I have had alot of experience with tendinitis and the best way to treat is FIRST rest the effected area until acute pain is gone. SECOND strengthen the area (if it is your Achilles look up Achilles and calf muscle exercises) and then THIRDLY start stretching the area. Trying to balance the stretching and the strengthening can be tricky, especially if you are doing this on your own, but basically if your tendinitis was caused by muscle weakness; stretching without strengthening will cause the area to flare up again, however strengthening the muscle without stretching it will cause it to shorten up and also be prone to flaring up again. For this reason I personally recommend (I'm not a doctor, this is just what has worked for me) starting with the strengthening, and then incorporating the stretching. Also at some point you'll be doing both strengthening and stretching, I've found I have better luck with separating the two- so stretch in the morning and then strength exercises in the evening. Once upon a time I had tendinitis in my hamstring, and my hips- as an athlete I can not tell you how big of a hindrance this was for me (alot alot of tears haha) Trying to figure out how to properly treat this stuff, took me forever.
Hey thanks for sharing. Anyway.. is ur pain gone or still there? My tendinitis been with me for 5 months and it sometimes comes up when i strart doing activity:((
pwetty4r4 I have tendinitis on my ankles :calcaneus , lateral malleolus and achilles tendon . What exercises do you recommend to strenghten the area ? I cannot walk more than 30 minutes without pain . If sometimes walk 45 minutes (with 2 short breaks) I have burning in my ankles and the following days I can only walk on peaks at home.
Bro I’m really sad my parents think it’s not serious but my heels hurt so much when I run they say it nothing but I’ve had it for nearly 2 years now and I get bullied in school for being slow because of my pain
Maybe good to explain what the main causes of achilles tendonitis are: weak calf muscles and tight hamstrings in combination with repetitive strain. So increasing blood flow is good for temporary pain relief and healing, and some stretching doesn't hurt either. But more important to prevent it from happening again is to stretch and loosen up hamstrings, and to strengthen calf muscles.
Trust me it workssss!!!!.....I had like the peak pain in Achilles tendon and it was really difficult for me to even put on foot on ground and walk.....i did the therapy as shown(missed the icing as I don't have it right now) and I can see clear results....a little pain is there, but it gives immense relief.
Wow..just wow! I normally don't leave comments on videos, but for this one, I had to because after one session using your technique I feel so much better. Thank you so much!
Awesome video. I was limping and unable to put my weight on my foot. Thanks to this video the pain has decreased greatly and I can walk again. I noticed the other leg also has a swollen Achilles which is actually much greater than the foot which was hurting. I'm gonna try icing that before applying the cross friction. Thank you for your video. You are a lifesaver.
Did theses three things and my Achilles tendon feels less painful without pain medicine. Definitely saving this video cause I trust a chiropractor then a doctor for pain like this.
Have you fully healed yet? I've had mine since May and it only gets worse even from walking. Hasn't really improved passed the sharp pain when I first got it.
I don't know how to classified my pain but what I have for the past 6 months is severe pain in my achilles. Now this only happens when I been walking for long periods of time, I sit down to rest a bit and when I get up omgggg I am in terrible pain. The pain scale is out 10 out of 10!
i've got the same problem, and through ultra sounds and xrays its been diagnosed as Achilles Tendonitis. see a dr. and get it looked at. if it tears you will need surgery.
@@ricodsanchez6792 THANK YOU! I can't believe the number of people begging for help from random internet strangers or free medical advice from a professional who can't evaluate them, who was nice enough to make a video
No lie. After a few days of limping and doing nothing to doing these stretches are like night and day. I’ll get back to running 🏃🏾♂️ tomorrow thanks to you.
I’ve been having pain in my Achilles’ tendon from a soccer injury that’s more than a year old. I did this and in one day, it’s so much better. Thanks a lot
Appreciate Video clip! Excuse me for the intrusion, I am interested in your thoughts. Have you heard about - Fanebastianor Phrenic Formula (do a search on google)? It is an awesome exclusive guide for eradicating your gout problem without the headache. Ive heard some great things about it and my cousin after many years got astronomical results with it.
3 years ago I broke my leg , dislocated my ankle and had a compound fracture on the inside of the left foot ankle joint , I’ve struggled since, only being 28 it’s had a massive impact on my mental health. I will give this a try and see how I get on !
Hope the massage here and the exercises have helped you. 3 years is a very long time. I've had my achilles tendon pain and now mainly tightness all the way up to my hip for the last 10 months. I'm going to try very hard to concentrate on doing all this and hopefully it will help.
I slipped last November and ended up with a grade b fracture just above my ankle, misalignment and ligament damage. Ended up having surgery and a plate and pins put in December. I actually ended up being in a cast a little longer then I should and now I’m playing catch up, I can walk. But jogging and running seems way off. But I’ve started doing similar stretches to the video and my foot feels much much better. Keep at it Marcus!
Guys it helps me so much i did it 2 times and it is almost gone!idk whether i really have achilles tendonitis but i had this pain pain 2 years ago but got over it
I just tried this on my excruciating Achilles pain, and my gratitude is immeasurable. It worked! I suppose it will be back tomorrow, so I am wondering how often you should do this treatment? And for how long? Thank you for this really helpful video.
Thank you so much for sharing bro! I couldn’t afford physio and had no idea what to do. I just had to go through the pain. As soon as I did these stretches the pain just disappeared! Thank you so much mate!!!
Obviously there are various injury levels of AT. So claiming that there is "a simple fix" is not accurate. The diagnosis comes first which involves the age of the person, the type and severity of the injury. I know for a fact that sever knee and Achilles Tendon injuries can easily require the body to spend a year or two to fully heal them during which time you have to baby them and not do what injured them in the first place while practicing good nutrition. The reason that they take long to heal a sever tear is that both the knee and the ankle support up to 1000 pounds of peak weight when running or jumping.
