How did you injure your Achilles? Tell me in a comment below! This can be a tricky one to treat, but if done correctly you can do it very successfully. Check out the all-new updated version of this video at this link: th-cam.com/video/bjwAxxQYqwM/w-d-xo.html Hope you feel better fast!🙏🏼
Playing soccer but I then recovered from it but I injured it again playing basketball because I landed weird with my foot and it’s been months and I haven’t felt 100% but hopefully trying this will help!
I tried the atg knees over toes workout the book called knee ability zero and the next day I had horrible doms and had doms for 5 days straight then I had achilles pain from simple walking amd standing
For a long time now your videos have been my 'go to' for any aches and pains - and fitness. I have had achilles tendonosis with running but this follows on from a severe calf tear playing tennis a few years ago. Your videos on calf muscles and now achilles strengthening have kept me running. Thank you so much once again 😊.
Hi Amin. Sorry for the delay in reply - only just seen your question. I hope things are better for you and you are running again. It was really a good 6 months after my initial achilles issue before I could run pain free. The biggest improvement came when I increased the cross training - swimming in particular made a big difference.
That massage does wonders mate. I was afraid to massage it, and seen some other channels around that only talk about the stretches and exercises and while they do work, the massage itself, relieve almost all the pain to the point I can raise on the bad foot only with almost 0 pain, and the swelling I have in the tendon also decreases after it. So thank you so much.
Thanks Jared… I had tendonosis for the longest time and this video helped me knock it out, so I can now train for the running part of NY Ironman 70.3. This made all the difference.
Hi Jared - over the past few months your videos/advice have helped me fix IT band issues that had plagued me for a while, and now you've solved my achillies pain. Thank you so much - I've been able to start training for marathons again. Cheers from the UK! Nik
cant wait to do this for me everyday after work as my right leg been paining everyday love your channel soooooooooooooo much love your exercises sooooooooooooooooooooo much
You’re telling me this whole time I’ve had tendinosis!? Honestly what a relief to know why both my Achilles have been hurting ever since my half marathon 3 years ago. I’m not active like that anymore but am trying to reclaim what the pandoozy beat out of me. They hurt even just in the morning when I wake up or if I’ve had a high walking day. Thank you so much for this, I’m going to start this ASAP.
Been dealing with insertional achilles tendonitis for 4 months now. It sucks. - Custom orthotics - Foam roller many many times daily - Massage gun many many times daily - 2x P/T appointments a week - Icing at least twice a day - NSAIDs - Dry needling (Gastroc, Soleus, TFL, Peroneal) - Calf raises (On the floor only. Can't dorsiflex yet. At least not heavy weight bearing) I had a gait analysis done with a P/T. A week ago I was basically feeling 90% healed. I was encouraged to begin adding in 30-60 seconds runs to my walks. Unfortunately the very first time I tried to run, it caused a flare up and has now hurt (5/10 pain) for about 9 days straight. Scheduled for an MRI in a few weeks. X-Ray clearly shows absolutely not a heel spur. No idea whats wrong. Hoping the MRI finds nothing crazy and I just need to gradually continue loading it more strategically. I can say the last couple days, doing single leg calf raise and hold, with extra weight is definitely doing something to help. This is such a frustrating injury. My advice to anyone who gets this type of injury. Get an MRI right away. Rule out bone spurs. Figure out if you are just dealing with scar tissue, or if you have a tear or bursitis early on. Its frustrating not knowing exactly what tissues are effected and how.. and realize many months in you may not be doing the right things to heal. Crossing my fingers by the time my MRI date is here, I'll feel like I won't even need it anymore. Going to keep walking and carefully do my calf raises / holds with as much added weight as I can tolerate without overdoing it.
@@xbadandy182x Is bursitis worse than tendonitis? I got a question for you i had this injury abt a week ago and went to get an ultrasound and an xray they said everything was fine. but my tendon still feels swollen and hurts. do you think i can heal in around 2 weeks time from now, as i have a tournament then. I tryed jogging but its gets worse so i think im going to rest it for now.
@@AesthethicAkhira If its tendonitis or bursitis, maybe. Rest is wise. Heel lifts to take pressure off the area. NSAIDs / Pain pills and ice to reduce inflammation. After a couple weeks it may calm down. Mine took over a month to fully go away.
Amazing!!! thank you so much! I just injured this yesterday taking a Bar Class. I will be doing these excersices everyday! I really appreciate your channel.
