around my heel but now it’s decreased much more, does that I mean I could start stretching it out? My issue is that I can’t plantar flex with that Achilles as much as the right one anymore, the soft tissue muscles in my Achilles seem to react differently in the left than the right and I don’t know another way of gaining that mobility except for stretching, could you tell me how to gain that plantar flexion?
Nice explanation.. 👍
Thanks!
Great ; Sir seam Exercise after tomach pain starts
Thank you dear. I have pain at calcaneus bone
No problem. I hope these are helpful to you!
Hello, thank you very much for the informative video!
On a few occasions, you say, if the pain is near the heel bone, not to stretch the tendon. Does that apply to static stretching, as well? The pain I have is on the inner side of the leg, closer to the heel, or maybe between the heel and the upper area that you are showing.
And recently I am stretching a lot! The calf, the achilles, a few times a day and I feel like it helps, I feel mobile afterwards. Is stretching hindering the process?
When the pain is on the heel bone, stretching can aggravate things and slow the healing process. However, we have to take these situations on a case by case basis. If you feel like stretching is helpful, then it may actually be positive in your situation.
Thanks, I have stopped all stretching now, as the area became more painful. Let's see how it reacts...
@@Em1n3mkar u ok now
Please reply🥺🥺
Hi I can do all of these quite easily, I only have really sore achilles when I deep massage it but usually it's just sooo stiff which is the problem. Especially in the morning or after sitting for too long. Will the stiffness get better after doing these consistently? I even added weight to my backpack, but I feel like the load is still not enough. Also would you recommend to keep running? Usually the stiffnes goes away after 1km. But it might return worse next morning. Also I can feel so much stiffness when doing isometrics, but I literally do these 5+ times a day aswell.
The symptoms you are reporting are quite common with Achilles tendon issues. Because you can do the slow strength exercises (calf raises) easily, I would recommend transitioning to double leg and single leg hopping exercises as your tendon needs to be conditioned to store and release energy in order to successfully return to running. If you aren’t currently doing the soleus calf raises, I would also recommend adding those. I have a video under my ankle playlist that shows how to strengthen the soleus muscle.
can i do the isometric exercises even when my feet are aching? or do i wait until they don’t ache? any help is appreciated
Thanks, Ryan Gossling
Haha, no problem!
Hello. I am overweight (60 pounds over my weight) and I am 53 y.o.
I also suffer from grade 1 tendopathy in my right leg; and I would like you to help me. I have 3 questions.
How often should I do the exercises you mention? Every day, every third day?
I practice stationary cycling, should I stop or continue cycling until I improve?
I do leg stretches, and I do calf stretches and soleus stretches, should I not do the stretches?
Thanks for your explanatory video.
Thanks for this - my tendonitis has been getting progressively worse for probably 18 months now, primarily on the right and it is the insertional type (lower on the heel), sometimes hurts around the outside and bottom of foot too. I can do a 1-legged leg raise with minimal pain, should I jump straight to that or should I build up and only do it when i have almost no pain while doing it? On the other hand the soleus strengthening exercise hurts quite a lot. Should I avoid that until the first 3 levels are easy and pain-free, or should I go ahead and do it despite the pain? Thank you!
I would jump straight to the full range knee straight version if the earlier variations can be completed easily. The soleus exercise is hugely important for getting rid of achilles tendinopathy, especially in runners. If that one hurts too much right now, then I would try to do it with an eccentric focus (up on two legs, down on the painful leg only).
@@RehabScience thank you! I will try it!
@@hoodie427heyyyy
R u ok now please reply🥺🥺
Thanks for making this video!
I have insertional achilles tendonitis and I'm a bit confused by the term "progression". Am I supposed to do all the exercises in one session? Or do I start with the isometric, then change to the eccentric and lastly the calf raises as I get stronger?
Yes, exactly. When pain is really severe, we often have people start with the isometrics, then move to the eccentrics and lastly perform the full range calf raises. However, if you can perform the full range calf raises with no more than mild pain, you can just start there.
How long do we need to do each phase, like 1 week of first exercise then move to next or just til first exercise is pain free?
Hello, I have mid-substance AND insertional tendinopathy inflammation on my right leg. I received numerous physiotherapy sessions and none of them worked. A kortizol injection worked partially, allowed me to start walking again without artificial heel lifts in my shoes. My doctor recommended me to do some exercises to stretch & strengthen my achilles. I came across your video and tried one of your exercises, which is raising both of the feet up on the ground, but my achilles started to ache again. Is aching normal? I followed the exact routine that was provided in the video. What else would you suggest, or how should I do it? I've been in pain for 2 years and I need this to stop. I hope you can help me out.
Great information. If i have pain right now, can i still do it?
Yes, you can perform these while having some pain. However, you may only be able to do the isometric or eccentric options. Only do the exercises that can be done with no more than mild pain.
That high ankle sprain from 2011 is finally going away. I appreciate you. Is there a place to donate?
That’s great to hear! Honestly, if you wanted to donate to my work, you could buy my new rehab book on Amazon. It’s basically an encyclopedia of injuries and shows you the best exercises for overcoming them. Here is an Amazon link if you are interested.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/0dNsKM2
@@RehabScience wonderful!
I have had pain in my calcaneus for 9 months , so annoying as I use to do a lot of muay thai. Great exercise, I never knew I should only stetch on a flat surface. If I do this every day , how long is the typical recovery time ? I'm desperate.
