Why Common Achilles Tendonitis Treatment FAILS (and 3 exercises to do)
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- เผยแพร่เมื่อ 1 มิ.ย. 2024
- Wondering why the most common achilles tendonitis treatment fails? Here are three reasons why you get achilles tendonitis and specific exercises for each of those root causes.
If you’ve tried doing calf raises and stretches, and you’re still feeling pain or tightness in your achilles, it may be due to: a lack of ankle dorsiflexion, tibialis posterior dysfunction, or weak foot muscles.
Every one of those underlying causes is fixable, usually in minutes a day. Your neuromuscular pathways compensate for sleepy muscles by using the next strongest available. Still, since the achilles may be tight or lack strength in the end range, that can eventually lead to pain both in that tendon and elsewhere in the kinetic chain.
You can start by testing which causes most likely create the pain, but addressing all three will ensure better stability (and mobility!) of the entire leg. Plus, doing he quick exercises for achilles tendonitis treatment can prevent other issues, like foot overpronation or knee pain.
Don’t forget to like, subscribe, and hit that notify icon because we’re constantly releasing new content. We’d also love to hear from you, so leave us a note in the comments!
IN THIS VIDEO
00:00 - Intro
02:00 - Cause 1: Lack of dorsiflexion
03:15 - How to improve ankle dorsiflexion
04:35 - Cause 2: Weak tibialis posterior
05:50 - How to improve tibialis posterior and adductor strength
06:25 - Cause 3: Weak intrinsic muscles of the foot
06:45 - Exercise for overpronation
RESOURCES AND LINKS MENTIONED
3 Hidden Causes of a Strained Achilles Tendon:
www.precisionmovement.coach/s...
How to Correct Overpronation (Fix these 3 Different Causes):
www.precisionmovement.coach/h...
Pronated Feet and How to Fix 3 Different Causes of Overpronation:
• Pronated Feet and How ...
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Lower Limb Control course: www.precisionmovement.coach/l... - comprehensive course to address foot, ankle and knee issues like flat feet, achilles tendonitis, plantar fasciitis as well as general foot, knee and ankle pain
Precision Movement Academy: www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - กีฬา
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I have had Achilles problems for over a year , then doing this simple exercise and I can run pain free
That's awesome. Now you can change your name to barefoot dog runner.
Great stuff, we're taught to work on both sides of our upper legs (hamstrings and quads) but usually only one side of our lower legs (calves). Also liked the explanation of how the flexibility in your ankle can affect your running. Thanks!
how long did it take before you could run again?
@@andrewworrall4302 I was able to start running after about 2-3weeks
@@barefootdogwalker1402 thanks so much and did you do rehab every day?
Finally found why this keeps happening, my range of movement in my right foot is poor and as a result I have tendinitis. Thank you.
yup its kind of simple but many people dont think about that stuff(like me some time ago)
Damn I got in my left foot.
This is the most helpful video for my Achilles tendinopathy that I’ve found yet. I’ve recently realized the reason I have it has to do with my poor dorsiflexion, my flat feet, and my week foot muscles. You covered all three in this video, and they feel effective too! Thank you so much for your help :)
Glad it was helpful!
My dorsi flexion is terrible and I have flat feet. I ended up rupturing my achilles playing baseball and the only exercises i’ve ever done were calf raises. I’m super glad to find this video. I’m just over a year now from my surgery and calf raises have helped but I know that whatever caused my achilles to rupture in the first place wasn’t getting resolved. Thanks a bunch.
I'm glad that you found me.
Brilliant demonstration and advice. Leg presses helped me with chronic pain. Thank u.
Glad it helped!
This is probably the A#1 content for explaining injuries and resolving them in an unconventional manner(ie: not stretching but strengthening some adjacent muscles etc.)
Thanks!
This video explains exactly the root cause of my achilles tendon injury... Now is make sense why therapy didn't work as I expected... Thanks for sharing!!!
Anytime❗️
Thank you!
I will spend some time with your suggestions and reallllly hope to find relief that has not yet happened for me.
