Achilles Tendinopathy / Tendinitis / Tendinosis | Heel Pain Rehab (Education, Myths, Exercises)
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Sore Or Stiff Achilles Tendon In The Morning? It's NOT Tearing. Here Are The Causes & Treatment
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Heal Your Achilles Tendonitis At Home! (Achilles Tendon Treatment)
ฝัง
- เผยแพร่เมื่อ 20 มี.ค. 2024
- 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 HOME MASSAGE TABLE: urlgeni.us/amzn/massagetable
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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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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.
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
yes you're right when i brought the leg closer i felt it better,!!
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.
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.
Definitely felt it more in my achilles when doing the soleus stretch!
Nice session, thank you dear
Always welcome!
thanks ! this move at 3:58 helps a ton, I use resistsnce band and it work quite the same. I've been in pain at upper part of achilles tendon since afternoon. I ease the stress and stiffness at evening thanks to this video 😊.
one note to myself is to stretch the calves and achilles/heel before doing leg day 😂, a day before I did leg day.
Thank you, great video.
I do feel that second stretch going deeper down in my heel.
🙏
Glad you enjoyed it!
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!
Thank you!
You're welcome!
very nice exercises!
Glad you like them!
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!
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.
Felted more into the Achilles runners strech
I have a bump on both of my Achilles would you recommend I do this will they go away I’ve had them for a few months
Hi Doc, I came across your video as I felt my tendinitis of seven years (got it in 2016) acting up. I have tried shockwave therapy before (in 2019), and it got significantly better, but I failed to stay consistent in strengthening my tendon. Is it best if I get another shockwave therapy or I can just focus on strengthening and progressive loading? Many thanks in advance!
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!
Hi doctor when should I start this exercise my achilles is just two months since I injured
Suffered this for going on to 5 years.
Carrying chairs and tables up and down stairs for months, working doors and floors for hours per shift... twisting turning.
I'm 36 years old and my grandfather is more active than I am.
I made the mistake of going hard on the shoulder press once I got the smith machine. The next day I wanted to end it! (Life)
But even before this - I couldn't imagine even at @1:40s. Life is depressing if you're dealing with this severely.
I've had dry needling with no avail.
Most of these exercises would probably have helped, as suggested by my physio. But I didn't stick to them. I had the moon boot for a little while and that was absolutely fantastic. No pain at all. Some medication I take, does help but very hard on the stomach (arthrexin).
I think these exercises are for me. I have pins in my left ankle. I am reasonably fit and run regularly. My ankle has never been quite the same since my accident. Will it ever feel "right"?
Hey, could you considering doing one on back exercises for overweight people? Laying down on my stomach isn't exactly a reasonable option right now, but my back does need help.
How many times per day should these be done, once or twice?
What type of stair aerobic platform should I use for stair stretch?
Hi I am having this injury as I play badminton little pain is there while playing
Is it advisable to do these with little pain
How many times a day should i do this “workout” sir
Is it meant to be pain free?
I have an inflamed right heel bursa. My doctor recommended an Achilles brace, but i found it very uncomfortable, especially on that heel. I stand and walk all day at work. Most days i end up limping. Ive tried various stretches everyday, but they don't seem to be helping. Any suggestions? Thank you
Please help me.Problem is regarding my left quadratus lamborum on my left side. For 3_4 years it was giving me a lot of pain in the middle side of my left side back but a few days about a week ago I was sitting on floor for long time and I didn't realize that I was putting pressure on my left hip and left side while sitting and when I stood up I had an extreme pain in my hip and thighs and my lower back side . And the pain that I use to feel on the middle of my back side and no there I feel like it's now shifted down towards my left hip and a part of my left lower back and now I want sit on a sofa as easily as I used to sit before this happened. What should I do and how should I get rid of it. Please help me I'm in pain
I think I have Achilles tendonitis? Stretches are more painful when trying to angle my foot too much but I can perform variations of them. Reinjured trying to run too soon, a month after injury originally occurred.
These injuries usually take a few months then, to fully heal, right? Lesson learned.
My injury has been about 7 weeks ago an it is a ruptured tendon will this help or hurt? My toes are curling downward when I walk and I have no strength to push my foot off the floor.Can you help or do I need to see a dr.? I am 71 years old. Thankd
Sr i have pain in my lower back in place of lower backbone. I also have burning sensation in my right leg and right side of back. What should i do for it . Please guide me. I am 27 year of age...
Are these safe to do with a bone spur?