I have insertional achilles tendonitis on both ankles , have you seen cases like this ? I will try to do some of these exercises thanks
I have it like that as well. Takes way longer to heal since there is no good side 😅😅
Hey super excited to give them ago since recently started getting pain after coming back to basketball after a long break. With the bonus exercise, would you advise to slowly add any light load at all or are there better exercises to continue improving the calf strength?
Yes, you could add load to that one by holding a dumbbell or wearing a loaded backpack or weight vest. If your gym has a soleus machine, you could also use that machine.
@@RehabScience Thanks appreciate it!
I suffered a high ankle sprain while playing football then developed pain in the middle of my Achilles out of no where and couldn’t get the pain out.This happened in December, when do you think I can get back on the field and workout again?
Is there a way to modify the ispmetric contractions if its difficult to do? I can tell its harder on my affected leg than it is with my good leg
Hi! Is it normal for it to feel a little worse before it gets better when starting these exercises? For it to feel a little angry initially? Thanks so much
I have Achilles almost every day, and have had for a few yrs now. It started about 3or so yrs ago in my left heel first. About a yrs or so later, it started in my right heel, which now is the worst of the two! If I bang or hit them, I am in extreme pain. I am always stretching my heels out to try and keep them loose, if I sit too long with my tendons retracted, when I get up, I cant walk hardly at all and I am limping for some time.....I find I dont have full stepping motion with my right foot at all. I can have my feet up at home on the couch and out of the blue I will get a sharp stabbing pain in my right heel, with a burning feeling.....so Im not sure if I have what you are describing here or not.....can you help me with things to do?? Its very debilitating. I cant even go on walks with my wife, Im only 57. How did this even happen and why is it lasting forever??
Thanks lot, for last one week pain reduced
You’re welcome! I’m glad to hear the video was helpful!
@@RehabScience Thanks , for your Honesty , Ethics and the Love you have to the Humans , I ordered the Book 🙂
Thank you so much for ordering a copy of my book! I really think you will find it to be a helpful resource for years to come.@@sureshalex1
I was diagnosed with Achilles tendonitis today from the podiatrist but he didn’t tell me which kind and to me it feels like it’s in both areas so I’m not sure which type of calf raises to try. He didn’t provide much advice. Just said to stretch more, orthotics, anti-inflammatories, ice it, and take more rest days which I’ve already been doing a lot of for 2 months.
Hello, I’m looking to know the time frame for each stages? If i am in stage one of the rehab how long should I wait to go to stage two?
I have this problem on my right side, I also have very sore calves and restless legs at night.
Any idea what's going on.
Many thanks from the 🇬🇧 uk
Ivr noticed that even though you stretch the muscles of ur body, body..the more important thing is strengthening. But for strength to come there gas to be stability exercises which is what was being done here i the first exercise.
As ive gotten older ive realized that i wasted too much time in the past trying to do do many reps .
insertional tendonitis do on floor
1- isometric contraction
Raise your foot (do on floor) put weight on leg with issue hold for 30-45 sec do 4 reps
2- eccentric contraction
Raise your foot and slowly lower it: 3 sets of 12-15 reps
every day or every other day
3- Calf raises on painful side 10-15 reps, 3 sets
4- Calf raise with knee bent close to 90 degrees, move only ankle not the knee 10-15 reps , 3 sets every other day
Nice summary 👍
8:08 this stretching could make your situation worse if the source of heel pain is tight Hamstring ?
On the bonus exercise - I do those seated with knee bent and about 50 pound weighted vest laying across the top of knee bottom of quad - does that also hit the Soleus ?
Yep, that would also work for soleus.
Can i do this right before any activity like workout or sport?
Are there any modifications to these you'd suggest for someone who is very overweight? I worry about exacerbating an existing tendon injury by bearing all 350lbs of me on one achilles, especially since the pain is insertional..last thing I need is to tear it straight out of the bone
Right now, I am at the eccentric calf raises stage. The pain decreased from 6/10 to 2/10 after doing isometric calf hold and wall calf stretch every day for 2 weeks. Now I have done 12x3 eccentric calf raises. How long to do eccentric calf raises for? And once that period is over, will my tendon degenerate and become injured again if I stop the physical therapy routine?
Thank you!
Usually, we have people who do three sets of 15 reps of the eccentric calf raises until they get to the point where they can progress to full calf raises with mild or less pain. Once pain has resolved, and you have returned to normal activities, we encourage people to perform calf raises 2 to 3 times a week to maintain tendon health.
Thanks for this video. How many weeks would you leave between each phase of rehab ? Or is it solely based on the individual? Also with this type of injury could it be cause by a muscle imbalance causing the pelvis to tilt forward ? Maybe tight Plantar Fasciitis and tight glutes? Would it be worth while l working on them and also starting the first phase of rehab? I am a Sports Massage Therapist and really have been learning alot from your videos. Thank you. ✌️
It’s mostly based on symptoms. When a particular phase can be performed with mild pain or less, we will switch to that level. Muscle imbalances are not something we can objectively measure well and their contribution to musculoskeletal dysfunction has been largely debunked. Tendinopathy is usually due to a sudden increase in loading volume or intensity. These are categorized as ‘training errors’.
@@RehabScience thanks so much for reply clears alot up and I appreciate the feedback.