If these don't help you... My podiatrist recommended keeping the heels elevated. No flats, flip flops, etc. anymore. Where a low heel ladies and guys- shoes or boots with a low heel. Ideally- 1"-2". Also, put lifting heel pads in your tennis shoes. This has helped me immensely! The pain can be excruciating!
Careful, this will eventually cause metatarsalgia. Orthotics and heel pads are NOT meant to be used long term. Couple weeks MAX. It will throw out your body's natural gait. This is important or you'll get a second and third injury
Wow! I've been having pain in my achilles tendon for about three days, I couldn't walk properly or go downstairs with my soared foot, did these exercises for 5 minutes and I immediately felt the pain dissappear! Thank you so much!!
Please tell me that you did not take Levaquin or Cipro. also don't ever take a corticosteroid again for the rest of your life.. they're highly catabolic and they will break down your tendons
Karen Schneider yeah, I started having the pain next day after running, now I’ve had the pain for a week, every night after sleeping, praying this works. Seemed to ease it after the first massage session.
@@fordfiveohh Glad someone else knows about this. Doctors still giving this out should be put in PRISON for assault with a deadly weapon. And yes, corticosteroids are extremely dangerous.
Thanks for the great video. It’s Simple and effective. Massaging the heel area to improve blood supply seems to be the the key to healing. No need for any special equipments or visits to physiotherapists.
I have tendinitis in both feet, my PT did this massage but it didn’t help much. I just tried it on myself, massaged a little longer and maybe deeper and holy smokes, the pain is gone! I’m going to try it on one foot only for a few days and see if it continues to feel better ... oh and ice like crazy too. This method really works!
@@chiarad7633 Did you suffer the same problem Achilles tendonitis????? Or any other problem And how much time u took for fully recover????? Please reply🥺🥺
@@Priyan0000 yes, it was tendonitis. And it required several months to heal, I'm sorry. But first of all I did an instrumental check (ultrasound) to verify that the tendon would not be broken. Then I stop running for 3 months while I did other training (lifting, hiit, etc) and I did a lot of specific exercises to fix and to strenghten all foot and ancle and leg tendons. And in the end I made it through!
Just got diagnosed with this and watching you massage your heel made me cringe. Cause that spot on the back of my heel is so sensitive and hurts. But I will start doing these exercises. Thanks
@@AdamJurov Hey bud I did massage it with olive oil helped some. After I commented on this post I completely ruptured Achilles tendon July 22nd 2019 playing softball. I didn't have surgery did 3 months of physical therapy and back to work in 4 months. I'm on my feet 8 hours a day so that heel spot stays sore. I still massage and soak in cold water. Needless to say I had to give up my weekend warrior sports.Good luck to you. Try the olive oil
hey ,if anyone else needs to find out about back of heel pain try Plantar Recovery Tactics (plantar.RecoveryTactics.com ) ? Ive heard some unbelievable things about it and my m8 got excellent results with it.
Thank you for this. I have been waking up to a tight painful Achilles every morning for months. I did all sorts of stretching and exercises but until I did the massage part it never worked. First morning after this I woke up with no tightness or pain.
That's what I've been going through these past few months. On July 5, I ran too much too soon. My calf, all the way to my feet started hurting(which worsened by night). Still hurts btw.
Is it okay to stretch or strengthen while it still hurts? I have mild chronic tendonitis, and recently started walking for exercise and now it hurts every step I take, a little worse on the left, but both hurt really. Ice helps for a bit. So is it better to let it rest until the pain goes down, no stretching, and staying off my feet as much as possible? Are the massaging exercises a good idea during this recovery period? Any help will be appreciated, thank you!
Thank you so much for sharing the massages and stretches. My achilles tendonitis pain which I've had for 4 months is gone after doing the massages and stretches for 2 continuous days ~morning and evening. I can walk up and down the stairs without pain now. BIG THANK YOU!😃
Rmystic Creations nice! Are you able to lift yourself up on your tiptoes yet? This is my first day doing these techniques...just trying to get a full recovery timeframe. Thanks in advance 🙏🏾
REally helps. I got a shopping cart run into my achiles tendon and it didnt hurt much until I walked on it a lot. Then I needed these excercises and massages. During Covid times, I didnt want to go to the doc. Thank you for video
It works! My friend had same problem many yrs ago and he also shew me the same stretches how he got fixed. I am doing it and it hurts but more I do it, better i feel after a while. Hope it can fix my pain eventually! Thumbs up!
I have been skipping for 5 months no problem, I ran about 15 miles in 6 days I have pain in both feet bruising my Achilles hurts one of them. How long should I stay off from running? I was stupidly running barefoot on treadmill
I have suffered from this for around 4 months. It has not gone away yet but I can feel it slowly getting stronger and better. It has been gettig better since I have been going calf raises/heel drops off a step (20). Going up on you toes at the end of step/stairs lift and drop your good leg slowly down the step using your injured leg to slowly do that. Once at the bottom use your bad leg to raise back up you dont want to put to much tension on the injured achillies. You will feel slight pain/stretch put as long it isnt to bad push through it. You know your body. Also search eluid kipchoges core work out. A white guy instructer will work through it with you. It is great for the glutes, hips and hamstrings which can all be linked with achillies tendonits if weak/tight. Do this workout when possible throughout the week. Be patient and keep at all of these and i hope you will see results like i have. Kipchoges workout th-cam.com/video/7eFweoFgFf4/w-d-xo.html
I had this for months n Months,my niece said to massage it like it’s scar tissue Well I don’t advise this I got myself drunk and got a high intensity hand held massager.I put the round hard ball adapter on and worked it over the whole tendon It bloody hurt I’ve never to this day had a problem again Like magic 😊
@@Priyan0000 I am thank you I've noticed today where I was in pain with the tendon , because I was not using my leg fully I've a little muscle loss in my calve , I'm back in the gym now with no problems all this week ' I'm sure it will gain size to equal the other - but all good
If you took Levaquin or Cipro you need to sue... if you have painful tendons all over your body you can seek platelet therapy stem cell therapy sermorelin human growth hormone or anavar
My tendonitis was just started this morning. I massage it but got worst. I just stretch my leg and point my toes upward then downward. Not its gettin better. The swollen part just still painful. Hopefully it will heal soon.
