Heal Your Achilles Tendonitis At Home! (Achilles Tendon Treatment)
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- เผยแพร่เมื่อ 5 ก.พ. 2025
- The best home exercises to heal Achilles tendonitis at home! Achilles tendonitis treatment exercises at home including Achilles massage, stretching, and strengthening exercises. Physical therapist demonstrates how you can treat heel pain at home to feel better fast!
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🔗 LINK TO DR JARED’S FOAM ROLLER: urlgeni.us/amz...
🔗 LINK TO DR JARED’S STRETCH OUT STRAP: urlgeni.us/amz...
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amz...
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: urlgeni.us/amz...
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🏃♂️ *The Complete Guide To Healing Your Achilles Tendon Pain At Home:*
Struggling with Achilles tendon pain? You're not alone. In this video we’ll cover everything you need to know about understanding, treating, and overcoming Achilles tendonitis from the comfort of your own home. Whether you're a runner, athlete, or simply dealing with nagging discomfort, these strategies will help you get back on your feet and back to doing what you love pain-free.
🦵 *What Is The Achilles Tendon?*
The Achilles tendon is the largest tendon in the body, connecting the bottom of the calf muscles to the top of the heel bone. It plays a crucial role in activities like walking, running, and jumping.
🤕 *What Is Achilles Tendinitis?*
Achilles tendinitis is a common condition characterized by inflammation of the Achilles tendon. It can result from overuse, sudden increases in physical activity, improper footwear, or biomechanical issues. Symptoms may include pain, swelling, stiffness, and difficulty walking or running. Without proper treatment, Achilles tendinitis can become a chronic issue, limiting mobility and hindering athletic performance.
💊 *How To Treat Achilles Tendinitis*
Treating Achilles tendinitis typically involves a combination of rest, ice, compression, elevation (RICE), and anti-inflammatory medications. Physical therapy modalities (presented in this video!) can help improve flexibility and reduce pain. In more severe cases, medical interventions like corticosteroid injections or orthotics may be necessary to alleviate symptoms and promote healing.
🏠 *Achilles Tendinitis Treatment At Home*
While professional medical guidance is essential for managing Achilles tendinitis, there are several effective home remedies and exercises you can incorporate into your routine to accelerate healing and prevent recurrence. In this video you’ll learn the steps you can take at home to help your Achilles tendon heal and feel better!
BEST HOME TREATMENT FOR ACHILLES TENDINITIS
Cross Friction Massage
Foam Roller
Seated Calf Stretch
Slant Board/Step
Standing Gastroc Stretch
Standing Soleus Stretch
Ankle Pumps
Standing Heel Raises
Heel Raises on Stair
Eccentric Heel Raises
💬 Have you experienced Achilles tendon pain? Share your journey and tips for recovery in the COMMENTS below!
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✅ And if you haven't already, SUBSCRIBE to our channel for more valuable content on injury prevention, recovery, and overall wellness!
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![BEST 25 Plantar Fasciitis HOME Treatments [Massage, Stretches, Shoes]](/img/n.gif)
How did you injure your Achilles? COMMENT your experience below! Also tightness in the Achilles often leads to plantar fascia pain in the bottom of your foot... if that's your case then you should check out this video: th-cam.com/video/uod-dBB11hs/w-d-xo.html Good luck!
Feedback:Yes, i could feel the 2nd stretch for the calf muscle[6:19] tighter in the Achilles.
@@samanthamaharajh8456 thanks so much for sharing! I hope these help you to feel better!
I didn’t injure them and don’t know why I have these bumps don’t really hurt but I kits not right
Stepping up in and out of semi trucks.
Sports. I’m icing the tender tendon now
Im a professional athlete, I’ve worked with Olympic trainers, and I can say with 100% confidence this guy is spot on. And roll your foot out.
Hello! May I ask what do you mean by "roll your foot out"? I'm sorry, my english is not that good.
@@Qyuura-u5itake a small ball (I use one with a little give) and massage the arch of your foot with it. It’ll loosen up the muscles and get out those little knots
@@eringreen1911 ahh I see, thanks!
Playing Fifa soccer doesn't make you a professional athlete 😂
Should I ice after
Wow! I went to a couple of doctors and no one was able to help me. I did your exercises for a couple of weeks and now I feel ten times better. I'm continuing to do these. Thank you so much!