🎯 Key Takeaways for quick navigation: 00:00 📋 *Introduction to Achilles Tendon Pain* - Explanation of Achilles tendon location and function. - Common causes of Achilles tendon pain: overuse and explosive injuries. - Distinction between Achilles tendonitis and Achilles tendinosis. 02:08 🦵 *Achilles Tendonitis vs. Achilles Tendinosis* - Achilles tendonitis involves inflammation and is treated with rest, ice, and gentle stretching. - Achilles tendinosis involves scar tissue and tissue breakdown, requiring aggressive massage, stretching, and strengthening. 03:05 🖐️ *Cross-Friction Massage* - Cross-friction massage to promote tendon healing and break down scar tissue. - Technique for performing cross-friction massage on the Achilles tendon. - Importance of gradual pressure to avoid excessive pain. 05:07 🧼 *Calf Massage and Mobilization* - Massaging and mobilizing the calf muscles to alleviate tension on the Achilles tendon. - Using a foam roller for calf massage, with a progressive approach. - Link between calf tightness and Achilles tendon pain. 06:32 🧘 *Calf Stretching Techniques* - Seated calf stretch using a strap to target calf, hamstring, and knee areas. - Importance of maintaining good posture during stretching. - Recommended duration and repetitions for the stretch. 07:52 🚶 *Gastrocnemius and Soleus Stretches* - Gastrocnemius stretch to target the top part of the calf. - Soleus stretch to focus on the lower portion of the calf and Achilles tendon. - Instructions and repetitions for both stretches. 09:44 💪 *Achilles Tendon Strengthening* - Importance of strengthening exercises to prevent pain recurrence. - Progression of heel raise exercises, starting with double-legged and advancing to single-legged on stairs. - Introduction to eccentric contractions for optimal Achilles tendon healing. Made with HARPA AI
Thanks so much for this video! Last year I injured my achilles by rapidly increasing my level of activity with a lot of plyometric exercises. I switched to lower impact options like biking and swimming to avoid pain. Each time I thought I was better and returned to running, the pain would flare up again. I've been rehab-ing with this routine for about two months and finally feel ready to return gradually to running and jumping. A cork yoga block has been the best accessory for the heel raises.
Hello ! Great videos & extremely helpful ! Im in my 5 month of recovery of a partial tear of my Achilles, the pain is gone but still stiffness along with just slight inflammation , going to physical therapy twice a week which has helped out tremendously! My question is, im a professional dancer with a big performance in a month, do I continue physical therapy to loosen up my ankle/Achilles or allow my dance/movements loosen it up ??? 🤔🤔🤔
Your video is really very helpful I'm always grateful that there's a kind Doctor like you .thank you so much for sharing . More power God Bless you always. Always watching from Dubai
Oh wonderful, Amy! I've certainly treated my fair share of ballet dancers; it's amazing what you're capable of with your bodies! I appreciate you trusting me as a resource to share with your students. Thank you so much! 🙏🏼
You said you don't want the heel raises to hurt. What if they do? Should I only do the other things until it gets better and the raises don't hurt? It hurts on the outside of my achilles. It burns and is difficult for me to put my whole wait on that foot when I raise up.
I've had my achilles injury for nearly eight weeks after playing football in the uk(soccer).... Was very painful and could hardly walk... I'm going to give this a go to see if I can get back to some form of fitness...
Use pain as your guide. However you should experience some pain as the saying goes, “no pain no gain”. A good number is 10 reps. He said 30 - 60 seconds each. If “itis”, such as tendonitis, the massage and perhaps an anti-inflammatory medication is necessary, heat and/or cold to promote blood flow. I also can’t stress the importance of a very good pair of shoes for support. That is usually lace up such as tennis shoes.
I’m 16 and hurt my heels last September using a rope swing into shallow water and slammed my heels super hard into some rocks. My heels have always felt fatigued and painful since then, but I noticed that when I do tons of high intensity activities the pain goes away. Idk if that’s due to adrenaline or something else. I noticed after I hurt my Achilles tendon that the back of my heel started to form a big bump due to what I believe is scar tissue. Is it ever too late to deal with this problem? I’ve held off seeing a doctor and treating it correctly for awhile.
I enjoyed another video of yours, very useful, informative, and easy to follow. Appreciate the content. You’ve got a new subscriber! I moved into a new 2 story house. All the new climbing up and down the stairs moving in and now living and carrying a baby on the stairs has led me here with bad pain in my Achilles. I hope these stretches and exercises help!
Feels very better after stretching Am going for waking daily to work Should I rest often if this comes up? Or I can continue my waking and do stretches in coming days?
Interesting, I was told by the podiatrist not to do heal raises or heal raises on stairs, as it strengthens the muscle, creating tightness. Stretching was the sole advise, in which there are many good stretching exercises demonstrated here.
I get this every single time I sit at work. My heal swells up a little and then my leg is tight. It’s even affecting the outside of my knee. As soon as I do what you’re teaching it helps. Oh yeah I have that weird knot feeling in my calf and the bottom of my toes hurt. Hate it! Love your videos they help a lot!!! Stay active everyone!
Thanks for the tips and videos. I am diagnosed with the mixture of both. I am a walker and Is there a good pair of women’s shoes and an orthotic insert you suggest for walking ? Any brands? Any suggestions for an indoor shoes to walk on the hard wood floors? Thanks!
I gained a lot of weight. Then got back into working out with a lot of high impact workouts such as jumping and running. The pain began suddenly but off and on and now the pain is daily. I have cut out the high impact workouts but the pain is still there and very prominent. The pain is in the top region of my Achilles and not the bottom.
So what I realize is, that when ever we are about to do any thing that have a major impact on the Achilles, we should stretch and massage. I went to physical therapy for my leg and this is all the techniques I was told to do. But when I thought I was better, I didn't do these techniques anymore. Now I'm in pain again. So if it's working don't stop using techniques. I will continue to keep working at this. I miss dancing and I want to get back to it.
How many days per week should I do strength work on the calf and heel etc...daily or one day rest then again? when i am sitting too long the tendon is stiff when i walk then loosens up after few mins....any solution for this?