This wont work if you have a bone spur or what they call "haglunds deformity" it will only irritate it more so be sure to rule that out people. I ended up needing two surgeries on my calcaneal to resolve my achilles pain
When I play football, i get it bad the next day, but it usually goes away after a week or two, last time i played was january, cant return its so sore, it just isnt getting better. Will give this a go.
@@Priyan0000 I actually had pain around my Achilles area I’ve been having it for some time and I though I might have had a slight tear or something. I took some pain meds that a couple of my buddies had which helped but I always felt pain. Until I started researching on TH-cam what it could be. I took some time off from running and playing soccer and focused on these exercises everyday. They did help, I would say around 3 weeks to a month it took me to run at full speed with no pain. Now the pain is gone for good.
I just didn't damage my tendon I was kicking practice in lockdown and I got my leg hit hard in sunmica sheet of door. I wasn't able to walk properly for a month and now it's nice but whenever I do calf exercises it hurts a little bit now it is decreasing 👍
pain started randomly one day and its now day 2 of the pain and soreness. I havent played sports in years and all I do is workout a few times a week and work everyday. My job does require a lot of standing with a few breaks in between and so thats my guess of the cause, overuse of the tendon from standing and walking over time. definitely the first time for me and sounds silly because this is a sports like injury like an ACL tear but less serious. Will try these out and hope it can lessen the pain as I wait for my doctor's appointment get a better look. hope its just simply as resting and not a surgery needed
Hey, I have been having the same cases like you. Its been almost 5 months. Dont you mind if Iask your updates about your tendon? Im really curious and worry because the pain sometimes comes up and hasn't gone yet :( thankyou
@@imeldairianto3663 Hey so I saw a foot doctor and he confirmed its was Achilles Tendonitis and said probably working too much and standing caused wear and tear. He told me to wear a walking boot for 4 weeks (I took 5) and at the same time massage your tendon and soak your foot in ice and warm water separately. lasted 5 weeks and after I took it off and slowly began walking again and lost my limp
guys,,, im fuckin honest but i just did that massage for like 1 minute while just watching even with no ice,,,,,,,, and it fucking damn worked!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! its fixed i couldn't strech it now i can. (serious)
I was run at list 10 13 km after then i didn't stretch my body and i run for 100 mtrs sprint now i am in pain from last four days thanku for making video on this type of pain
Great videos as always. Any reason you did not mention heel drops? I have been dealing with insertional achilles tendinopathy for > 1 year and can't get the pain to go away.
Thank you for sharing these techniques and tips. I have a bunch of exercises I am doing but I need something more focused on the pain in my tendon. These felt good to execute, I did them whilst watching the video. So I'll continue to do these as well and see how I progress.
@@tigrana9223 Hello! My tendonitis improved a lot after a good few months - it took time, what felt like forever. But the exercises definitely helped for sure. Until one day I realised that it wasn't painful to walk on my foot anymore. Keep doing light stretches, massaging the area with magnesium cream or any suitable gentle oil, and use cold packs if needed :)
@@n.bhavnita9093 thank you for sharing your experience. It's really sad for me that I can't dunk a basketball without any pain anymore. I am really trying to get rid of this and I am going to try every technique in the video.
@@tigrana9223 I am soo sorry to hear that :(, I completely appreciate it. I have on going ankle issues all my life which prevents me to dance properly so it's really frustrating! In fact, although the tendonitis got MUCH better -in the last week, i am experiencing random pain on my other ankle, the front of it. So I am looking up more exercises for this now! I totally feel your pain. By the way, when I referred to a 'few months', in my last msg, i realised it was actually about 8 months until it started to feel better, the tendonitis bump flattened and no pain. The massage helps a lot - even if it hurts keep going. Bandaging the area, is good but only wear it in short bursts. Other exercises - leaning towards the wall and stretching the ankle out. I got all my fingers crossed that yours will heal smoothly, stick with these techniques daily - good luck and let me know what it's like in a few months. :)
What about if it feels like brushes and like really sore and hurts to touch all the things i have seen says to rub it but i cant it. Hurts to bad any ideas about this and what might help
Good to hear that four minutes solves tendonitis! I know, not really. Anyway, the massaging techniques can't hurt and the stretching exercises are generally prescribed. Thanks.
I like the graphic of the muscle groups and proper muscle names. Nice video. My husband and I are dancesport coaches. He is also a bodybuilding trainer. I have subscribed to use your videos for ourselves and share with our students.On an odd unrelated note, your feet are beautiful. Lol. Are you ever on them or do you just have a regular pedicurist you see regularly? Cheers!
You need to start slow if you are really hurt, and I'd say if there is that much pain to concentrate on massage only the first few days or weeks. Thirty minutes to an hour a day or so should do it, though the more work you do in your day to day life, the longer it will take (IE rest if you can and concentrate on massage and not re-injuring it, potentially much worse, a wrap can also help support the muscles between massage yet don't sleep with them on, and try to stop usage soon as possible. The pressure I see him using seems more like routine maintenance or just a stiff muscle, though those are great moves and stretches. One thing I've heard in massage class was, it's best to massage warm muscles such as straight from bed/ after a shower or walk/ heat-pad/ work (assuming, you know where you are at
I think it's because you only play 3 to 4 times and go too hard. The body seems to like gradual consistent increases in intensity. I got hurt from randomly going on long runs
I think that it is time that TH-cam stopped allowing claims such as this to headline a post. Achilles heel pain takes weeks or longer to get better no matter what you do. If it is better in 4 minutes then it is not tendonitis.
Do you recommend the stretching routine after the massage + ice? If so, is it ok to stretch immediately after icing, or should I wait some amount of time for the area to warm-up?