Happy to help!
how many times did you do them a week?
@@CristinaOliva agreed, I used to be handicapped each morning and unable to walk , now after these I'm
Pain free!
You saved my life. The foot dr gave me shots and a 600 boot. Nothing just pain. I watched your video. I did it for 2 days n now I can walk again I’m not kidding you. The spoon thing I changed it to a rolling pin lol works great.
Thank you a million times over
Glad it helped and you are welcome!
What is the “spoon thing”
Did you do the stretches when you were in such pain?
Is it normal for it to be too painful for a "comfortable stretch"?
@@barbbartoli4840do painful and comfortable equate?
Use some common sense, the answer is no
My achilles tendonitis is from overuse, lack of strengthening and hill running. I do feel the soleus stretch more at my achilles (for your research). I really appreciate your comprehensive approach. I have spent hundreds of dollars already in a PT practice with non relief, a "strengthening protocol" and dry needling- $135 every visit. Your video helped my relief within 2 days, for free. I am reading that eccentric stretch is the most effective so I hold that for 3 mins every morning. Life changing. I plan to gradually get back into impact exercises, but for now, I am using your strengthening exercises for full body, and getting a better foundation so I can come back stronger.
Thank you for your kind comment!
Is 3 minutes not too long for that stretch?
OMG, after a week of calf pain cause by a Charley horse a few minutes of these stretches made a huge immediate difference in my pain. So glad I found this site.
Thank you VERY much for this video. 12 years ago my Achilles was smashed badly against a concrete step while moving a sofa down three flights, resulting in a rupture that took 7 months to heal enough to walk normally and 4 more months to be able to jog again. It's been weak ever since, and recently I restarted treadmill jogging/walking daily after 3 months of no cardio while doing renovations. I thought I was stretching my calf and Achilles sufficiently before hopping on, but apparently not, as it flared up 12 days ago and got strained. Your massage and stretches are helping tremendously, my calf has finally calmed back down and some flexibility is returning to the Achilles. It's still not ready for any load-bearing stretches, but range of motion on passive stretches is almost back to normal before the pain threshold shows up. And yes, I most definitely feel a stronger pull on the Achilles with the soleus variation of the runner's stretch.
The massage alone got rid of so much pain. Thanks so much man, literally just changed my whole day and rest of my week!
Glad it helped!
@@toneandtightenboth of my ankles are injured how do I fix it
@@Hankeditzzz try to not be on your feet as much as you can
it would be near impossible if you live alone, a month to 2 months ago i got plantar fasicatis and achilles tendonitis and i couldn't put any weight on my left heel so i would just crawl when i couldn't have anyone help me
try to do all of these suggestions and ice your affected areas as well
when you sleep, keep the feets elevated properly - look how to online
i haven't been following this advice that much and i haven't gotten any healing, in fact, it may have gotten worse
i'm going to try and do these stretches more often and try not to walk
problem is, my room is on the third floor, so if i have to go to the kitchen, i end up having to go up and down the stairs, which is the worst thing possible
Thank you so much man! I had been to the doctor for a few years just to have shots of hialuronic but no hope. I just had 2 shots in both legs a few weeks ago but pain kept coming back. I did your exercises for a week and I feel so much better already. God bless you! Thanks a million!
Glad I could help and thanks for sharing!
I'm a teacher on my feet for 27 years, I was told surgery, and non weight bearing for 6 weeks. It hurts,can't wait to try this
I hope this helps you!
I'm 20 yrs old and I had surgery 5 days ago do you have any advice for me
I have been suffering from Achilles tendonitis for the last 6 months due to my job, which requires lots of standing and walking. Thankfully, i found a great pair of shoes, which helped me to forget my pain during my work but the moment i remove my shoes, i start feeling the pain.
It's high time to be a limitless once again. Thank you for the video.
You are welcome! I hope you start to feel better soon!
Which shoes share picture
@@naqshbandiaowaisia3709 That's for female only. "Skechers Arya"
💢thank you so very much! I’ve been living with that pain just thinking it’s just the old age setting in. Finally after doing your regiment for two months to the T, I am completely pain free and got back to running, which is what I used to do for years but stopped because the pain was too much. ABSOLUTELY THANK YOU🙏 🙏
Thanks! That was very helpful
Glad it helped! Thank you for your kindness and generosity!