Please do!
Very good informative video to strengthen the week or tight muscles
Thanks for watching :)
Great video, Coach E! It goes to a level most videos on the subject don't reach. One thing to add for people with Insertional Achilles Tendinopathy (pain right down low, where the achilles attaches to the heel bone) ... people with 'back of the heel pain' should avoid dorsiflexion (exercise 1) UNTIL they can do it pain free & pain free the next day. These types of really low tendinopathies don't like the compressive pressure of dorsiflexion while under load, especially in the early stages of rehab.
Good point!
Great video... Thank you very much Eric... It helped me a lot...
You are welcome.
unbelievable, just tried for 3 minutes and it really helps. thx
Nice!
Great explanations, thank you.
You are welcome!
Great video, best I've seen .
Wow, thanks!
Thank you so much! This is the first time I have come across a rehab video that actually feels like exercise and like it might actually work. I subscribed for this reason and also because you offer a detailed explanation as to why an Achilles’ tendon is having pain. Thank you. I think this video is awesome.
I really appreciate that feedback! Thanks for following along.
This really does work. I got a bad Achilles problems back in February. Physio was hit / miss. I’ve now started doing these strength training exercises and after my 5K yesterday, the pain is starting to reduce. It does work.
That's great to read!
its been a year for me, so far nothing has helped. i will give this a try. i am starting to think my running game is over.
Great video. Thank you.
Glad you liked it!
Great film mate cheers
:)
Thanks for the tips.
You are welcome!
You're brilliant!
Thank you! Cheers!
I've had 3 weeks of bad achilles tendinitis with no relief from playing basketball. I developed a constant limp in my gate. Tried static stretching, ice, and massage with little relief. After 2 days of the dorsi stretches I'm feeling so much better. 3x's a day- morning noon and night. Local tenderness and limp has gone away. I've also incorporated some stretches from the kneesovertoesguy. I now see a path to recovery. I really appreciate this video. Thank you very much.
Glad that it helped!
this makes a lot of sense for me! flat arch + marathon + tiredness = achille's tendonitis, and it doesn't leave me no matter what I do. Ok, maybe now I've got something to check. Thank you so much!
Glad that it was helpful!
I have functional problems that limit my range of motion as a result of an accident. I have had to put up with pain and various orthotics. This video has given me a number of realistic alternatives. Thank you also for video on AC Joint. Practical exercises for shoulder recovery.
Happy to help!
Very good video
:)
Thank you!!!! I’ve been dealing with overwhelming pain and stiffness from Achilles tendinitis, Achilles bursitis, and planters fasciitis! I haven’t been able to do very much exercise except kettle bell swings without being in tears. I hope this can get me back on track with yoga. I have a very physical job where I’m on my feet constantly which doesn’t help, but I’m not giving up! I’ll follow your other videos. I also just heard it was bad to hold the stretch longer than thirty seconds, and I’ve been stretching for long periods of time, will this lead to rebound tightening? Thanks!
I think that by rebound tightening you mean that you perceive no change in flexibility, mobility, or the sensation a while after you finish stretching? Is that correct? stretching for extended periods of time merely distorts muscle function without meaningful change. The muscle and associated connective tissue returns to it's previous state after about 20 min of finishing the stretch. Also, "tightness" could imply an instability that the brain is attempting to resolve by activating that muscle. If you repeatedly stretch it and basically against the current action of the brain, then you will remain "tight". Does this make sense?
My 9 year old son has very poor dorsiflexion in both of his feet he’s starting physical therapy next Monday. His doctor thinks it could be from previous casting he broke both of his growth plates in his ankles at different times. He’s been walking on the outer sides of his feet for the past 6-9 months I hope he can get full range of motion back as he’s got his whole life ahead of him and he’s very much into sports and is an active kid..
Sorry for the late reply.
How is your son doing now?
- Coach Joshua, Team PM
nice video as always! eric, do you have some material about functional hip rotation imbalance?