Im a little nervous to do these exercises because I dont want to exacerbate or irritate the pain do you think just applying ice, taking pain relievers and elevating will speed the recovery process? Also, do you believe wearing the wrong shoes can cause Achilles Tendonitis?
I have had alot of experience with tendinitis and the best way to treat is FIRST rest the effected area until acute pain is gone. SECOND strengthen the area (if it is your Achilles look up Achilles and calf muscle exercises) and then THIRDLY start stretching the area. Trying to balance the stretching and the strengthening can be tricky, especially if you are doing this on your own, but basically if your tendinitis was caused by muscle weakness; stretching without strengthening will cause the area to flare up again, however strengthening the muscle without stretching it will cause it to shorten up and also be prone to flaring up again. For this reason I personally recommend (I'm not a doctor, this is just what has worked for me) starting with the strengthening, and then incorporating the stretching. Also at some point you'll be doing both strengthening and stretching, I've found I have better luck with separating the two- so stretch in the morning and then strength exercises in the evening.
Once upon a time I had tendinitis in my hamstring, and my hips- as an athlete I can not tell you how big of a hindrance this was for me (alot alot of tears haha) Trying to figure out how to properly treat this stuff, took me forever.
Hey thanks for sharing. Anyway.. is ur pain gone or still there? My tendinitis been with me for 5 months and it sometimes comes up when i strart doing activity:((
pwetty4r4 I have tendinitis on my ankles :calcaneus , lateral malleolus and achilles tendon . What exercises do you recommend to strenghten the area ? I cannot walk more than 30 minutes without pain . If sometimes walk 45 minutes (with 2 short breaks) I have burning in my ankles and the following days I can only walk on peaks at home.
Bro I’m really sad my parents think it’s not serious but my heels hurt so much when I run they say it nothing but I’ve had it for nearly 2 years now and I get bullied in school for being slow because of my pain
Thanks 😊
@@kamileon8579 that's sad dude
Maybe good to explain what the main causes of achilles tendonitis are: weak calf muscles and tight hamstrings in combination with repetitive strain. So increasing blood flow is good for temporary pain relief and healing, and some stretching doesn't hurt either. But more important to prevent it from happening again is to stretch and loosen up hamstrings, and to strengthen calf muscles.
How to find out if i have achiles tendonitis?
I m having pain for about a week now pls help
Thanks for this
Does showering in hot water help with it also?
I have exactly that but also I have sciatica and was told stretching my hamstring could make that worse. Any suggestions please?
Increase of body weight as well when you retire from sports you typically get this when your body is not it's same weight it's always been
Trust me it workssss!!!!.....I had like the peak pain in Achilles tendon and it was really difficult for me to even put on foot on ground and walk.....i did the therapy as shown(missed the icing as I don't have it right now) and I can see clear results....a little pain is there, but it gives immense relief.
R u completely cured now????
I've been experiencing pain with this for 4 hours and you just helped me fix it in 4 minutes, you have NO IDEA how thankfully I am rn.
Did it came back ?
Wow..just wow! I normally don't leave comments on videos, but for this one, I had to because after one session using your technique I feel so much better. Thank you so much!
Awesome video. I was limping and unable to put my weight on my foot. Thanks to this video the pain has decreased greatly and I can walk again. I noticed the other leg also has a swollen Achilles which is actually much greater than the foot which was hurting. I'm gonna try icing that before applying the cross friction. Thank you for your video. You are a lifesaver.
Is it better now?
better now?
all healed up?
This guy is excellent, not trying to sell you anything, just straight forward, totally doable advice illustrated clearly and concisely.
Thanks. I'm trying to help as much as I can.
Totally agree with you.
Did theses three things and my Achilles tendon feels less painful without pain medicine. Definitely saving this video cause I trust a chiropractor then a doctor for pain like this.
R u ok now 🥺🥺
Thank you for getting directly to the point and giving me practical advice and instructions I can utilize immediately.
Thank you so much, I've been so sad because I haven't been able to workout due to the pain in my Achilles. This already feels better after 1 session
Have you fully healed yet? I've had mine since May and it only gets worse even from walking. Hasn't really improved passed the sharp pain when I first got it.
@@Zhinoi id say get it checked out if it’s been that long
@@Zhinoi No, of course it does not heal, cause this hints are bullshit. Strengthening is the key.
Genius. Worked wonders in less than 5 mins. I was limping and unable to stand for more than 10 mins. This worked right away. Thank you
I don't know how to classified my pain but what I have for the past 6 months is severe pain in my achilles. Now this only happens when I been walking for long periods of time, I sit down to rest a bit and when I get up omgggg I am in terrible pain. The pain scale is out 10 out of 10!
Well see a doctor not some internet experts
I have the same issue ! The pain is so bad when I get up after siting . I’m literally limping .
i've got the same problem, and through ultra sounds and xrays its been diagnosed as Achilles Tendonitis. see a dr. and get it looked at. if it tears you will need surgery.
@@ricodsanchez6792 THANK YOU! I can't believe the number of people begging for help from random internet strangers or free medical advice from a professional who can't evaluate them, who was nice enough to make a video
I looked up surgery and I hope the video was wrong. One year to full recovery. I'm not ready for that!
No lie. After a few days of limping and doing nothing to doing these stretches are like night and day. I’ll get back to running 🏃🏾♂️ tomorrow thanks to you.
How u feel now? And did u torn your Achilles and how long did u rest?
It may have only been bruised because I’ve been back to my normal self ever since. Thanks
It called NO CAP not NO LIE
Call it what I want killa
Bro you have still pain on you Achilles tendon tell me bro pls I have same problem pls tell
I’ve been having pain in my Achilles’ tendon from a soccer injury that’s more than a year old. I did this and in one day, it’s so much better. Thanks a lot
Can u put your fut downwards
@@ShaoorA10 R u completely Ok now????