I fell going up hill. The doc said I over extended the achilles. I don't have a little step for the Stair Stretch at home. This is what I came up with to do it. To start, I put two tomato paste cans on their side one behind the other in front of the bottom of my stairs. This spaced the can away from the step enough for me to work with it. Later I put them on top of a yoga mat to keep them from rolling. I then put the ball of my foot on the can closest to me. After that got easier for me, I took two vegetable cans on their side at the bottom of the stairs and put my foot on the can closest to me. On another note, my ankle was pretty weak for the Eccentric Heel Raises off of a stair so my PT had me start out doing the excercise on the floor first then work up to doing it on the stair as my ankle got stronger. These are all great exercises. Thanks for putting out this video!
i used books
Im professional trainer and I have to say.. this guy is very good!!
I hurt mine from overuse about a month ago. These exercises helped. This is gonna be my new routine for a while.
I am so glad these helped!
Great stuff. Mine is overuse from cycling. I like the eccentric lowering idea. One thing I’ve done is anchor a band to the wall and loop it over my toes. Pulling my toes up with the band providing resistance.
The specialist doctor and physio have told me my Achilles Tendonopathy can’t be because of cycling and it won’t hurt to keep cycling whilst trying to make it better. They have all been reassuring me it is impossible to have been caused by cycling. It’s been bad for walking for over a year but I have cycled 4000 miles this year! Maybe they are wrong?
I was working two jobs and dealing with terrible achellies tendonitis on my right side. Being a very busy person i would often miss or forget my excercises. If your very low on time or just not good at following routines do this. Stretch it, and do calf raises whenever you have time during your day as much as possible. That will get you heading in the right direction and help the pain. Then when you can, keep doing that and add in the eccentric calf raises as hes shown. Thats all i did without actually commiting to a full routine and i'm finally almost 100% after almost a year of agony.
This was so helpful - have been struggling since the last month after developing the tendinitis and felt heaps better after doing this massage, stretching and strengthening every morning for a week. Thanks so much for uploading this video and sharing your knowledge and experience! Appreciate it!
You're so welcome!
You are amazing… out of nowhere my Achilles started hurting really bad… I started doing these expercises and the improvement after first day was better then the second day I skipped it thinking I could… and it came back a little… so I started the exercises again… this has made all the difference… I thought I would have to see a doctor… but ever since these exercise there is no reason to… the exercises take the pain away.
I thought maybe I would do it for a couple weeks… and if it comes back Ill start up again…
I am a runner, I started to feel extreme stiffness and sharp pain in achilles. I followed the video and after a week or so I was running normally again. The pain did come back, I need some treatment on the achilles, but for I am following the video again hoping to resolve my injury before the big race on Sunday.
I have been suffering with this pain for so long and I am so thankful I found your video ❤
I hope this helps you out, @localgal501!
I had a metatarsal fracture in my 20s then decades later overworked my feet running around a facility doing care giving and cleaning, without stretching or enough breaks. Thank you for organizing and showing this material in a family friendly format!! I appreciate the hope.
Glad I found this. I fast walk 110-120 paces a minute for 50 minutes 5-7 times a week on top of 3-5 days weight training. Every couple of weeks my right Achilles flares up and I have to take a week off. I do the same stretches you do but I will add in some massage and stretch more. (I usually fail to stretch before walking and I think that is what causes the flare ups) I am 70 now and I have to remember I am not the young bull anymore just an old one. Thanks for the info.
Thank you I have to tell you I did the massage horizontally down the Achilles’ tendon. It was sore and painful at first but within one minute or less I can feel it loosening up and feels good. So I just want to thank you for doing this video I’m now doing stretches
I am currently going to PT for my Achilles tendinitis. I did not injure it per say but it resulted a few months after surgery to my back (L 2-5 laminectomy). I had some mild foot drop post surgery but was able to walk daily without pain. Once the pain started, I contacted my surgeon who referred me to my podiatrist. My physical therapist has me doing all of the exercises in your video except the friction rub. I will start that today. Great video!
I'm 20 and I had a surgery like 5 days ago do you have any tips or advice that you recommend for me
Something I have noticed is if you trim your toenails low and you don't do anything treat the area, it can become infected or inflamed and that seems to have an effect on the Achilles also, the inflammation that starts in the toe, the bacteria circulates to that area and causes inflammation also.