Came cross your video wanted check it out
I felt it instantly when I bent my knee.
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!!
I'm on my feet alot at work . I walk back and forth in a restaurant and have work shoes with too much cushion that the foot feels like it's moving . The following day I felt a pop while riding my bicycle . Could I possibly have injured my Achilles , and could this plan of treatment help me ? Please respond . Thank you .
Dr Jared, due to previous injury, I have a calcification on my Achilles slightly above my left ankle. I have zero pain, but I can’t stand on my left ball of the foot unsupported. So I don’t have push off on that foot. I’ve tried rehab and red laser therapy and those haven’t helped. My left calf is also weak. Do I see a podiatrist or orthopedic doc? Is it surgery time to remove that ossification? Thanks.
Oh man - I'm sorry to hear about your pain, @d.sylvester5492! If PT didn't help, I would perhaps consider a couple of options: 1. Go to another PT (I always advocate conservative care over anything else) 2. Go to a podiatrist (they may be able to recommend a different treatment) 3. Go to a foot/ankle orthopedist. For something like that I like as many opinions and options as possible to come up with the best plan of care with the fewest long-term implications. Good luck!
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!
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
Did the roller 😁😁😁
Yes! It worked!! Started tsking the tenderness, pain away the first day!
There are a lot of advice, i 10/10 recommend the knowledge on this channel. Question, whats effective when you travel and cant take the foam roller (this was really big, its been 4 days since i started, first day with no early morning stiffness 😀😀😀)
problem is my calfs arent tight so none of these help. I went to phisio for months with no change.
URGENT I CAN WALK With pain but swollen for 1 Yr now. But 1 Yr still unable to go on tiptoe?? Why.
Then a doctor told me if I walk too much the achilles could snap?
Any exercises for tailbone pain which is out of alignment
I don't have a video on that yet, @ssidhuj, but I appreciate the suggestion! I'll see what I can do.
Try the Bowen Technique
Just played basketball yesterday for first time in a while now the next day I can hardly walk
I have some pain but still want to play soccer. I can still walk and all. Its just sore. Are the odds of it rupturing increased greatly on a situation like this?
Moving/sports is possible ONLY if on a scale from 1-10 pain comes max to 3. Be aware of the reaction 24h later, the achilles responds later/delayed to your exerciseload
It's always better to take the time and heal first. Further injury could make things worse and put you down for even longer.
I didn’t find self massage and stretching to help at all. I much prefer to do the heel raises without being on a surface. just on the ground. on a block like that would be have been way too much to start with. The thing that’s helped the most has been some Soleous activation in different positions and then progressively loading heel raises but from a ground position not on a step up.
Such great insight, @allysonvollmer7223! You make a great point - there are MANY treatment options available and what works for some may not be the best for others. Thanks for sharing your personal experience and giving us some more ideas as to what could be helpful! 🙏🏼
Now I thought we weren't supposed to stretch insertional Achilles arthritis. All the other videos say we just do load training and heal UPS.
Hoe can I send u a donation via Venmo?
Anyone else hear a popping sound in the achilles from time to time while doing heavy calve raises without any warm ups?
Is that a precursor to injury or just a normal thing that happens if not warmed up properly?
@@KenanTurkiyehappens to me idk
@@rileygemme50 ty for the feedback, do you know what it is?
nothing works. I have to walk less than a quarter mile every day, down to the store for food. No matter how 'ok' (that's a relative term) my achilles feel when I leave, by the time I get back, both, (or sometimes only one) are killing me. They never heal
Mines come and go for years now. Never tried to fix it, hopefully this works.
To fix Achilles Tendonitis you need to use heavy loads , Make it or Break it - tactic . When you stretch the tendon with heavy weight you force the little fibers inside to go in same direction . The massage dosnt work .
Thanks for sharing your experience, @kevinnikolov4418! Eccentric loading is absolutely the goal that everyone should work towards. I will disagree with you on the massage, though... there are a number of good studies that support cross-friction or cross-fiber massage as an effective means of healing tendinopathy.
Please guide .
i workout at home ani workout at home so i started HIT withot wearing shoes and suddenly this pain comes up , i neglect that and it increase , i feel pain early in the morning and the time my leg is in the rest and then i started to walk and it goes away in few minutes, and when i stretch its all good and i also realize when i stretch second time at night and use some balm it reduce inflammation and relieve pain so i feel much better in the morning and pain like get better,This pain is from several weeks so do i have to stop doing cardio or weight lifting or HIT? and how long does it take ?