Thanks! I have some great material in my article database. You can search it here: www.precisionmovement.coach/blog/
You are da man! thank you
:)
Wow! I've had a lot of pain in my achilles for months now, but just after doing this once it feels
a lot better :o
Awesome!
good video
Love your videos. Better info here than my local PPO physical therapist. p.s.I kept cleaning my iPhone screen until I realized it was your dirty white wall :)
Thanks for following along and we are happy to help :)
That's probably the most dorsiflexion I've ever seen. Amazing.
:)
Sending this to my daughter... she's a champ irish dancer with nationals coming in a month and her Achilles is so painful she can barely walk...thank you...
Thanks for sharing! Please keep us posted on her progress.
This program can also help her out:
www.precisionmovement.coach/lower-limb-live
:) - Coach Joshua, Team PM
GREAT INFO, THANKS!!
You're welcome!
Thank you.
You're welcome!
@@PrecisionMovementCoach you solved my problem. You are awesome!
I’m all tapped up’ Heals improving but no cigar? Changed shoes!’ Built my own shoe insert? Exercising somewhat? I hurt my heal by walking too much when out of shape? only my right heal? A situation I never experienced in my life? Thank You for helping!’
You are welcome :)
Thank you! =)
You're welcome!
Outstanding advice, and clear instruction. I've tried the conventional methods you mentioned and they *do* work. The problem is, my right Achilles tendonitis (or tendonosis) *keeps coming back* for some reason. And it doesn't take extreme exercise to trigger it. It just comes back, with normal, low-stress activity. Hence your explanation make a lot of sense, and I'm going to try your methods.
You got this.
@@PrecisionMovementCoach Yo.
Hello! I have insertional achilles tendonitis, so do you recommend me doing static stretches? Is it safe to do the stretches as they were recommended to me by one of the Orthopedic fellows(A guy still doing his training), but the articles on pubmed claim that for insertional tendonitis it is better to follow the Isometric-Eccentric protocol, so what is your take on it? I will definitely give these exercises a try, great video.
I recommend that you follow my material.
Great video!
Will that work on Insertional Achilles Tendonitis?
from my understanding its not wise to streach with Insertional Achilles Tendonitis.
These exercises will work with that type of tendonitis :)
- Coach Joshua, Team PM
How does wearing hiking boots, which restricts your dorsi flexion, affect your risk of Achilles tendinitis. It seems my Achilles tendinitis returned after hiking (not necessarily long hikes, but with elevation gain)? I can wear shoes that don't press on my tendon and I'm fine, but when I put my hiking boots on, the pain returns. Seems the hiking boots may also be putting pressure on the tendon when I flex forward. I can't wear low-top hiking boots, so I'm not sure what to do about this. Get boots that are less stiff in the ankle so that my leg can fully flex forward? Thanks for the help!
Typically, the stiffer the shoe then the more restrictive it is on the foot. The symptoms that you are reporting are not uncommon among hiking enthusiasts. I would definitely try to find footwear that does not restrict your movement as much.
Can you do these drills if the onset of the pain has been fairly recent (say, within 6-8 weeks)?
Thanks so much!
Yes....just make sure that you stay in a pain-free range of motion and stop if you cannot do it pain-free.
- Coach Joshua, Team PM
This makes sense! Dorsiflexion is where it hurts. My pain is in my insertional Achilles.
The exercises will help :)
Ty
:)
Thanks for your videos , in the first movement to improve dorsiflexion , I can bend my knee forward to a good range but cannot lift the foot up when I go back ? What could be causing that ? I cannot press my heel to the ground
Thanks for trying it out. It could be a combination of mobility and strength. Keep working on it and you will progress with time.
Do you have any videos for peroneal tendonitis? I never had ankle problems before until ironically I started doing feet strengthening exercises with plantarflexion and dorsiflexion. Yesterday I had an extreme pain in my ankle and learned it was the peroneal tendonitis
We don't specifically but the ROM Coach Strong Feet 1 routine can help you out:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
Hi . i have a vertical achilles tear affecting my heel. Physio has not worked, do you suggest any specific exercises?