I played basketball in slides too much of my life and i got flat feet and heel pain because of it 😥
Appreciate Video clip! Excuse me for the intrusion, I am interested in your thoughts. Have you heard about - Fanebastianor Phrenic Formula (do a search on google)? It is an awesome exclusive guide for eradicating your gout problem without the headache. Ive heard some great things about it and my cousin after many years got astronomical results with it.
@@novaknovakovic1585 o
Same
@@novaknovakovic1585 spam
Facts
Concise simple and easily understood, thank you!
I can only limp because my heels are so sore and can not take any weight without really hurting
@YO K\ might sound weird but every day for a week get ur finger and massage around the ankle
@YO K\ oh yes and cold showers
U can try hot water
Thank you man, probably the best video for achillies tendon
R u completely Ok now????
many thanks for the video - my left achilles is in pain from cycling too much. These videos were clear and very helpful to start my recovery!
lower your saddle
Biking is the one thing I can do when my achilles flares up from running. I agree sounds like a seat adjustment is needed.
3 years ago I broke my leg , dislocated my ankle and had a compound fracture on the inside of the left foot ankle joint , I’ve struggled since, only being 28 it’s had a massive impact on my mental health. I will give this a try and see how I get on !
Hope the massage here and the exercises have helped you. 3 years is a very long time. I've had my achilles tendon pain and now mainly tightness all the way up to my hip for the last 10 months. I'm going to try very hard to concentrate on doing all this and hopefully it will help.
I slipped last November and ended up with a grade b fracture just above my ankle, misalignment and ligament damage. Ended up having surgery and a plate and pins put in December. I actually ended up being in a cast a little longer then I should and now I’m playing catch up, I can walk. But jogging and running seems way off. But I’ve started doing similar stretches to the video and my foot feels much much better. Keep at it Marcus!
Guys it helps me so much i did it 2 times and it is almost gone!idk whether i really have achilles tendonitis but i had this pain pain 2 years ago but got over it
Boomerang BWA how u now
I just tried this on my excruciating Achilles pain, and my gratitude is immeasurable. It worked! I suppose it will be back tomorrow, so I am wondering how often you should do this treatment? And for how long? Thank you for this really helpful video.
He mentioned it in the video - all the sets (how long you should do it for) is on the screen and he said to do it 3 times a week :)
Does anyone else feel their Achilles pain by just watching this?
Thanks, it's help me to fix my problem
I have it right now
I begin shuddering when I watch these videos and feel really sensitive, I may need an advice.
I can't watch this
Yeah it hurts so badly I can't even run Gladly this guy is here to help
Thankiu .Wonderful explanation.
Don't need to watch many vides.
Understanding anatomy makes it so easy.
Thank you so much for sharing bro! I couldn’t afford physio and had no idea what to do. I just had to go through the pain. As soon as I did these stretches the pain just disappeared! Thank you so much mate!!!
Respect for doing this in your Aussie work boots.
This actually worked, you’ve fixed the issue in 4 mins
😐
Ryan Powers what why that face
Obviously there are various injury levels of AT. So claiming that there is "a simple fix" is not accurate. The diagnosis comes first which involves the age of the person, the type and severity of the injury. I know for a fact that sever knee and Achilles Tendon injuries can easily require the body to spend a year or two to fully heal them during which time you have to baby them and not do what injured them in the first place while practicing good nutrition. The reason that they take long to heal a sever tear is that both the knee and the ankle support up to 1000 pounds of peak weight when running or jumping.
THANK YOU!!! Two days of doing this for a little while and mine feels 100% better.
It hurts in morning but in night it doesn't hurt that much. Relate? 😅
Yup
@@justinecamagong7557 I do. Probably from stretching it most of the day. I’m a bartender, so move quite a bit for a long time. Lol
@@justinecamagong7557 R u completely Ok now
???
If yes
Please give me some tips
And how much time it took to recover?????
Thank you bro my injury was not very big so i did it 2-3 times and a big relief happened.Thank you bro very much
Wow this is amazing! I’m having muscle tightness after an ankle fracture and this video just helped so much! You’re very talented!
If these don't help you... My podiatrist recommended keeping the heels elevated. No flats, flip flops, etc. anymore. Where a low heel ladies and guys- shoes or boots with a low heel. Ideally- 1"-2". Also, put lifting heel pads in your tennis shoes. This has helped me immensely! The pain can be excruciating!
Careful, this will eventually cause metatarsalgia. Orthotics and heel pads are NOT meant to be used long term. Couple weeks MAX. It will throw out your body's natural gait. This is important or you'll get a second and third injury
Wow! I've been having pain in my achilles tendon for about three days, I couldn't walk properly or go downstairs with my soared foot, did these exercises for 5 minutes and I immediately felt the pain dissappear! Thank you so much!!
Please tell me that you did not take Levaquin or Cipro. also don't ever take a corticosteroid again for the rest of your life.. they're highly catabolic and they will break down your tendons
Karen Schneider yeah, I started having the pain next day after running, now I’ve had the pain for a week, every night after sleeping, praying this works. Seemed to ease it after the first massage session.
@@fordfiveohh Glad someone else knows about this. Doctors still giving this out should be put in PRISON for assault with a deadly weapon. And yes, corticosteroids are extremely dangerous.
Thanks for the great video.
It’s Simple and effective. Massaging the heel area to improve blood supply seems to be the the key to healing.
No need for any special equipments or visits to physiotherapists.
I have tendinitis in both feet, my PT did this massage but it didn’t help much. I just tried it on myself, massaged a little longer and maybe deeper and holy smokes, the pain is gone! I’m going to try it on one foot only for a few days and see if it continues to feel better ... oh and ice like crazy too. This method really works!
This works really well make sure u do it in the same order
Interesting, I started doing these stretchings naturally in reaction to pain, in ways that comforts me and that's what is shown in the video
I do the same!
@@chiarad7633 R u completely Ok now????
@@Priyan0000 yes!
@@chiarad7633 Did you suffer the same problem Achilles tendonitis?????
Or any other problem
And how much time u took for fully recover?????