This video cured me
I had to comment …I have been in pain for 3 years now..I just did this exercise and I felt relieved..thanks
You're so welcome!
All of these work. I do the gastrocnemius and soleus stretches. Most effective.
I'm 56 years old and have been an avid trail runner for the last 15 years ~30 miles per week. I developed achilles tendinopathy and even a bone spur on my right heel a few years ago. I had not been stretching properly before runs. Went to a podiatrist and he prescribed a night splint, some shoe inserts and lots of PT. I have kept with the exercises and it has helped some, but after going on a 20 mile mountain hike 3 months ago, both of my heels became terrible inflamed to the point I could hardly walk. I stopped running and walking completely to let things heal. It took 3 months for things to calm down. I just started walking again this week and the severe pain and inflammation came right back. Not sure what to do. I hate to give up exercise. I love running so much. I will try to follow your protocol exactly. Would love to hear any other ideas on how to treat my pain. The pain is all around the side and back of my heels.
I have the same problem, 59 years old. Bummer, I missed the whole summer can't do walking on the trail. I am going through PT. Everyday my wife does massaging my calf down to heel. You have to start walking slow initially until strength build up , That's what I learned from PT. I do mainly eliptical and gliding exercise and slow walking around.
I’ve had Achilles tendon pain from overuse (not running) for weeks. I did almost everything here (no foam roller or steps) and it already feels better. I couldn’t walk before without pain. Gonna keep doing this until it’s healed.
I visited a chiropractor to help with bursitis in my left hip. She said my legs weren't equal lengths and did some stretching with my left leg . After a week of agony, I visited my Doctor who said the achilles tendon had been stretched too much!
Started skipping, pain started this morning after a good night sleep. Will take some ibuprofen, do some stretching on a slant board, do a few calf raises on the slant board, rest it and try again. Will try your advice.
Keep it up!
All of your videos are super helpful! They provide much needed relief. I’m curious though do you happen to have a video for pain the arch area in the foot? Thanks!!
Not yet!
The wall stretches were my favorite and the second one I did feel it in the achilles more.
I've a tendon disorder in my hand, shoulder and ankle within 3 yrs I've injured. I went for physio in my ankle and it's still hurts I cba going to the docs again they'd give more medication and what not. I'm going to try some of these and after a week I'll come back
I went to physiotherapy, and these are the things they tought me, really effective! Thanks doc!
second time you ve saved my life!god bless you mate
I must say. That first massage worked so well. I got up and walked around with no pain.
Update, that was 4 weeks ago. It was probably 3 weeks into the injury. I'm now doing much better. Not quite 100 percent. I just did what was on this video.
I injured mine walking up and down stairs, including escalators, to get in some exercise as I couldn't get to gym for a week. Thank you for this video. The massaging alone gave me some relief. I'll be doing these exercises daily, especially the strengthening ones, to prevent future pain.
Best of luck!
Very helpful and informative. I did experience some instant relief. Thumbs up👍🏽.
Thankyou very much for these. I do get achilles issues in my left ankle area. I also get some pain, seemingly under my foot and into my arch. Is this related, as along with a massage ball in my arch, these exercises seem to help. I stretch every day, but I think I overstrain it from time to time. I'm 68 in April but very fit. Walking, cycling, jogging, and golf. My family say I do too much, but I love training and being fit. Many thanks for you videos, I use them all the time and have built up a collection that keep me going.
Thank you for commenting! I hope you feel better soon!
You do an excellent job in presenting this physical therapy.
Loving this video - really helping me. And I feel more benefit from the solius stretch 🙏🏻🤩🥳
Love to hear that!
Thank you for the info! For your research I feel the achilles stretch with a bent knee more than a straight knee.
This video is very helpful. Thank you for posting! My achilles tendonitis has been painful and led to other calf issues. Wondering if anyone else has experienced this... I attribute some of my issues to driving long distances with shoes that hit my achilles tendon while my foot is depressing the gas pedal for many hours at a time. I have never heard anyone else note this. But after narrowing this down as a cause, I now wear slides when driving long distances. Anyone else experience this?.
Thank You man. First try to exercise and my foot got better.
Great to hear!