My only symptom is a sharp burning sensation in the right heel, not the tendon, and only when I sit on the floor and touch my toes, pulling the toe toward me with knee locked straight. Is this achilles tendonitis? Its not in the tendon or sides of the tendon, its lower, in the area where the tendon diffuses into the heel bone. Its a burning sensation, and sharp. Thank you. Also, I had resumed light barbell squats in the week before, empty bar only.
Good morning doctor. I would like to personally thank you for sharing your videos. I get so much from the videos and try to follow all you do. I feel 100% better all around. Had lower back issues (no more after following your video) , same with my neck. I would like to know if you have a video that may be able to help me on my right foot. Starting to get a bunion that at times too painful. Thanks so much in advance.
*why is it that the pain is unbearable when I wake up in the morning😭😰?* despite a good sleep, I barely can walk. *ice and Arnica cream has been very helpful* but the pain is not going away. *starting this exercises now in my bed, hopefully it will improve* Merci Doc'
@toneandtighten hello 👋🏽 Doc I want to say a *BIG THANKS* for the exercises on these videos. the Achilles tendinitis pain started mid July😢 is under control now. I feel *very much more better* doing the wall 🧱 exercice you are showing here, it works tremendously well for me. stretching the back legs 🦵🏾 muscles *gastrocnemius, soleus, Achilles tendons* is absolutely impressive 😍😍😍. it's now my routine to do wherever I can if there is a wall even in my 🚿...couples with *Arnica cream* for tendons massage ( I threw aways the pills 💊 I was prescribed) the result is fantastic. No more pain. Again *Massive Thanks YOU* ✨️ greetings from Paris
Hi Jared, I just love your instructional videos, Very easy to understand and to follow. I will be trying out all that are available, But at present I have difficulty with exercising on the floor. I would like to able to purchase a workout bench similar to the one you use in your video. That is the wooden fold-up bench one. I have tried searching the internet, Not yet seen anything similar to yours. Would you be able to guide me to where I should go. It would be used in my home so it a matter of space also. I live in the United Kingdom. Cheers. Jack
Hi I have tendinitis but my podiatrist says my knee is causing it because my leg want go all the way straight. I had knee replacement last year and I work on my feet all day
I one time got a cut on my Achilles from a pair of work shoes, and another time was after a two day all day dance where the next morning it was sore. Both made it hard to walk on it because of the soreness.
My Achilles have been hurting for months. I’ll do all these massages, foam rolling, stretching and strengthening exercises daily until I get back to normal
I also have pain in insertional achilles tendinitis from last 6-7 months and it’s not getting better. I tried medicine, exercise, stretching, rest all but still it’s not recovering. Plzz suggest something
I wore a pair of shoes that wore out quickly and I was just running a normal 3 miles after I bought some more shoes that are more supportive I feel it very often
Hi Rachel! I'm sorry to hear about your ankle. This is my "ankle rehab 101" video - this is where I would recommend starting: th-cam.com/video/Ehan_VI7p4c/w-d-xo.html Good luck!
I broke my foot in a car accident by pressing on the brakes a Periodt of time this brake has caused me to have a collapsed arch and it was dislocated and it wasn’t set right what tips can you give me to help
Hello Doc my foot was Plantar flexed beyond necessary in a sport related injury. Pain in the back-->side Achilles area feels like tendon tear or strain. Follow this video?
Seems the case. For me my work shoes are causing this. I guess they are too arched or something and I need to stop bouncing up and down the stairs because it’s hard on your ankles
i had fulkerson surgery in july and tried to play soccer about 4 months later in a game and could only pay around 30 minutes because of the overcompensation of my achilles making up for the weak muscle. it’s been 3 weeks and i still have pain with running or exercising. i have been strengthening my calves but it’s hurts a lot to do those exercises. will the pain go away on its own or do i need to get help about it?
I’m 29 Currently joined a turf soccer league with co workers, I don’t really do much cardio or run. I recently noticed after our second game I have a lot of pain in my ankles and knees, I can’t really run without pain on them when I step. I don’t feel sore but I have a decent amount of pain on ankles and knees and where my Achilles is. Any remedy ? I want to play again Saturday but idk if ima be able too. 😞 I’m not used to feeling pain from playing sports until now. I’m even struggling running on treadmill lol I feel old 🤦🏻♂️🤣
Are there any prescription medications that might cause pain? I just woke up one morning and ouch! And I'm not very active. Can't figure out how it happened.
Me too, l,m an elderly lady,pretty fit, don,t walk much and suddenly woke up with awful pain and a swollen lumpy achilles Could it be due to life long antibiotics?
I have a bad ankle sprain due to skateboarding. Now every time i rotate my foot, my ankle had cracking/popping sounds and some tension on the ankle bone. It has been a month and i'm trying my best to rehab my injured foot. But each time i tip toenor point my foot forward, the achilles area has sharp pains that also runs along the side of the ankle. I do supported tip toes while elevated on a foam block until my calves feel a burning sensation. The condition still hasn't improved, any advice?