Please reply🥺🥺
@@Priyan0000 yes, it was tendonitis. And it required several months to heal, I'm sorry. But first of all I did an instrumental check (ultrasound) to verify that the tendon would not be broken. Then I stop running for 3 months while I did other training (lifting, hiit, etc) and I did a lot of specific exercises to fix and to strenghten all foot and ancle and leg tendons. And in the end I made it through!
Hi doc, i have mild CP and limited ankle mobility and these exercises are very helpful.
I woke up in the morning and noticed I'm having pain in my left and right heels.
Walking was bit difficult ,
This massages really works..
R u completely recovered now or still suffering??
Just got diagnosed with this and watching you massage your heel made me cringe. Cause that spot on the back of my heel is so sensitive and hurts. But I will start doing these exercises. Thanks
Michael Sanchez it help you now? I am doing it over 8 months and still suffering with achilles tendonitis
@@AdamJurov Hey bud I did massage it with olive oil helped some. After I commented on this post I completely ruptured Achilles tendon July 22nd 2019 playing softball. I didn't have surgery did 3 months of physical therapy and back to work in 4 months. I'm on my feet 8 hours a day so that heel spot stays sore. I still massage and soak in cold water. Needless to say I had to give up my weekend warrior sports.Good luck to you. Try the olive oil
I am a medical doctor who treats foot pain. LOVE this video. Going to send it to my patients from now on !!
hey ,if anyone else needs to find out about back of heel pain try Plantar Recovery Tactics (plantar.RecoveryTactics.com ) ? Ive heard some unbelievable things about it and my m8 got excellent results with it.
My ankle has been hurting to the right of my ankle bone. How do I fix it
Thank you for this. I have been waking up to a tight painful Achilles every morning for months. I did all sorts of stretching and exercises but until I did the massage part it never worked. First morning after this I woke up with no tightness or pain.
Thanks, that's so useful. Btw, can you show how to treat Insertional Achilles Tendinopathy?
Stolen Comment pls stop stealing comments so you can get likes pls
Hey awesome tutorial. Quick question - which anatomy site/program are you showing in the box in the top right corner at 0:32? Thanks so much!
I have this pain whenever I wake up and it stays for a few hours. It’s very painful
Same
maybe try a sleeping boot. i started using one and it helps a lot. they’re on amazon if you just look up achilles tendinitis sleeping boot
You probably have plantar fasciitis as well.
That's what I've been going through these past few months. On July 5, I ran too much too soon. My calf, all the way to my feet started hurting(which worsened by night). Still hurts btw.
Sciatica pain...I have same problem
This injury is the bane of my existence as a runner
Is it okay to stretch or strengthen while it still hurts? I have mild chronic tendonitis, and recently started walking for exercise and now it hurts every step I take, a little worse on the left, but both hurt really. Ice helps for a bit.
So is it better to let it rest until the pain goes down, no stretching, and staying off my feet as much as possible? Are the massaging exercises a good idea during this recovery period?
Any help will be appreciated, thank you!
Great video and tips. I want to the stretching but it is too painful at this time. I will try the massage techniques though. Thanks!
R u completely Ok now????
Thank you so much for sharing the massages and stretches. My achilles tendonitis pain which I've had for 4 months is gone after doing the massages and stretches for 2 continuous days ~morning and evening. I can walk up and down the stairs without pain now. BIG THANK YOU!😃
I just did exercise 2 for 5 minutes it hurts but wow I feel so much better now. I had this for months..
@@JamesandHarry dude I'm so scared of this injury it hurts so much
Its fucking painful mate, its been almost 2 months and the process is so slow. This injury humbles you on so many levels
Rmystic Creations nice! Are you able to lift yourself up on your tiptoes yet? This is my first day doing these techniques...just trying to get a full recovery timeframe. Thanks in advance 🙏🏾
REally helps. I got a shopping cart run into my achiles tendon and it didnt hurt much until I walked on it a lot. Then I needed these excercises and massages. During Covid times, I didnt want to go to the doc. Thank you for video
how are you now?
Please take MRI to rule out tear
@@KaiLuckey R u ok now??
@@Priyan0000 yep! i recommend isometric calf raises
@@KaiLuckey Can u Please give me some tips
How much days u suffered from Achilles Tendonitis
And
How much time you took for fully recover
It works! My friend had same problem many yrs ago and he also shew me the same stretches how he got fixed. I am doing it and it hurts but more I do it, better i feel after a while. Hope it can fix my pain eventually! Thumbs up!
I did this and it worked. Sweet!
This strangely works!! Mine was gone after a day. Unlike those days took almost couple of weeks. Thank you so much.
I started doing this and I felt relief right away
same lol
Great exercises. Does using a brace at night help? My Achilles is so tight every morning I limp getting out of bed for 10-15 mins
From my experience using a brace helps during activity. It may help at night im not sure.
@@connorolson608 Thanks! :)
Can you send me pictures of the brace
@@hildaruzek6225 its one at Dunhams for like $20 and its looks like a small kneebrace
@@connorolson608 thank you
Had this problem for almost 7years. Done everything
I have been skipping for 5 months no problem, I ran about 15 miles in 6 days I have pain in both feet bruising my Achilles hurts one of them. How long should I stay off from running? I was stupidly running barefoot on treadmill
Going to do this, I been having trouble for a month, an can’t walk cause my Achilles’ tendon is very painful, hope it works thank you for sharing
Heyyy
R u ok now please reply🥺🥺🥺🥺🥺
Thank you so much!!! I’ve only did the first one so far, and already see a big difference
I have suffered from this for around 4 months. It has not gone away yet but I can feel it slowly getting stronger and better. It has been gettig better since I have been going calf raises/heel drops off a step (20). Going up on you toes at the end of step/stairs lift and drop your good leg slowly down the step using your injured leg to slowly do that. Once at the bottom use your bad leg to raise back up you dont want to put to much tension on the injured achillies. You will feel slight pain/stretch put as long it isnt to bad push through it. You know your body.