For your research. When I do the calf stretch involving a slightly bent knee, I feel it more in my achillies when I release the stretch. I hope that helps. Thanks for the video!! Much appreciated.
Same here
Been running for last 4 weeks, 3 times a week. Started at 3m now up to 5. Anyway experiencing pain in my right achilles and just finished watching your vid on this topic from 4 yrs ago! Glad to see the methods are similar and still relevant. I'll be doing these exercises each day and see how I get on. Cheers.
Hey did you do the exercises and how do you feel now?
@alans8771 yes I did them and they help, especially the single leg calf raise. I've still got pain but I now think it was born from poor running form. Since I've adjusted that there's little to no pain during or after. It's more residual tightness but a marked improvement.
@@N00b_Bot Im glad to hear your improvement and feeling better, it should vanish overtime as you keep improving. Thanks for sharing! I will try it myself now.
Very good video. I can add that I tried to do too much too fast wrt strength exercises and ended up back where I started. So do as advised in the video.
I have been involved in football for 20 years and never experienced Achilles pain before. Two years ago, I started playing basketball with friends and began to feel pain in both of my legs, with the right leg being a bit worse. The pain is so intense that after a game, I can't even touch my achilles with my bare hand. I took a month-long break, but as soon as I resumed playing 2-3 times a week, the pain returned. I incorporate a lot of dynamic stretching, various warm-up exercises, and plyometrics into my routine. I hope that additional massages will help alleviate the pain. Thank you for your instructional video, sir. I'm afraid if this problem is because of the years sport I had before. P.S. I'm 36 ys old / 66 kg / 171 sm tall / never had muscle or ligament injuries.
I hope that you find something that works and feel better soon!
Update?
@ It definitely relieves the pain and tension, but I needed to take a break for more than two months. I still feel some discomfort occasionally, but it's not as intense as before. I'm planning to do it again every day, along with some exercises, so I can have 40 to 50 basketball days this summer. Last summer was too much for me as went for more than 60+
@@facelesscsgo4134 I hear you, it’s a big grind to do all the workouts in a timing week. (Especially if you’re working full time.)
@ I had a break only from activ basketball games, no running and this staff. The exercises are less than 20 minutes a day. I believe everybody has its own 30 minutes a day.
Fibromyalgia ruined my muscles. My Achilles heel was greatly affected. I am currently doing a self-rehabilitation by going to the gym, and your exercises will hopefully help me a lot!
Thanks for sharing! I hope they do help!
Mine has been hurting me for awhile now and I'm not an athlete or anything it's just painful. I will try these thank you
Would you suggest doing these exercises/massages daily? Thanks.
I did this exercise yesterday morning and I got full pain immediately I saw your video one day better 60 perfect pain gone
Wonderful!
Hi.. I been dealing with achellies pain in both legs. I been in sports my whole life. But I understand at 37 I'm getting older in age. When started to feel my pain it was random. I felt a stiffness in my left then my right. I been dealing with this pain for 2 yeas now. It comes and goes. I just don't know why I have this pain and hasn't gone away. Things feel better when I takes a couple days of rest stretching some and rest more. And feels way better but comes right back. 🤷♂️
Im a Tight End at 6’2 240 Lbs. and all this running has caused a very uncomfortable feeling on my right tendon. I hope this works.
55 yr old woman with achilles tendonitis in both feet, for 6 months now. Huge painful lumps on both Achilles. Foot dr has not helped me. Im allergic to anti-inflammatories meds, i can not walk normally, i had to shorten my gait. Im desperate for help. I will try everything he says.
Getting down stairs is the worse feeling ever
I have severe pain load bearing on my right heal, cannot fully load-bear, pain just above the heal at the back too... I lost 26.5kg in a coma and when I came out I was offered no physical therapy and quickly put the weight back on, started exercising and after 5 days of light running I changed my running shoes and woke up with pain and struggle to walk .. ( have similar pain in my left knee also )
No swelling on either
very nice exercises!
Glad you like them!
Damaged my tendon running too much other day, think it’s the first time I’ve done it cause ouch!! But hoping to fix it with these exercises and stretches, thanks!! Xx
Thanks for the great tips! Starting this protocol today!
Best of luck!
This worked so well for me. I could barely walk before I did this. Now is my daily routine
Wonderful news! Thanks for sharing!
