Say Goodbye to Achilles Tendonitis Pain with only 1 Simple Exercise
ฝัง
- เผยแพร่เมื่อ 1 มิ.ย. 2024
- I this video, discover a game-changing approach to bid farewell to Achilles pain once and for all! If you're grappling with Achilles tendonitis or tendinopathy, this is your ultimate guide to relief through targeted exercises. We dive deep into the world of eccentric calf raises, a powerful exercise known for its effectiveness in strengthening and rehabilitating the Achilles tendon.
🏋️♂️ Learn how to perform eccentric calf raises correctly, understanding the science behind their impact on Achilles health. These exercises are designed to specifically address the challenges posed by tendon issues, providing a comprehensive and dynamic solution to your discomfort.
🔍 We break down the key components of the exercise routine, offering insights into frequency, duration, and proper form to maximize results. Whether you're an athlete looking to prevent future injuries or someone currently dealing with Achilles troubles, these exercises are tailored to suit your needs.
💡 Join us as we explore the transformative power of targeted exercises, backed by expert advice and real-world success stories. Say goodbye to Achilles pain and hello to a more active, pain-free lifestyle. Hit play now and take the first step towards reclaiming your Achilles tendon health! 💪🩹
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#achilles #achillestendonitis #achillestendon #running #exercise #fitness #fitnesstips #physicaltherapy #physiotherapy #exercises #calfraise
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CHAPTERS
00:00 Introduction
00:45 What is Achilles Tendonitis / Tendonitis?
01:25 Achilles Tendonitis (Signs and Symptoms)
01:56 Achilles Tendonitis vs. Tendinopathy
2:50 Achilles Tendonitis/Tendinopathy Diagnosis and Tests
4:15 Insertional vs Mid Portion Achilles Tendonitis
5:05 Achilles Tendonitis Treatment
5:45 Achilles Tendonitis Exercises
6:25 Eccentric Calf Raises
7:11 Calf Raises for Insertional vs Mid-portion Achilles Tendonitis
8:11 Exercise volume
8:17 Alfredson Protocol
9:05 Recommendations for eccetrnci calf raise dose
10:25 Progression of eccentric calf raises
11:50 Other exercises
12:56 Other treatments
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![Achilles Tendonitis & Back of Heel Pain [BEST Home Treatments 2024!]](http://i.ytimg.com/vi/Z8DY5UAnXDk/mqdefault.jpg)
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Thank you for the valuable information.
I am going to give this a try my Achilles issue keeps coming back. Hopefully this does the trick.
thanks for the health education
Outstanding video mate, and superb depth to your voice!
Thanks for watching :)
I developed Tendinopathy in a Championship Softball game, where I ran the bases 7 times for myself and another injured player exceeding my capabilities. Two days later I was limping and in pain for over 7 months. I played another season at third base during that time, where I didn't need to move as much at that position to get by. When hitting, another player would run for me which is within our rules. Last week I watched your video, twice, and started doing your exercises. Full flexibility has returned in a few days and pain is now a 1 or 2 and I walk normally! I will keep doing these exercises thorough the new winter season to stay on top of the Tendinopathy. Thank you so much much for your help, I'm so glad I found your TH-cam Video!!!
I'm so happy to hear that you're improving @mjdart54. Wishing you the best for the upcoming season. Make sure to continue with these exercises. Recovery is also super important when it comes to long-term management of tendon issues. Good luck!
Thank you for the explanatory video! I have a midportion issue, I play table tennis, so I need to work with these exercises!
Thanks for the feedback. Please don't hesitate to reach out and let me know how you're going.
@@digitalphysio Thanks again! Greetings from Greece!
Very helpful explanation. I went to emergency after my Achilles tendon progressively got worse. In addition to the calf raises, they gave me several exercises to stretch the tendon. So far, there has been improvement. That said, your point about pain management is very important. I started out very aggressively, but the pain forced me to step it down a bit. Thanks
Thanks for the feedback. I'm glad to hear that you're making progress.
Thank you for the clear explanation, I run 50-60km a week. I'm experiencing Achilles pain every morning, I'm really searching to eliminate those pains
Best wishes to you Jeffrey! I can't comment on your situation, but I haven't seen a patient get better without adjusting their training routine.
Great video covering all the major points.
i recently got AT from over running. I have been doing various exercises to progressively load my tendons. I have 2 questions:
1) How do I know I am ready to slowly and safely run again without risking losing my progress and reinjuring my AT.
2) Is foam rolling the legs safely?
Thanks for the feedback. 1. I wouldn't start running immediately, try to build up to it (e.g. power walking, jogging, etc.). Let pain and swelling around your Achilles be your guiding light about if you've done too much. 2. Yes, for most people. Unless you have a specific condition. It's hard for me to know 100% without knowing you, I always recommend seeking the advice of your local doctor or physio for ongoing support.