Also search eluid kipchoges core work out. A white guy instructer will work through it with you. It is great for the glutes, hips and hamstrings which can all be linked with achillies tendonits if weak/tight. Do this workout when possible throughout the week.
Be patient and keep at all of these and i hope you will see results like i have.
Kipchoges workout
th-cam.com/video/7eFweoFgFf4/w-d-xo.html
A white guy?
@@gornlockheart yeah
I've had this for ages and is really painful. This defo helps
M3ga Bea5t it’s like a small knife cutting you but from the inside
U had to use the voice chat that took me 5 mins 2 read this
how ya doin now
@@KaiLuckey Much better
I had this for months n Months,my niece said to massage it like it’s scar tissue
Well I don’t advise this
I got myself drunk and got a high intensity hand held massager.I put the round hard ball adapter on and worked it over the whole tendon
It bloody hurt
I’ve never to this day had a problem again
Like magic
😊
R u completely Ok now????
Please reply🥺🥺
@@Priyan0000 yes for 2 years it was a problem, since I’ve done that . I’ve not had any pain since,
@@robertjackson705 Now
U fully healed?????
Like without pain 🥺🥺
@@Priyan0000 I am thank you I've noticed today where I was in pain with the tendon , because I was not using my leg fully I've a little muscle loss in my calve , I'm back in the gym now with no problems all this week ' I'm sure it will gain size to equal the other - but all good
My tendons constantly feel bruised. It hurt just watching this vid. What can be done if the slightest touch hurts, much less massaging the tendon?
If you took Levaquin or Cipro you need to sue... if you have painful tendons all over your body you can seek platelet therapy stem cell therapy sermorelin human growth hormone or anavar
You must never take a corticosteroid if you have tendon problems
My tendonitis was just started this morning. I massage it but got worst. I just stretch my leg and point my toes upward then downward. Not its gettin better. The swollen part just still painful. Hopefully it will heal soon.
Heyy.. R u ok now
Please reply 🙂🙂
.. Please
This wont work if you have a bone spur or what they call "haglunds deformity" it will only irritate it more so be sure to rule that out people. I ended up needing two surgeries on my calcaneal to resolve my achilles pain
How do you know If you have a bone spir
How do you know if you have a bone spur
wow, I let my thumb rub against all areas of the foot, then I drove slow cold compresses around toe...pain is gone. thanks good doctor 🕊️
R u completely ol now
Please reply🥺
Thank you it Healed almost immediatly!!!
When I play football, i get it bad the next day, but it usually goes away after a week or two, last time i played was january, cant return its so sore, it just isnt getting better. Will give this a go.
Hello Dr. Nicholas,
I was wondering if you can make a video to help in the healing of an active runners Patella.
Thanks - some immediate benefit from these exercises.
Extremely effective for pain relief! Thanks!
I’m a soccer player and my gosh did I get scared when I had pain in my Achilles heel..but this has helped and I appreciate it
R u completely Ok now????
Please reply🥺🥺
@@Priyan0000 yea bro. It took some time to run at full speed again but little by little doing these exercises have helped.
@@omarruiz4542 That's great 🙂
Can u please tell me where u had pain????
And how much time u took for Recovery
@@Priyan0000 I actually had pain around my Achilles area I’ve been having it for some time and I though I might have had a slight tear or something. I took some pain meds that a couple of my buddies had which helped but I always felt pain. Until I started researching on TH-cam what it could be. I took some time off from running and playing soccer and focused on these exercises everyday. They did help, I would say around 3 weeks to a month it took me to run at full speed with no pain. Now the pain is gone for good.
@@omarruiz4542 thank you very much
Very helpful i just had this pain now while im asleep this helped a lot... Thanks
R u ok now
Thank you so much for this. I really appreciate it. My heel started feeling better right away.
I don't know if it's my Achilles just hurting bc it's the first day but, I'm scared asf so here I am
was it tendonitis in the end?
You are too much beautiful😍😶
I just didn't damage my tendon I was kicking practice in lockdown and I got my leg hit hard in sunmica sheet of door.
I wasn't able to walk properly for a month and now it's nice but whenever I do calf exercises it hurts a little bit now it is decreasing 👍
@@punyagandhi6375was it extreme sharp burning where you’d swear it’s tears? I’m so scared , can ya share more ?
pain started randomly one day and its now day 2 of the pain and soreness. I havent played sports in years and all I do is workout a few times a week and work everyday. My job does require a lot of standing with a few breaks in between and so thats my guess of the cause, overuse of the tendon from standing and walking over time. definitely the first time for me and sounds silly because this is a sports like injury like an ACL tear but less serious. Will try these out and hope it can lessen the pain as I wait for my doctor's appointment get a better look. hope its just simply as resting and not a surgery needed
Hey, I have been having the same cases like you. Its been almost 5 months. Dont you mind if Iask your updates about your tendon? Im really curious and worry because the pain sometimes comes up and hasn't gone yet :( thankyou
@@imeldairianto3663 Hey so I saw a foot doctor and he confirmed its was Achilles Tendonitis and said probably working too much and standing caused wear and tear. He told me to wear a walking boot for 4 weeks (I took 5) and at the same time massage your tendon and soak your foot in ice and warm water separately. lasted 5 weeks and after I took it off and slowly began walking again and lost my limp
Heard a pop when I did a hesi down goes Frazier 🤦🏿♂️ Omg Thankyou I’m In so much pain 😭
So did doing this injure you more???
@@Chill-ru6hw no this helped wonders no exaggeration 🦵🏿💯
@@scroogemcdollarsrichunclem3066 okay thankyou happy new year 😄👍
@@Chill-ru6hw no problem 💯
guys,,, im fuckin honest but i just did that massage for like 1 minute while just watching even with no ice,,,,,,,, and it fucking damn worked!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! its fixed i couldn't strech it now i can. (serious)
R u cured permanently
@@Priyan0000 i don really remember😂
@@dannypazani I m asking that
Does u still feel pain
Or U ok
Now??