This really helped me with my stretched out Achilles tendon, Thanks!
Glad it helped!
Hey there! Do you suggest doing these once a day a couple of times a week? Should these be done upon waking up or before bed? Before and after exercise? Sorry for all the questions but just trying to pinpoint on the best time to get these in.
Thank you thank you thank you I went for my daily walk this morning , it was a struggle but i made it. 1. I know i have this. Because when i walk up hill backwards it gives me relief. And when i put on my sneakers that have a 2 inch heal it gives me relief.
I am currently icing my achilles tendon right now and its such a relief. 2. I was planning on making an orthopedic appointment but I will do these exercises for a few weeks first.
You got this!
Hi dear,
My sister is not the athletic type at all, does not do sports, how ever her work requires her to walk 12hours a day... she fell while exiting the train and suddenly she has a nearly broken achilles tendon ?! Would these exercises be suited to heal her and help the tendon grow back ?
Thank you so much for your great work ❤
Very helpful thank you, I’ve been in pain for 8 weeks and this is what I’ve been looking for
You're welcome!
Thank you sm I have Achilles tendinitis caused by a combination of daily hormonal injections for pituitary dwarfism and basketball, I will be doing these
Great video! Do you have any suggestions on best shoes to wear during Achilles rehab process?
I have been suffering from severe pain for the last five days, and I am using walkers to walk.
I will try your exercise, and I am so worried about doing stretching due to the pain.
Maybe about a month ago I was wearing sneakers and stepped the wrong way and it has been achy since and I dance 3-5 times a week as well as workout at the gym so I have been using elastic ankle support, salonpas, arnica, tylenol and your tips seem to be helping
funny.
i just developed a soreness in my left tendon from excessive walking. this video just came in clutch!
What a coincidence, @Pxxnxe_! I hope these help you! Thanks for commenting.
@@toneandtightenalso, regarding the Soleus Stretch, i definitely feel it more in the Achilles after unlocking the knee.
this EXACTLY what just happened to me too. pain in left tendon from walking
1st X watching… I’m so grateful for finding your video! I’m 51 & have been walking everyday at the park. I had started to jog & walk. I woke up to my heel in so much pain could barely walk. Going to continue your advice & see how it heals.
?… Is it better to ice it or heat?
I keep reading and hearing that static stretching for the claf isnt good for treating or trying to cope with achilles pain/soreness. But I see a couple of static stretches here. Others recommend doing eccentric stretching focusing on dropping the affected heel down and using the other leg to pull that heel back up. Appreciate some insight or thoughts on this. Thanks!!
Hello. Thank you for your good teachings. I am in severe pain now and I cannot walk. What should I do to reduce pain and recovery? When can I do these exercises?
Thank you! Your video really help with achillis heel pain. How many times can I repeat this same routine in a day?.
Once or twice!
Can the tendinitis be in both legs at the sane time? One is worse than the other though.
My foot hurts so bad I am just limping 😢😢
Seven months later I feel better 😭❤️
me to
I am limping too, can't walk, can't wear a shoe, physio doesn't help. Whyyyyyy
Mines too I have callous but I used the liquid Wart remover & it actually took all the pain away now the back of my ankle hurts like Krazy from wearing high top Jordan’s which I will Neva wear again
Same here, been like that for three weeks now. I try to do stretches and use Biofreeze and pain killers. Like the person above me said I can’t wear shoes because the tendon/heel hurts when I do. I hope everyone is feeling better.
@@jRomero713still as bad? I usually get this and it last a day or less, but it’s very painfull and depending on how bad it gets I can’t walk at all or I can limp. But any stairs are a nightmare.
It just locked today and Im trying desperately go massage the tendon so I can go out as planned. I was planning wearing very good shoes but at this point I can’t go anywhere.
I’m a runner and have had an Achilles issue since March this year. I’ve been ignoring it and trying to run on it. It’s time for me to try and fix it. Do you recommend doing the whole routine once a day/twice a day/before or after a run? It looks like a great routine and I’m excited to get started and be able to run pain free! TIA
I have total knee replacments on both knees. 2 years apart. Within the last week, the first leg done my achilles, at the heel, has become painful....all the time. Maybe I overdid my exercises. Is this common? I will try your exercises. I understand that the new geometry has something to do with this. Thank you for your excellent demonstration. No one explained the importance of strengthening the tendon. I'm 59 years old, and the last thing I want is to get more x- rays. Understand that in no way will I blame you if things get worse...it's on me. Feel free to give your opinion. Hell, I'll try anything.