When did you sustain the tear? Did you try out the exercises?
Do you have any vids for treating fluoroquinolone induced tendinopathy of the achilles?
I'm sorry but we do not have a video for that specific issue. Please consult with your primary care physician about that. Have you tried out the exercises in this video? - Coach Joshua, Team PM
I've been 2 months suffering of Achilles Tendonitis. someone kicked hard my ankle from the back on the tendon, and when I got better I started to run a little bit then when I try to run a full sprint or when I kick the ball I feel sooo muchhhh pain! in the Tibialis posterior and can't even walk for 3 days!
What should I focus on?
How long time this takes for footballers?
Is it okay to work with lifting exercises?
Focus on the content in this video and the resources in the video description.
It's hard to say how long it will take for you to recover as everyone responds to the material differently.
Make sure to avoid any exercises that cause pain or that you cannot do in a pain-free way.
- Coach Joshua, Team PM
How did it go, I have exactly the same problem as you
I have insertional achilles tendonitis and a tight gastroc muscle. Are there certain exercises that I should do in certain exercises that I should stay away from?
Did you try out the exercises in the video?
my treatment hasnt worked. my tendonitis came from me increasing the load to quickly in my weightlifting workouts. nothing helps, i am in constant pain - cannot walk, cant workout. both my feet are in a lot of pain. definitely going to try this.
Joanna Wojtalik I’m in the same shape, I pray you are out of pain and back on a healthy plan soon. This is some of the worst pain I’ve dealt with over a long period of time. If I wasn’t allergic to almost every pain med on the planet, I’m desperate enough to try them!
I have a lot of experience with achilles tendon injuries. I got achilles tendonitis in both legs about 3 years ago after increasing my running load too quickly. I think there are some great points in this video, but I must say that that the exercise that helped the most with the pain were the eccentric heel drops. If the swelling has subsided and the achilles is not too tender, you can start doing them. And note that you should feel pain up during these exercises, but that pain should not exceed 3/10 (on a pain scale up to 10). Also, before I started doing heel drops I did calf stretches for about a week everyday, sometimes 3 times a day. Hang in there, the achilles takes ages to heal because it doesn't get much blood flow, but it will get better!
@Joanna Wojtalik
You are best to seek advice from a professional, however from My experience of suffering insertional achilles tendinopathy for a long period of time has finally found relief through heavy load, slow tempo movements. Calf raises with body weight, progressed to single leg, progressed to under a barbell with increased weight and finally on to skipping, controlled jumping movements to allow me a return to running for football (my sport). The calf raises prior to jumping were performed at a normal speed on the upwards (concentric) phase and very slow on the downward (eccentric) phase. If pain is above a 5/10 then I would back off a little. Probably keep it at 4/10 maximum and aim for the following day to have no increase in symptoms. If symptoms are greater then you've probably overdone it. Patience, persistence and consistency got me there and I fully understand how debilitating it can be! You'll get back to your usual routine but if you feel like you are struggling then i'd recommend seeing a physiotherapist😊
If insertional achilles pain (I.e right in the centre of the heel) then I wouldn't stretch it as you are putting a compressive and irritating force for excessive time on the sensitive area. If however mid-portion tendinopathy then maybe stretching is helpful however you'd have to research that.
@@wandalee5010 how are you holding up now? I'm 4 months Into this and still in pain unfortunately
Sorry for the late reply.
How are things now?
- Coach Joshua, Team PM
So tibialis exercises can correct for supination or lower arches?
Can you make a video on underpronation (during run foot lands on outside while running)?
Healthy tibial rotation is one thing to address.
This program can give you more ideas on how to address the root cause of your issue:
www.precisionmovement.coach/lower-limb-live
- Coach Joshua, Team PM
Seems a good video but all the text or subtitles were in the way of seeing what you were doing and didn't get to see the third reason and what to do cheers Pat
Glad that you like the content.