Hi Jared, I have discomfort behind my heel/Achilles section. It hurts when my foot kicks the soccer ball and foot extends forward from kicking the ball
When wearing flat shoes I’m good, but when I wear a inch heal or higher my right ankle gives way. So if I turn my foot to 2 o’clock position I manage to get where I need to🤦♀️without the ankle giving way. So will these exercises help this issue. Had this problem for over 2 years as I always wear flat shoes and only heals when going out. TY
Hi, I have a question about the foam roller video on posture. When I lay along the foam roller, my lower back or lumbar begins to hurt because of that gap and the foam roller isn’t supporting there. Is it supposed to be this way?
Ive been doing heel raises, but it seems like every time I try to run my achilles tendons hurt right away. Ill try to rest more and only do the workouts youve recommended. Can I do the heel raises everyday or should I do them every other day so I dont overwork the muscles?
I had a surgery and where my fibula had come out tearing the skin and ligaments and it has been two years I still feel some issues even after 6 months of physio and I have the strength but still have issues and I cannot sit in a deep squat as well, I usually fell back if I do it but if I do it with a plate or a little elevation I am able to do it so not sure what can be done please guide.
I’ve had an Achilles rupture on my right foot and I’ve been on crutches and a cast then a boot and now my left foot been supporting me so much with stand and walking my calf kinda feel weak and my Achilles tender got soft and painful on my left foot and it’s so stressing
Maybe I missed it. I believe I have Achilles Tendonosis. I CAN run, but I feel it. So I don't think it's TOO serious, but my question is, how often should you do the exercises in the video. I am strong enough to do the final exercise. But I'm also just starting. Can I do this every day?
Q: I play soccer and sometimes get a tighten, popping sensation in my left calf, around the popliteus muscle area and when I squeeze my calf with my fingers or by tightening my foot it pops. Any tips?
Hi, I play soccer and I twisted my knee about 2 months ago. But I still have pains under my kneecap, what can I do to make it go away since it has been already 8 weeks and still hurts little here and there under kneecap. Any help from you I would appreciate. thank you
@@toneandtighten Thank you, I have a question do you think if okay for me start to jog slowly now since its been 9 weeks almost after the injury. Or you think its better to wait little longer.
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How did you injure your Achilles? Tell me in a comment below! This can be a tricky one to treat, but if done correctly you can do it very successfully. Check out the all-new updated version of this video at this link: th-cam.com/video/bjwAxxQYqwM/w-d-xo.html Hope you feel better fast!🙏🏼
Playing soccer but I then recovered from it but I injured it again playing basketball because I landed weird with my foot and it’s been months and I haven’t felt 100% but hopefully trying this will help!
Benign tumor. Any suggestions?
I tried the atg knees over toes workout the book called knee ability zero and the next day I had horrible doms and had doms for 5 days straight then I had achilles pain from simple walking amd standing
Jumping off my truck 😞I’m am 54 years old
Pole, ballet, and slipping and twisting my ankle a bit.
Thank you so much! I’ve been having pain on my left foot, I’m a ballet dancer and these exercises were very helpful !!!
For a long time now your videos have been my 'go to' for any aches and pains - and fitness. I have had achilles tendonosis with running but this follows on from a severe calf tear playing tennis a few years ago. Your videos on calf muscles and now achilles strengthening have kept me running. Thank you so much once again 😊.
You are so welcome! I am happy to hear you are finding my content helpful!
Hi
How long did it take untill You could run again?
I've been doing this for a month, it's better but still I can't run
Hi Amin. Sorry for the delay in reply - only just seen your question. I hope things are better for you and you are running again. It was really a good 6 months after my initial achilles issue before I could run pain free. The biggest improvement came when I increased the cross training - swimming in particular made a big difference.
That massage does wonders mate. I was afraid to massage it, and seen some other channels around that only talk about the stretches and exercises and while they do work, the massage itself, relieve almost all the pain to the point I can raise on the bad foot only with almost 0 pain, and the swelling I have in the tendon also decreases after it.
So thank you so much.
Thank you so much for sharing and for your kindness and generosity! Much appreciated!
@@toneandtighten hello, is there any way I can contact you?
I just finished 6 weeks of therapy. Back to work 12 hour days on my feet for third week and I’m in so much pain again!
Thanks Jared… I had tendonosis for the longest time and this video helped me knock it out, so I can now train for the running part of NY Ironman 70.3. This made all the difference.
I am so happy to hear that!
Hi Jared - over the past few months your videos/advice have helped me fix IT band issues that had plagued me for a while, and now you've solved my achillies pain. Thank you so much - I've been able to start training for marathons again. Cheers from the UK! Nik
Great to hear and you are so welcome!
cant wait to do this for me everyday after work as my right leg been paining everyday love your channel soooooooooooooo much love your exercises sooooooooooooooooooooo much
Thank you so much, Ramya Padmanabhan! I hope you start to feel better soon, and thanks so much for commenting and for your support!
You’re telling me this whole time I’ve had tendinosis!? Honestly what a relief to know why both my Achilles have been hurting ever since my half marathon 3 years ago. I’m not active like that anymore but am trying to reclaim what the pandoozy beat out of me. They hurt even just in the morning when I wake up or if I’ve had a high walking day. Thank you so much for this, I’m going to start this ASAP.
You are welcome! I hope these help!
@needmofaith how did they work for you ?
Had pain there 2 weeks ago. Went away last week. And came back today on my first day back to work b4 I even got to work.