I'd be interested in your opinion on balancing pain with exercise level. I find that my tendon is aggravated by certain actios such as tripping up or needing to walk a long distance. The area becomes very tender for a few days and then subides. Should I continue the exercise regime as best I can and just put up with the increased pain? I seem to be in a cycle with this issue.
Never put up with increased pain - probably means that you're aggravating the tendon. Can you limit walking long distances? You may need to tone it down initially while incorporating isometrics as a soft way to start the rehab.
About the rest cycle, you said rest every two days. Just to be clear does that mean I do these exercises one day and take a day off so essentially don’t exercises every other day or do I exercise two days and then take a day off take a day off every third day?
Great question Brian, ideally I'd be doing them everyday. For some people, it can become a little painful. So I'd be doing the exercises for two days and taking the third day off to start off with.
@@digitalphysio I do have a lot of pain in my Achilles however, I have a half marathon coming up on March 3. Is there anyway my Achilles tendon would tear long run like this if I’m having lots of pain already?
@@briankim6086 Hi Brian, probably less of a chance of 'tearing' your Achilles tendon as that usually occurs in more explosive activities. I'd say that there is a high chance you'll re-aggravate your Achilles Tendonitis (i.e. more swelling, pain, etc.). Have you looked into amending your training program?
Is it normal to have achilles tendonitis for several months? I've tried almost everything, but I'm not getting any better.
It is common for Achilles tendinitis to persist for a while. You may need to consider seeing an expert like a podiatrist and physio. More often than not, one exercise alone isn't going to improve situations quickly.
When will u stop feeling mild pains cos i feel mild pains anytime. Im 7months post non surgical AT recovery
Tendinitis can take a while to get better. Sometimes up to a year - but you need to be doing the right exercises but at the same time not overdoing it!
@@digitalphysio thank you.
I can't even do calf raises uet because my Achilles hurts so bad. Im basically on bed rest and can't even walk. The pain is by the heel too. This is my 3rd tendonitis in 3 yrs. Two on the left and 1 torn on the right.
May want to follow up with a local doctor - imaging may be important in figuring what other causes could be (e.g. spurs, etc.). Pain relief and anti inflammatory medications may also help.
Spurs yep I my left heel is bigger than my other . I’ve done these stretches that you talk of and wear a boot at night and still flares up with the slightest aggressive motion . Heel lifts and expensive shoes help me mange to get through my day but I’m starting to lose hope after 2 years of this annoying pain.
@Mattbh119 Sorry to hear Matt, have you thought about reaching out to a specialist for a second opinion? Spurs can sometimes complicated things.
I lost interest after 30 secs. What is the holy grail answer? Calf raises?
th-cam.com/video/aje8xHa2Xpc/w-d-xo.html this will take you to the exercise section in this video
Sorry, well made video but but none of this was "game changing" . I have tried it all over the last 6 months without improvement. Physiotherapy has been a waste of money as like you and countless other TH-cam videos the recommendation is calf raises. I have also tried a course of shock wave therapy - another waste of money. Basically my pain mostly goes away after a few days (2 to 3 on the scale) but as soon as I play tennis, it returns to a 7 or 8 for the next day or so. You might say rest it for longer - I didn't play for 2 months whilst still doing the calf raises every other day. As soon as I returned to playing my pain was back! Still looking for an answer - hopefully not surgery .
Thanks for the feedback Tom - unfortunately rehab and treatment affects people differently. Under most circumstances, gamechanging treatments become conventional treatments if they yield a good effect. There are various other factors to consider, which I unfortunately do not have the time to cover (although I may make another video in the future). External factors such as footwear, training schedule and daily routine may need to be modified. Internal factors such as foot posture, presence of spurs and arch height may also need to be adjusted with the help of podiatry. Healthcare is hard because a one size fits all approach does not work. I hope you find the solution to your problem, I'm more than happy for you to get back to me once you find your fix. I will continue to make videos about other strategies to help you fix Achilles Tendonitis based on patient outcomes and literature. Good luck and I hope you get back to tennis in the new year my friend.
Im sorry Sr i notice your coment and if you have in injuru and you go play tennis what you expect to happen? We are talking about impact sport changing Directions etc, have you try first walking for minutes/hours and see how the tendon reacts? Runing? How fast how much all this in mind, resting a few days or wks and going for a sport like tennis is just too much too soon
And maybe a supportive shoe or supportive insole needed.
PRP injections
@huviba5826 Definitely an option going forward. But there is a lack of significant research supporting PRP for tendon issues. This is not medical advice.