You can disable the subtitles by clicking/tapping on the CC icon...that is a TH-cam feature that is out of our control.
- Coach Joshua, Team PM
Hello...I've got insertional achilles tendinitis for over 4 years and the exact spot of pain is at d middle point on the calcaneal bone..and i am a football player..I've tried rest it only just reduced the pain rate but after exercises now i can barely walk at night or in the morning..what do you recommend
Check out these articles: www.precisionmovement.coach/strained-achilles-tendon/ and www.precisionmovement.coach/improve-ankle-mobility-drill/
I just did that dorsiflexion workout for the first time today and it was pretty difficult no lie. Hard to keep balance on them but I'm good after. Knees kinda hurt from going past toes but I'll be ok. Do you recommend doing some heel raises before or after the dorsiflexion exercise? Or should I do them on a separate day?
Thanks for trying it out and keep us posted on your progress.
Heel raises are a good idea and here's a good modification for you to do on any day of the week:
th-cam.com/video/Azf771hfQKE/w-d-xo.html
- Coach Joshua, Team PM
Dont do heel raises it made mine 10 times worse. Check with your Ortho to determine if its insertion Achillies 1st if its insertion stay away from heel drops or lifts.
@@BkBk-gy6vr what's good for insertional?
@@abualzuaree I left my current physical therapy center to try a different one since they have made things worse and the new place will start Iontophoresis and determine what strenghtining and stretching is needed but definitely not heel drops.
Hello, I've had insertional Achilles tendonitis for just under 2 weeks now. My range of motion and dorsiflexion is terrible at this stage, so much so that I can't attempt these stretches without severe pain. These stretches, as well as many others I've seen that mention things like calf raises. What would you recommend I do to get to a place where I can do these stretches without any pain? For now I'm just trying the RICE method and using crutches to not put any extra load on the tendon when I attempt to walk, but otherwise feel like a sitting duck right now. Any advice is appreciated, thank you!
Ouch! We are here to help.
Can you modify the exercises at all in order to do them pain-free no matter how small the movement is?
- Coach Joshua, Team PM
@@PrecisionMovementCoach Hello Coach Joshua, sorry for my late reply! I was awaiting a diagnosis. Insertional Achilles Tendonitis, no rupture, confirmed since yesterday.
Currently for the improving dorsiflexion exercise, I am feeling severe pain when trying to put my heel to the ground or raise my foot upwards in a dorsiflexed position. I can't seem to do it without veering my foot outwards, until it's no longer parallel with my healthy foot. I cannot sit down with both of my feet side by side for instance, my affected foot has to stretch outwards for my heel to touch the ground comfortably. Occasions I have tried to gently force my heel to the ground with my legs straight have left me in a lot of pain throughout the whole day. Would you advise I push through the pain and try to achieve dorsiflexion with my feet together so I can do the stretch in the video?
I don't think I can currently do the tibialis stretch as I still can't achieve successful dorsiflexion on my affected foot, for me to balance myself.
@@Vinsomer please do not push through pain as that will make things worse.
Consider doing this program:
www.precisionmovement.coach/lower-limb-live
- Coach Joshua, Team PM
@@VinsomerR u ok now
Or still suffering
Why would a person with high arches have plantar fasciitis? Love your videos!
Thanks for following along.
This article can help you to understand how anyone with any type of arch can get that condition:
www.precisionmovement.coach/plantars-fasciitis/
- Coach Joshua, Team PM
I'm having a tender achilles specifically from doing dorsiflexion exercises to try and improve my range of dorsiflexion. So I'm my case the solution is causing the problem. What can you suggest please? Thanks
Did you try out the material in the video? Did any of that give you issues? Where exactly is the tenderness?
Coach I tried every exercise. It is possible that I overused my achilles? In this case could you recommend weights or progressive overload? I play Tennis atleast 3 times a week for over 2 hours since 2019. Thanks in advance
It is possible and you should continue working on this content until you are pain-free before considering adding weights.
It is likely that you are not properly addressing other issues that you may not know about.