I can barely walk right now, and I am going to try these exercises. Thanks so much, doc!
I hope they help!
Been dealing with insertional achilles tendonitis for 4 months now. It sucks.
- Custom orthotics
- Foam roller many many times daily
- Massage gun many many times daily
- 2x P/T appointments a week
- Icing at least twice a day
- NSAIDs
- Dry needling (Gastroc, Soleus, TFL, Peroneal)
- Calf raises (On the floor only. Can't dorsiflex yet. At least not heavy weight bearing)
I had a gait analysis done with a P/T. A week ago I was basically feeling 90% healed. I was encouraged to begin adding in 30-60 seconds runs to my walks. Unfortunately the very first time I tried to run, it caused a flare up and has now hurt (5/10 pain) for about 9 days straight.
Scheduled for an MRI in a few weeks. X-Ray clearly shows absolutely not a heel spur. No idea whats wrong. Hoping the MRI finds nothing crazy and I just need to gradually continue loading it more strategically. I can say the last couple days, doing single leg calf raise and hold, with extra weight is definitely doing something to help.
This is such a frustrating injury. My advice to anyone who gets this type of injury. Get an MRI right away. Rule out bone spurs. Figure out if you are just dealing with scar tissue, or if you have a tear or bursitis early on. Its frustrating not knowing exactly what tissues are effected and how.. and realize many months in you may not be doing the right things to heal.
Crossing my fingers by the time my MRI date is here, I'll feel like I won't even need it anymore. Going to keep walking and carefully do my calf raises / holds with as much added weight as I can tolerate without overdoing it.
did it heal?
@@AesthethicAkhira Yeah. I got an MRI. It ended up being bursitis and not tendonitis.
@@xbadandy182x Is bursitis worse than tendonitis?
I got a question for you i had this injury abt a week ago and went to get an ultrasound and an xray they said everything was fine.
but my tendon still feels swollen and hurts. do you think i can heal in around 2 weeks time from now, as i have a tournament then. I tryed jogging but its gets worse so i think im going to rest it for now.
@@AesthethicAkhira If its tendonitis or bursitis, maybe. Rest is wise. Heel lifts to take pressure off the area. NSAIDs / Pain pills and ice to reduce inflammation. After a couple weeks it may calm down. Mine took over a month to fully go away.
I have the same for 2 yrs now...still have pain. 😢
Amazing!!! thank you so much! I just injured this yesterday taking a Bar Class. I will be doing these excersices everyday! I really appreciate your channel.
Are thosw workin?
🎯 Key Takeaways for quick navigation:
00:00 📋 *Introduction to Achilles Tendon Pain*
- Explanation of Achilles tendon location and function.
- Common causes of Achilles tendon pain: overuse and explosive injuries.
- Distinction between Achilles tendonitis and Achilles tendinosis.
02:08 🦵 *Achilles Tendonitis vs. Achilles Tendinosis*
- Achilles tendonitis involves inflammation and is treated with rest, ice, and gentle stretching.
- Achilles tendinosis involves scar tissue and tissue breakdown, requiring aggressive massage, stretching, and strengthening.
03:05 🖐️ *Cross-Friction Massage*
- Cross-friction massage to promote tendon healing and break down scar tissue.
- Technique for performing cross-friction massage on the Achilles tendon.
- Importance of gradual pressure to avoid excessive pain.
05:07 🧼 *Calf Massage and Mobilization*
- Massaging and mobilizing the calf muscles to alleviate tension on the Achilles tendon.
- Using a foam roller for calf massage, with a progressive approach.
- Link between calf tightness and Achilles tendon pain.
06:32 🧘 *Calf Stretching Techniques*
- Seated calf stretch using a strap to target calf, hamstring, and knee areas.
- Importance of maintaining good posture during stretching.
- Recommended duration and repetitions for the stretch.
07:52 🚶 *Gastrocnemius and Soleus Stretches*
- Gastrocnemius stretch to target the top part of the calf.
- Soleus stretch to focus on the lower portion of the calf and Achilles tendon.
- Instructions and repetitions for both stretches.
09:44 💪 *Achilles Tendon Strengthening*
- Importance of strengthening exercises to prevent pain recurrence.
- Progression of heel raise exercises, starting with double-legged and advancing to single-legged on stairs.
- Introduction to eccentric contractions for optimal Achilles tendon healing.
Made with HARPA AI
Thanks so much for this video! Last year I injured my achilles by rapidly increasing my level of activity with a lot of plyometric exercises. I switched to lower impact options like biking and swimming to avoid pain. Each time I thought I was better and returned to running, the pain would flare up again. I've been rehab-ing with this routine for about two months and finally feel ready to return gradually to running and jumping. A cork yoga block has been the best accessory for the heel raises.
You are welcome and thanks for sharing!
Seated calf stretches was a game changer 🙂 thank you
Mine started hurting beginning of week after doing a calf exercises which i don’t usually focus on much. I will continue this class.. day 1
Thank you for the stretches. My Achillesis is painful but I also have plantar facitus which makes it worse
Hello ! Great videos & extremely helpful ! Im in my 5 month of recovery of a partial tear of my Achilles, the pain is gone but still stiffness along with just slight inflammation , going to physical therapy twice a week which has helped out tremendously! My question is, im a professional dancer with a big performance in a month, do I continue physical therapy to loosen up my ankle/Achilles or allow my dance/movements loosen it up ??? 🤔🤔🤔
Your video is really very helpful I'm always grateful that there's a kind Doctor like you .thank you so much for sharing . More power God Bless you always. Always watching from Dubai
Thank you so much, Ali Chan! That's so kind of you to say. I hope these things help you, and thanks for commenting!
