Found this chanel and subscribes, I got achilles tendon pain about 3 yrs ago. Go to GP and chiropractic still pain, sometimes gone by self however now getting often pain again. I will do this exercise hope I get pain free in future. Thanks
Great video! I have been struggling with both mid-portion and insertional Achilles tendinopathy off and on for two years. I was wondering if I should train both at the same time or separate? Also how many times out of the week should I do these exercises? Thank you so much!
Great question! It somewhat depends on what symptoms you are experiencing now but if you can train both without an exacerbation of symptoms you can absolutely give it a try! In regards to frequency, again, depends on irritability of the symptoms however starting with 3-4x/week and progressing from there can be a good place to start! Also, definitely recommend checking out our Achilles programs through the app if interested! bit.ly/tryprehabYT
What are your thoughts on resistance weight machines where you sit down, and do the calf exercises there by extending and pushing with the ball of your feet?
During the initial phase, we want to keep the foot from moving into dorsiflexion (toes/foot moving towards face) so as shown in the video, we don't want the heel to drop if on an elevated surface. Exercises for insertional tendinopathy should first be done from neutral to plantar flexed (foot on gas pedal) ranges!
I wish I had seen this sooner! last summer I got chronic mid-portion achilles tendinopathy where it was really sore every morning but quickly subsided. I didn't realize how serious it was since I had no pain while playing soccer, until a few weeks later it suddenly ruptured... so I'm on the long recovery journey now. A few weeks ago I could only walk 40min before it got sore, today I went for an hour long (slow&gentle) run before feeling it act up. I'll have to incorporate these exercises! Looks like a slow jog is similar to doing the pogos? I think I need those mid-phase progressive loading exercises though. the hardest part is not doing too much too soon. Thanks and subscribed!
I’m a mail courier. I walk about 17 to 21 km a day and end up getting insertional pain. I’ve usually been wearing barefoot style shoes with great success , so thought my feet were pretty strong , but ended up buying some hokas with a raised heel. Any thoughts on what style shoes are best for me seeing how many miles I put on? The low drop shoes were good for years never had any issues , but maybe now they are playing a role in my tendinitis , I’m not really sure
Depends on how symptoms are feeling! If symptoms are not worsening with exercises and you are able to complete without pain or discomfort with some introduction of quicker plyometric work running can be slowly reintroduced
great question! Depends on symptoms you may or not feel after you play soccer. It could be helpful to monitor time played and intensity of symptoms experienced if you're not playing a game/tournament. If pain is mild (think ≤3/10) and does not persist the following day, you can gradually play more minutes while continuing to strength train and rehab that Achilles!
As long as you aren't spending an excessive amount of time stretching at end range and symptoms aren't worsening it generally can be fine however this depends on the severity of your symptoms and where you are at in the rehab process! In early stages, it may be more irritable to stretch at end range.
I'm a cyclist and overstressed by achilles pushing a Jeep, it's a mid-portion strain. I'm fine cycling and can walk easier after riding but the pain comes back when I walk. I've started doing isometrics, but wondered if I should stop cycling.
I am a heavy weight runner. I Got some max cushion shoes for running cause my previous shoes were giving me shin splints. These max cushioned shoes worked great for reducing shin splints but now I’m getting symptoms of Achilles tendonopathy. Any idea what is going on 😅?
Happy the shin splints are improving - check out this blog for additional info on shin splints: theprehabguys.com/shin-splints-exercises/ The Achilles may be asking for extra TLC - range of motion, strength, both - try out these exercises and let us know how the tendon feels!
![[P]rehab](http://yt3.ggpht.com/vQmCkBN7mKJMbq5Lsb1IivKgtNvMZg782uUfCPfjtrLv2Y4Tc8ncrTmb_sIkLyXueJVVhIMS=s48-c-k-c0x00ffffff-no-rj)
This is precisely the issue I have been experiencing for 8 months. Thank you for this video. It is exactly what I needed. 👏🏻
Did you recover?
Found this chanel and subscribes, I got achilles tendon pain about 3 yrs ago. Go to GP and chiropractic still pain, sometimes gone by self however now getting often pain again. I will do this exercise hope I get pain free in future. Thanks
Welcome! Happy to have you!