Please check out the ROM Coach app and use the assessment tool to figure out what other priority areas you need to work on:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
@@PrecisionMovementCoach will do. thank you very much
so would this work for me ? Ive had tendonitus for just over three years now. Cheers
It's definitely worth a shot.
How do you measure if your dorsiflexion is "normal" or adequate so as to not contribute to Achilles tendonitis? Is there an angular measurement between the top of the foot and the shin?
A good way to test your ankle dorsiflexion is to stand about 10 cm away from a wall with one foot forward and one foot back. Attempt to touch the wall with the knee of the front foot by bending it and without lifting your heel off the ground. Move your foot forward or backward to figure out the exact distance you can cover. This is called the knee-to-wall test. 10 cm is a good score. 20 degrees of ROM is a good score if you are measuring with a goniometer.
However, being able to cover that ROM won't necessarily reduce the likelihood of tendonitis as the contributing factors are a little more complex.
This will help you out to understand this better: th-cam.com/video/ry3OHAKFMCs/w-d-xo.html
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks for the answer. I'm able to score the 10 cm with the ankle with the sore Achilles tendon. I'll just keep up with the rest, stretches and exercises that you give in the video. It's strange, the tendon does not hurt when I walk but if I try eccentric drops with it it gets sore. It's a work in progress I guess.
@@percyfaith11 This program can help accelerate your rehabilitation efforts: www.precisionmovement.coach/lower-limb-live
Your tendon is irritated close to its end range. You don't go to that range when you are walking. You do when you do your eccentric drops. Back off a bit on those.
- Coach Joshua, Team PMC
@@PrecisionMovementCoach Thanks Joshua.
I knew I have been having this problem. The issue is I have ANTERIOR ANKLE IMPINGEMENT. meaning there’s a bone blocking me from doing dorsiflexion. In that sense what do u think is the best
Option?
There is definitely something that you can do about this. First, check out the foot and ankle routines in the ROM Coach app (www.precisionmovement.coach/rom-yt ).
If this has been bothering you for a while and/or you have had ankle sprains then this program is a better option: www.precisionmovement.coach/lower-limb-live
- Coach Joshua, Team PM
would this also be helpful for Achille Tendonopathy?
Yup!
Ive had what feels like three different foot injuries in a month, but ive narrowed it down to the achilles mostly but sometimes the pain changes to the sides or the shins or ball or the foot.
Try out these exercises and let us know how it goes :)
- Coach Joshua, Team PM
Can this injury prolonged cause VMO pain ?
Potentially and this program can help:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Some other docs would inject some crap right away in no time to blink like once I was treated for tennis elbow. And it turned out that all I needed was only regular push ups. It took a somewhat lengthy while of 6 month to heal well without destroying the cartilage by injecting steroids.
I'm glad that you figured that out :)
Any suggestion for insertional tendonitis? If I do theses exercises i’m dead !
These exercises address insertional tendonitis and should be safe for you as long as you remain in a pain-free range-of-motion. - Coach Joshua, Team PM
I get pain on the outside of my shin or calfwith Achilles tendentious.....one of the problems you talk about is the inside of your calf...any thoughts?
Hmmm...Let's start here and see how it goes: www.precisionmovement.coach/office-exercises-knees-ankles-feet/
Precision Movement by Eric Wong I played basketball in HS and college..many angle sprains....I think these will help...I believe I have an e book for you ...I am 60 hope to get to a pro level Pickleball player so read all your things ..ty
currently it its a bit painful, should i stretch it like in the video now? or wait for it first?
Try the exercise but stop if it causes pain or if you cannot modify the exercise in order to do it in a pain-free way.
- Coach Joshua, Team PM
I'm suffering 1week pain on my achilles tendon, can't walk properly, can't even do a tiptoe. Any light exercise before doing strengthen my tendon.😊
These are the exercises for you :)
@@PrecisionMovementCoach thnx sir.
Don’t increase mileage to quickly, strengthen calves,increase ankle mobility and range of motion, and eccentrically load the fuck out of the tendon and that should keep re injury at bay🤞🏃♂️
Is this for insertional tendinitis?