Thank you in advance did the pinching 1st had a breathe of fresh air! Will continue further w/ the others!
Thank you for your wonderful videos!! I teach ballet. These videos have been invaluable in helping me help my dancers care for their bodies!!
Oh wonderful, Amy! I've certainly treated my fair share of ballet dancers; it's amazing what you're capable of with your bodies! I appreciate you trusting me as a resource to share with your students. Thank you so much! 🙏🏼
You said you don't want the heel raises to hurt. What if they do? Should I only do the other things until it gets better and the raises don't hurt? It hurts on the outside of my achilles. It burns and is difficult for me to put my whole wait on that foot when I raise up.
I like your videos it's very helpful I wanna learn everything now...,☺️
Glad to hear that! Thanks for your support!
I've had my achilles injury for nearly eight weeks after playing football in the uk(soccer)....
Was very painful and could hardly walk...
I'm going to give this a go to see if I can get back to some form of fitness...
I hope it helps!
It was never specified in the video how often we should do these exercises. Should they be done everyday until the pain goes away? Or every other day?
Use pain as your guide. However you should experience some pain as the saying goes, “no pain no gain”. A good number is 10 reps. He said 30 - 60 seconds each. If “itis”, such as tendonitis, the massage and perhaps an anti-inflammatory medication is necessary, heat and/or cold to promote blood flow. I also can’t stress the importance of a very good pair of shoes for support. That is usually lace up such as tennis shoes.
I’m 16 and hurt my heels last September using a rope swing into shallow water and slammed my heels super hard into some rocks. My heels have always felt fatigued and painful since then, but I noticed that when I do tons of high intensity activities the pain goes away. Idk if that’s due to adrenaline or something else. I noticed after I hurt my Achilles tendon that the back of my heel started to form a big bump due to what I believe is scar tissue. Is it ever too late to deal with this problem? I’ve held off seeing a doctor and treating it correctly for awhile.
I enjoyed another video of yours, very useful, informative, and easy to follow. Appreciate the content. You’ve got a new subscriber! I moved into a new 2 story house. All the new climbing up and down the stairs moving in and now living and carrying a baby on the stairs has led me here with bad pain in my Achilles. I hope these stretches and exercises help!
Thanks so much for your support!
THANK YOU SO MUCH.. GOD BLESS YOU !!!!!!, muchas gracias , it had been 3 painfull months
You're welcome! I hope it helps!
What are your thoughts on Enso for the Achilles tendon?
Feels very better after stretching
Am going for waking daily to work
Should I rest often if this comes up? Or I can continue my waking and do stretches in coming days?
Interesting, I was told by the podiatrist not to do heal raises or heal raises on stairs, as it strengthens the muscle, creating tightness. Stretching was the sole advise, in which there are many good stretching exercises demonstrated here.
I get this every single time I sit at work. My heal swells up a little and then my leg is tight. It’s even affecting the outside of my knee. As soon as I do what you’re teaching it helps. Oh yeah I have that weird knot feeling in my calf and the bottom of my toes hurt. Hate it! Love your videos they help a lot!!! Stay active everyone!
Thanks for commenting!
Thanks for the tips and videos. I am diagnosed with the mixture of both. I am a walker and Is there a good pair of women’s shoes and an orthotic insert you suggest for walking ? Any brands? Any suggestions for an indoor shoes to walk on the hard wood floors? Thanks!
I gained a lot of weight. Then got back into working out with a lot of high impact workouts such as jumping and running. The pain began suddenly but off and on and now the pain is daily. I have cut out the high impact workouts but the pain is still there and very prominent. The pain is in the top region of my Achilles and not the bottom.
Dude, Im 44 years old I had this pain all through my 30's and early 40s. I cut back on carbs...I have no pain now!!!! Didnt think it was possible!
thank you for this good video, i have hurt my ankle, now recovered
this is Mia from MiraMate
You're so welcome! I am so glad it helped!
So what I realize is, that when ever we are about to do any thing that have a major impact on the Achilles, we should stretch and massage. I went to physical therapy for my leg and this is all the techniques I was told to do. But when I thought I was better, I didn't do these techniques anymore. Now I'm in pain again. So if it's working don't stop using techniques. I will continue to keep working at this. I miss dancing and I want to get back to it.
How many days per week should I do strength work on the calf and heel etc...daily or one day rest then again? when i am sitting too long the tendon is stiff when i walk then loosens up after few mins....any solution for this?
This is my problem too!
Same here ✋
Would the new type of cushioning also lead to weakening the calves and the tendons
Thank u so much for this fr im scared and I don’t know what else to do I can’t take off work😢
You are welcome! I hope this helps!
Heyyy
Please reply🥺🥺
R u ok now?????