@@Priyan0000 no i doesn't feel pain.👍 ironically you haven't been a "decent" english learner
Love this! Definitely going to keep up with these stretches! Thank you! I subscribed!
I was run at list 10 13 km after then i didn't stretch my body and i run for 100 mtrs sprint now i am in pain from last four days thanku for making video on this type of pain
Great videos as always. Any reason you did not mention heel drops? I have been dealing with insertional achilles tendinopathy for > 1 year and can't get the pain to go away.
Any luck? Mine is over an year
Ibrahim Rasheed How are you now what was the full recovery time if healed?
I have these in both of my legs, but much bigger.
Could they pass if I do this practice every day and if yes how long should I do it?
This prevents me from running and I want to run again so you think I’d run again ? Plz let me know
Did the techniques work?
Just take a a month or so off depending on how bad it is and try slowly going back to running like maybe just a mile or two for the first couple weeks
Snapped my Achilles a year ago. Now my Achilles on my left leg is sore. Will try this and leave off exercising for a few days.
Thank you for sharing these techniques and tips. I have a bunch of exercises I am doing but I need something more focused on the pain in my tendon. These felt good to execute, I did them whilst watching the video. So I'll continue to do these as well and see how I progress.
How are you now?
@@tigrana9223 Hello! My tendonitis improved a lot after a good few months - it took time, what felt like forever. But the exercises definitely helped for sure. Until one day I realised that it wasn't painful to walk on my foot anymore. Keep doing light stretches, massaging the area with magnesium cream or any suitable gentle oil, and use cold packs if needed :)
@@n.bhavnita9093 thank you for sharing your experience. It's really sad for me that I can't dunk a basketball without any pain anymore. I am really trying to get rid of this and I am going to try every technique in the video.
@@tigrana9223 I am soo sorry to hear that :(, I completely appreciate it. I have on going ankle issues all my life which prevents me to dance properly so it's really frustrating! In fact, although the tendonitis got MUCH better -in the last week, i am experiencing random pain on my other ankle, the front of it. So I am looking up more exercises for this now! I totally feel your pain. By the way, when I referred to a 'few months', in my last msg, i realised it was actually about 8 months until it started to feel better, the tendonitis bump flattened and no pain. The massage helps a lot - even if it hurts keep going. Bandaging the area, is good but only wear it in short bursts. Other exercises - leaning towards the wall and stretching the ankle out. I got all my fingers crossed that yours will heal smoothly, stick with these techniques daily - good luck and let me know what it's like in a few months. :)
@@n.bhavnita9093 🙏🏻🙏🏻🙏🏻
This helps me! I have this occasional pain well slight pain but i was uncomfortable to walk with
R u completely Ok now????
What about if it feels like brushes and like really sore and hurts to touch all the things i have seen says to rub it but i cant it. Hurts to bad any ideas about this and what might help
Maddison Hartman me too man, watching this video makes it hurt
@@zoestillw311 i have no idea what to do its not broken but sore
Thank you for this video! I have achilles tendonitis! I have a hard time with it so I'm definitely going to try this!
R u completely cured now????
Thanks doc, very helpful video. Keep up the good work.
Do these exercises also work with Anterior Talo-Fibular Ligament pain? Really hope to hear back from you!
Good to hear that four minutes solves tendonitis! I know, not really. Anyway, the massaging techniques can't hurt and the stretching exercises are generally prescribed. Thanks.
been doing sprints up hill.this helps alot thanks
I assume you cant run while having Achilles tendonitis so what is the recovery length???????
Gehdbd NSIDHDhd u can but it is best to rest it and maybe go to physical therapy👍
When i had tendonitis i couldn't run for 2 weeks but i only had a mild case
I like the graphic of the muscle groups and proper muscle names. Nice video. My husband and I are dancesport coaches. He is also a bodybuilding trainer. I have subscribed to use your videos for ourselves and share with our students.On an odd unrelated note, your feet are beautiful. Lol. Are you ever on them or do you just have a regular pedicurist you see regularly? Cheers!
How do you do that whenever I press on it it hurts
You need to start slow if you are really hurt, and I'd say if there is that much pain to concentrate on massage only the first few days or weeks. Thirty minutes to an hour a day or so should do it, though the more work you do in your day to day life, the longer it will take (IE rest if you can and concentrate on massage and not re-injuring it, potentially much worse, a wrap can also help support the muscles between massage yet don't sleep with them on, and try to stop usage soon as possible.
The pressure I see him using seems more like routine maintenance or just a stiff muscle, though those are great moves and stretches. One thing I've heard in massage class was, it's best to massage warm muscles such as straight from bed/ after a shower or walk/ heat-pad/ work (assuming, you know where you are at
Devon Knobel Hey, my problem got better now. I stretch my Achilles every day, and I went to my orthopedic for an x-ray, everything looking great.
@@randomperson4620 That is great to hear!:) Thanks for writing back - stay well!
Devon Knobel You too!
It works thanks 15minutes and it's gone
I had a football injury and this is working realy well thanks
I get achillies tendonitis like 3-4 times a year and i play soccer. I have no clue on how to prevent it
It’s mostly from incorrect running or jumping forms and maybe even muscle imbalances
I think it's because you only play 3 to 4 times and go too hard. The body seems to like gradual consistent increases in intensity. I got hurt from randomly going on long runs
I think that it is time that TH-cam stopped allowing claims such as this to headline a post. Achilles heel pain takes weeks or longer to get better no matter what you do. If it is better in 4 minutes then it is not tendonitis.
Do you recommend the stretching routine after the massage + ice? If so, is it ok to stretch immediately after icing, or should I wait some amount of time for the area to warm-up?
R u completely Ok now????
Im a little nervous to do these exercises because I dont want to exacerbate or irritate the pain do you think just applying ice, taking pain relievers and elevating will speed the recovery process? Also, do you believe wearing the wrong shoes can cause Achilles Tendonitis?
Better approach Orthopedic Dr for clarifications