Yup!
I thought endrange dorsiflexion aggravates the tendon if there is inflammation.
I’m struggling with Achilles insertion tear since 5 months 😰 I don’t know when this will heal
Try out the exercises and let us know how it goes :)
- Coach Joshua, Team PM
R u Ok now???
I cant watch the video properly as the automatic captions are exactly on the space you are showing.
That is a TH-cam feature that you can turn off. Just tap/click on the "CC" button on the media player controls :)
- Coach Joshua, Team PM
can i do this with an insertinal archilles problem?
Yup!
Thanks, because i read that stretching irritates the injury when you have an insertial archillies problem.@@PrecisionMovementCoach
What if is Achilles insertion? If i Stretch or do that in the video it agravates my heel
These exercises will still help.
Just make sure to stay in a pain-free range of motion as best as you can :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thanks i Will give it a try 😁
i did too much instead, too much dorsiflexion causing insertional achilles tendonitis issue!
I hope that the exercises help!
Will these be as effective if you have a biomechanical issue?
Potentially. Can you please describe the issue in more detail? What exactly do you want to acheive?
@@PrecisionMovementCoach I have oversupination due to fallen high arches and I have an orthotic insole for correction however I am still suffering with insertional Achilles tendonitis. Are these exercises suitable for me and should they be done in bare feet rather than in corrective insoles?
These exercises are appropriate for you. Try doing them in bare feet.
I think that you mean overpronation and this article should help: www.precisionmovement.coach/how-to-correct-overpronation/
so if my ability to dorsiflex improves, it takes load off the achilles at the end? it seems like too much dorsiflexion would be putting too much pull on the achilles?
Great question! As you increase dorsiflexion range, the activities you do on the regular won't take you to end range as often, thus de-loading the achilles.
@@PrecisionMovementCoach why would they not take me to end range as often? if maximum dorsiflexion is reached, does the "bad" achilles pull not happen til the weight pushes the dorsiflexion past what its strength will allow? Apologies if that makes little sense.
@@PrecisionMovementCoach so regardless of how you far you can dorsiflex, a "bad achilles load" doesnt happen until youre at the limits of your (dorsi) range of motion, and the achilles starts taking on load it shouldnt?
That makes sense.
👍👍👍
:)
I never had any tendon pain but I slipped and I overstretched Achilles tendon it pains some time is tendonitis?
How did you slip? Did you sprain your ankle?
@@PrecisionMovementCoach no I stopped suddenly like in split stance but stretched the achilles the pain is bare minimum but sometimes when I'm playing or jumping it pains little bit
Didn't sprain my ankle
Ok...it could be mild tendonitis. Did you try out the material in the video?
@@PrecisionMovementCoach I'm going to try it out but i have been eating gelatin and doing tendon training sessions which has reduced the pain significantly thanks alottt
Ive come realize my achillies issue was caused by arch issue in the foot.
Nice work!
The Strong Feet 1 ROM Coach app routine can help you to address that:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
Hello Coach! Is there any treatment for Achilles Tendinopathy where the tendon is weak ?
These exercises should help with that :)
- Coach Joshua, Team PM
Ive had extremely poor dorsi flexion and a tight soleus my entire life, every time i walk up a steep hill i can feel my soleus tighten to the point i have to stop walking. every day i stretch religiously and foam roll, while trying various dorsi flexion drills. Unfortunately nothing has seemed to work. In the last few months i started walking around 5-6km per day, and now i have Achilles Tendonitis :< It always feels like there is a wall at the front of my ankles that doesnt want to give at all. I will try what you suggested in this video. Any other suggestions would be most helpful.
@inoc, my #1 suggestion for your situation is this: Go to www.rom.coach, download the app (it's free) and start doing the Ankle Dorsiflexion RSR. Then hit me back in 2-4 weeks.