Your one message🥺🥺
Please
My only symptom is a sharp burning sensation in the right heel, not the tendon, and only when I sit on the floor and touch my toes, pulling the toe toward me with knee locked straight. Is this achilles tendonitis? Its not in the tendon or sides of the tendon, its lower, in the area where the tendon diffuses into the heel bone. Its a burning sensation, and sharp. Thank you. Also, I had resumed light barbell squats in the week before, empty bar only.
Where have you been. Haven’t been notified in quite a while
I have been right here!
Good morning doctor. I would like to personally thank you for sharing your videos. I get so much from the videos and try to follow all you do. I feel 100% better all around. Had lower back issues (no more after following your video) , same with my neck. I would like to know if you have a video that may be able to help me on my right foot. Starting to get a bunion that at times too painful. Thanks so much in advance.
How many times should we do this in a week?
playing soccer 5 years ago and it hurts more and more everyday. been in pain all this time don't know what to do .
I’ve had it for 3 years and whenever I have a game it hurts for the first 5 minutes then goes away
*why is it that the pain is unbearable when I wake up in the morning😭😰?* despite a good sleep, I barely can walk. *ice and Arnica cream has been very helpful* but the pain is not going away. *starting this exercises now in my bed, hopefully it will improve* Merci Doc'
Best of luck! I hope you feel better soon.
@toneandtighten hello 👋🏽 Doc
I want to say a *BIG THANKS* for the exercises on these videos. the Achilles tendinitis pain started mid July😢 is under control now. I feel *very much more better* doing the wall 🧱 exercice you are showing here, it works tremendously well for me. stretching the back legs 🦵🏾 muscles
*gastrocnemius, soleus, Achilles tendons* is absolutely impressive 😍😍😍. it's now my routine to do wherever I can if there is a wall even in my 🚿...couples with *Arnica cream* for tendons massage ( I threw aways the pills 💊 I was prescribed) the result is fantastic. No more pain.
Again *Massive Thanks YOU* ✨️
greetings from Paris
Hi Jared, I just love your instructional videos, Very easy to understand and to follow. I will be trying out all that are available, But at present I have difficulty with exercising on the floor. I would like to able to purchase a workout bench similar to the one you use in your video. That is the wooden fold-up bench one. I have tried searching the internet, Not yet seen anything similar to yours. Would you be able to guide me to where I should go. It would be used in my home so it a matter of space also. I live in the United Kingdom. Cheers. Jack
Hi I have tendinitis but my podiatrist says my knee is causing it because my leg want go all the way straight. I had knee replacement last year and I work on my feet all day
What is inner & outer right foot pain. And slight numbness of big toe & all toes & ball of foot on bottom only
I one time got a cut on my Achilles from a pair of work shoes, and another time was after a two day all day dance where the next morning it was sore. Both made it hard to walk on it because of the soreness.
My Achilles have been hurting for months. I’ll do all these massages, foam rolling, stretching and strengthening exercises daily until I get back to normal
I also have pain in insertional achilles tendinitis from last 6-7 months and it’s not getting better. I tried medicine, exercise, stretching, rest all but still it’s not recovering. Plzz suggest something
@@jyotivishwakarma5101got any relief?
Great institutional video. Thanks bro!
Glad you enjoyed it!
I wore a pair of shoes that wore out quickly and I was just running a normal 3 miles after I bought some more shoes that are more supportive I feel it very often
tolerance level for heel raises and the other exercises, should it be pain free or is it ok to work through the pain?
Great content. Than you very much!
You are so welcome!
my tendon hurt slightly last night so I used all the suggestions and now I can’t walk this morning
Thank you so much sir again
You are welcome! I hope you find these exercises helpful!
Heyyy
Khusboo
R u ok now???!
Please reply
I m suffering from this
Please reply dena 🥺🥺
What do you suggest for an injury in my ankle that happened back in December and I’ve been cleared to do activity but it kind of hurts when I walk.
Hi Rachel! I'm sorry to hear about your ankle. This is my "ankle rehab 101" video - this is where I would recommend starting: th-cam.com/video/Ehan_VI7p4c/w-d-xo.html Good luck!
I broke my foot in a car accident by pressing on the brakes a Periodt of time this brake has caused me to have a collapsed arch and it was dislocated and it wasn’t set right what tips can you give me to help
whenever i rubb behind my ankle it hurts ankle feels weak/loose what does that mean and how long will it take to heal?
Hello Doc my foot was Plantar flexed beyond necessary in a sport related injury.
Pain in the back-->side Achilles area feels like tendon tear or strain.
Follow this video?
Great video. Plenty of good info. 👍
Glad you enjoyed it!
@@toneandtighten yes these helped a lot. Over exercised last few weeks without stretching. Paid the price. Big relief in Achilles pain. Cheers 👍
Are night splints effective?
Thank you
You're welcome!
Can you do this if you have partial tear in your tendon?
Thanks
Thanks!
No problem!
I haven't been doing activities for more than 1 year. But what I've been doing is working ALOT! could that be a reason for my achilies pain?
Seems the case. For me my work shoes are causing this. I guess they are too arched or something and I need to stop bouncing up and down the stairs because it’s hard on your ankles
i had fulkerson surgery in july and tried to play soccer about 4 months later in a game and could only pay around 30 minutes because of the overcompensation of my achilles making up for the weak muscle. it’s been 3 weeks and i still have pain with running or exercising. i have been strengthening my calves but it’s hurts a lot to do those exercises. will the pain go away on its own or do i need to get help about it?