Thanks for your video!
is the heel painful on idle or during movement ? if it's painful all the time don't do this exercise. but if the pain is during movement then it could be due to stiff muscle. my grandma also had knee replacement (72 years old), she had trouble getting up from sitting position and claim it was painful.
she often got cramped when she sleeps during first 3 week of knee replacement. I try to relax the stiff muscle but on old people I noticed that the symptoms are different. so I think it's advisable to be smarter physically and know which part of your muscle is hurt. if you hate xray do physical therapy, I have good contact but I live in Indonesia. not sure you can reach, but I have my therapy at soekamtocare. hope you went well soon
Got an appointment for an x-ray. It hurts all the time. I'm 59, so we will see what's going on. Thanks for the reply!!
Somehow both of mine are injured. It was a gradual pain that intensified and has been hanging around. Hoping this video helps 🤞🏼🤞🏼
Best of luck! I hope it helps too!
My pain seems to have started in my right calf (playing pickleball) but after doing calf raises in my last leg workout not my heel and around tendon. It’s kind of hard to describe. Started your protocol today and I’m hopeful. Thank you!
Ps. The second stretch that you were asking about seemed to make me feel the stretch more.
Thank you so much for this information. I use these exercises however I still struggle with eccentric movements a full year after the injury occurred. What can I do to strengthen those downward movements? I am anxious to start exercising at full strength again. Thank you!!
I was quite busy a few days ago, manual job starting at 4:30am, finished late at 5pm. Crossfit class at 6pm. By all rights I should have had quite bad achilles pain the folowing day, but it felt "alive" for the lack of a better word. Hard for me to explain for such a busy day as I suffer from this problem quite often.
Thank you for these exercises, I will definitely be trying them.
*Do you have any exercises/advice that would help with the heel pad please.
Alot of online exercises deal with Achilles which I do have trouble with but no one ever mentions painful heel pads/heel cups, it would be great it you could please.
Many thanks
Tina (Dublin, Ireland ☘️)
Woah, I didn't expect that to work that fast. Thank you!
You're welcome!
Wow amazing video it relieved the pain on my ankle ❤
Glad it helped!
is it ok to do these exercises everyday?
Do you recommend icing afterwards? Do you recommend heating pads before these stretches?
My physio has been putting me through agony with 20 x 20 eccentric calf raises and harder lifts. I finally stopped after realising it wasn’t working. Now the consultant wants to operate and says it will be 6 months minimum rehabilitation!
What if it’s too painful to do any of the stretches?
I had this injury since almost two years I tried a different medication like the Anti-inflammatory , voltaren and nothing changed. Right now I’m taking Physical therapy using shocks waves same time I feel better but also same time during walking I feel worse from the pain really hurts and I don’t know what else I can do please if can help me out I will be grateful 🙌🏻
first you need to do an mri or like xray scan of your muscle. if the symptoms is 'muscle tear' then I'm afraid this kind of exercise won't help. I had shockwave therapy too before but it is only to 'relax' your stiff muscle, and that's it.
to fix the pain you need to strengthen your muscle or repair it (if it tears). as far as I know achilles tear have to be medically treated or else you can still walk, but you overload other muscle and it's what causes the pain
Holy Cow. It worked. Thanks!
What do you think about neoprene heel shims? Do they help or hinder?
Any thoughts on how to do these massages and movements if I have lipedema and lymphedema in my legs? I can't access the tendon and calf muscle that closely. Maybe you know what kind of doctor or specialist I should contact for help. Thanks in advance!
I'm a trail runner and my Achilles tendon on my right side is sore. I have a 100k coming up 10/19 so I really hope it doesn't hinder my ability to finish!
Hurt myself playing high level pickleball. 2.5 weeks out pain is still there grade two sprain. Trying the methods shown starting toddy, trying to heal for a big tournament in two weeks😊
Great explanation. Thank you.
Glad it was helpful!
I am trying to recover from complete rupture (x2). My achilles is super tight after both surgeries. I will try these stretching exercises and see if they will help with the constant pain. With my PT and this... hope it works
Best of luck!