@@PrecisionMovementCoach thanks man. I installed your app last night, and started the first exercise just today. How long should i spend on each exercise? or how many reps/sets? Ive also had ITB sydrome for about 7 years now, and tight hips, specially the hip flexors, and lateral area of the hips (right where the ITB connects to the glute In your experience, can achilles and hip issues stem from extremely poor dosri flexion? thank you very much for your time.
@@inoculati0n You can add a training program to your calendar by clicking the "+" symbol that appears beside the routine name. After that, click on the entry field for your start date and enter that information. Next, you will select your workout days. Click "save" to store your settings. The suggested sets/reps will appear as you do the scheduled training day.
You can see your saved training schedule by clicking on "My Training", which is located at the top left-hand side of the "Train" area. You have the option to visit the routine by clicking the "play" button, change training scheduling settings by clicking the gear icon, or select whether or not you have completed training. - Coach Joshua, Team PM
Mainly hurts in back of heel rim.
It's difficult for me to assess you remotely so I can't say for sure. Did you try out the material in the video?
Damn why make this video if we gotta go to 2 more videos foh
Is clicking a link really that hard?
I have all 3 problems....
Do the exercises help? - Coach Joshua, Team PM
I don't want to tell but this exercise make my Achilles tendon worst I don't recommend this just massage you calf muscle to take stress out of tendon
I'm sorry to read that you are still in pain despite trying out the exercises. Did you sustain an injury? Where exactly is your pain and when do you feel it? Is it closer to your knee or ankle? Are certain movements more provocative than others?
I understand you're trying to provide help to people, but you really need to better inform them on the subject in the first third of your video. You make no distinction between a mid or insertional strain, which are profoundly different, and the physical therapy done for one versus the other is destructive and counterproductive.
Regarding the RICE method, that was debunked in 2015 and announced by the Doctor who originally coined the phrase. There's now a preponderance of evidence that demonstrates that it is counterproductive. So not only should you not do it, but if your doctor prescribes it you might want to consider finding another doctor.
Any doctor or physical therapist who tells you to stretch the Achilles specifically insertional strain prior to being nearly pain-free is setting you up for reinjury.
Thanks for keeping us on our toes with your comment @Todd Pickens.
We agree 100% with you that stretching is not a good idea when you are trying to permanently lengthen tissues. This is why we promote active movement, which is by far the most powerful method of inducing a change in the tendon/muscle and surrounding fascia. This is the foundation of the content in the video and why Eric does not demonstrate any stretches in the video. The background information in the article that accompanies the video reinforces our position on avoiding stretching for these types of issues:
www.precisionmovement.coach/strained-achilles-tendon/
You are correct that there are certainly two types of Achilles tendonitis. One is insertional tendonitis or Haglund’s disease which affects both the bone and the insertion of the tendon into the bone. The more familiar of the two occurs at the muscle-tendon junction. Both of these disorders have one thing in common and that is that they involve mechanical overload of the Achilles tendon.
The exercises presented in this video will help to address both types of Achilles tendonitis and anyone reading along here or watching the video can take comfort in that :)
It is important for people to work with their pain and not push their movement too far. They should not increase the intensity of their contractions particularly if there is a lot of inflammation around the tendon, which can also occur in either case.
Finally, we recently posted a great discussion with regards to the use of ICE lead by our chief medical officer, Dr. Erin Boynton. It's a great watch, clears up some of the information that is on the internet and summarizes our position on the topic. You can check it out here: th-cam.com/video/NPQN4SP7Tko/w-d-xo.html
We hope that you find this information helpful :)
- Coach Joshua, Team PM
The dislikes must come from doctors or people like them who would rather prescribe pharmaceutical drugs to you. More business and more commission for them. 😂
Great job! Keep these up!
Yeah...I've got to watch my back ;)
So, 3 reasons, 1 exercise and 2 referrals yo other videos.
I don't quite understand your comment. I want to help you out. Do you have a specific question?
Be patient, it takes time but will completely healed overtime. It took me 16 months with 6 months of physical therapy but I am back to normal without surgery.
Thanks for sharing that :)