Thank you ❤
You're welcome 😊
I’m 29
Currently joined a turf soccer league with co workers, I don’t really do much cardio or run. I recently noticed after our second game I have a lot of pain in my ankles and knees, I can’t really run without pain on them when I step.
I don’t feel sore but I have a decent amount of pain on ankles and knees and where my Achilles is.
Any remedy ? I want to play again Saturday but idk if ima be able too. 😞 I’m not used to feeling pain from playing sports until now. I’m even struggling running on treadmill lol I feel old 🤦🏻♂️🤣
You saved me
Thank you!!
You are so welcome!
Thank you for your wonderful videos!
When I bend over and stretch hamstring the inner part of my heel hurts, like a pulling sensation. Could this be achiles?
Hi there, my achilles has been hurting since October, it all started after taking a long run. Don't know how to treat it anymore
Are there any prescription medications that might cause pain? I just woke up one morning and ouch! And I'm not very active. Can't figure out how it happened.
Me too, l,m an elderly lady,pretty fit, don,t walk much and suddenly woke up with awful pain and a swollen lumpy achilles
Could it be due to life long antibiotics?
Can you do rhis immediate after having pain or should you some for some days
I have a bad ankle sprain due to skateboarding. Now every time i rotate my foot, my ankle had cracking/popping sounds and some tension on the ankle bone. It has been a month and i'm trying my best to rehab my injured foot. But each time i tip toenor point my foot forward, the achilles area has sharp pains that also runs along the side of the ankle. I do supported tip toes while elevated on a foam block until my calves feel a burning sensation. The condition still hasn't improved, any advice?
Any updates
Hi Jared, I have discomfort behind my heel/Achilles section. It hurts when my foot kicks the soccer ball and foot extends forward from kicking the ball
When wearing flat shoes I’m good, but when I wear a inch heal or higher my right ankle gives way. So if I turn my foot to 2 o’clock position I manage to get where I need to🤦♀️without the ankle giving way. So will these exercises help this issue. Had this problem for over 2 years as I always wear flat shoes and only heals when going out. TY
Hi, I have a question about the foam roller video on posture. When I lay along the foam roller, my lower back or lumbar begins to hurt because of that gap and the foam roller isn’t supporting there. Is it supposed to be this way?
Ive been doing heel raises, but it seems like every time I try to run my achilles tendons hurt right away. Ill try to rest more and only do the workouts youve recommended. Can I do the heel raises everyday or should I do them every other day so I dont overwork the muscles?
Dude, Im 44 years old I had this pain all through my 30's and early 40s. I cut back on carbs...I have no pain now!!!! Didnt think it was possible!
Oh my god bro thank you so much
No problem!
Is it tendinosis if it comes and goes (say 2-4 times a year) but each episode lasts no more than a week?
gymnastics 🤸
I have pain near the corner of my heel when I run and I’m not sure if this is tedonitisis becuase during the first exercise I don’t feel a pain
I had a surgery and where my fibula had come out tearing the skin and ligaments and it has been two years I still feel some issues even after 6 months of physio and I have the strength but still have issues and I cannot sit in a deep squat as well, I usually fell back if I do it but if I do it with a plate or a little elevation I am able to do it so not sure what can be done please guide.
Thx
Could I book 12 sessions with you? I got knee pain
Thank uuuu
You're very welcome, billi baby! I hope they help you! Thanks for commenting.
I’ve had an Achilles rupture on my right foot and I’ve been on crutches and a cast then a boot and now my left foot been supporting me so much with stand and walking my calf kinda feel weak and my Achilles tender got soft and painful on my left foot and it’s so stressing
Hiiiiii 👍👍👍
Once again 😚❤️❤️❤️
Hello, Sᴜᴍᴀɴ KARᎷAKAR! I hope these things help you, and thanks for commenting!
The areais hard with what feels like calcium
Maybe I missed it. I believe I have Achilles Tendonosis. I CAN run, but I feel it. So I don't think it's TOO serious, but my question is, how often should you do the exercises in the video. I am strong enough to do the final exercise. But I'm also just starting. Can I do this every day?
Dude, Im 44 years old I had this pain all through my 30's and early 40s. I cut back on carbs...I have no pain now!!!! Didnt think it was possible!
When I went to physical therapy, we did this twice a week. We also did suction cups. They are very painful. But it helped alot. Don't over due it.
Q: I play soccer and sometimes get a tighten, popping sensation in my left calf, around the popliteus muscle area and when I squeeze my calf with my fingers or by tightening my foot it pops. Any tips?
Halos d nq makalakad masakit paa ko sa bandang taas ng sakong litid b tawag dto sna may makatulong kong ano gamot dto
Hi, I play soccer and I twisted my knee about 2 months ago. But I still have pains under my kneecap, what can I do to make it go away since it has been already 8 weeks and still hurts little here and there under kneecap. Any help from you I would appreciate.
thank you
You may want to try these exercises: th-cam.com/video/j4pkM4ZO6hM/w-d-xo.html
@@toneandtighten Thank you, I have a question do you think if okay for me start to jog slowly now since its been 9 weeks almost after the injury. Or you think its better to wait little longer.
Very painful
Your hair rules.
Oh, well thank you!