Great video! I have been struggling with both mid-portion and insertional Achilles tendinopathy off and on for two years. I was wondering if I should train both at the same time or separate? Also how many times out of the week should I do these exercises? Thank you so much!
Great question! It somewhat depends on what symptoms you are experiencing now but if you can train both without an exacerbation of symptoms you can absolutely give it a try! In regards to frequency, again, depends on irritability of the symptoms however starting with 3-4x/week and progressing from there can be a good place to start! Also, definitely recommend checking out our Achilles programs through the app if interested! bit.ly/tryprehabYT
Any Advice on the sets and reps? Frequency per week?
What are your thoughts on resistance weight machines where you sit down, and do the calf exercises there by extending and pushing with the ball of your feet?
Very good video. If you have Insetion tendinopathy, does that change what exercises you should do? Or, would the recommended treatment be the same?
During the initial phase, we want to keep the foot from moving into dorsiflexion (toes/foot moving towards face) so as shown in the video, we don't want the heel to drop if on an elevated surface. Exercises for insertional tendinopathy should first be done from neutral to plantar flexed (foot on gas pedal) ranges!
I wish I had seen this sooner! last summer I got chronic mid-portion achilles tendinopathy where it was really sore every morning but quickly subsided. I didn't realize how serious it was since I had no pain while playing soccer, until a few weeks later it suddenly ruptured... so I'm on the long recovery journey now. A few weeks ago I could only walk 40min before it got sore, today I went for an hour long (slow&gentle) run before feeling it act up. I'll have to incorporate these exercises! Looks like a slow jog is similar to doing the pogos? I think I need those mid-phase progressive loading exercises though. the hardest part is not doing too much too soon. Thanks and subscribed!
Welcome to the Prehab fam! Happy to have you!
I’m a mail courier. I walk about 17 to 21 km a day and end up getting insertional pain. I’ve usually been wearing barefoot style shoes with great success , so thought my feet were pretty strong , but ended up buying some hokas with a raised heel.
Any thoughts on what style shoes are best for me seeing how many miles I put on? The low drop shoes were good for years never had any issues , but maybe now they are playing a role in my tendinitis , I’m not really sure
When do you recommend light running again? After phase 2 or 3?
Depends on how symptoms are feeling! If symptoms are not worsening with exercises and you are able to complete without pain or discomfort with some introduction of quicker plyometric work running can be slowly reintroduced
What if someone is hardly able to walk ? Can he still do the exercise if hes on a 9/10 pain
I run a lot, particularly on indoor turf and I need need need help with Achilles therapy
This video is a great resource as well as our blog: theprehabguys.com/rehab-achilles-tendinopathy/
Can I do this while also continuing to play soccer , or would you recommend I finish all phases and then play soccer
great question! Depends on symptoms you may or not feel after you play soccer. It could be helpful to monitor time played and intensity of symptoms experienced if you're not playing a game/tournament. If pain is mild (think ≤3/10) and does not persist the following day, you can gradually play more minutes while continuing to strength train and rehab that Achilles!
What about stretching? specially for the insertional case. I have heard many mixed comments about it.
As long as you aren't spending an excessive amount of time stretching at end range and symptoms aren't worsening it generally can be fine however this depends on the severity of your symptoms and where you are at in the rehab process! In early stages, it may be more irritable to stretch at end range.
I'm a cyclist and overstressed by achilles pushing a Jeep, it's a mid-portion strain. I'm fine cycling and can walk easier after riding but the pain comes back when I walk. I've started doing isometrics, but wondered if I should stop cycling.
I am a heavy weight runner. I Got some max cushion shoes for running cause my previous shoes were giving me shin splints. These max cushioned shoes worked great for reducing shin splints but now I’m getting symptoms of Achilles tendonopathy. Any idea what is going on 😅?
Happy the shin splints are improving - check out this blog for additional info on shin splints: theprehabguys.com/shin-splints-exercises/
The Achilles may be asking for extra TLC - range of motion, strength, both - try out these exercises and let us know how the tendon feels!
what about high portion Achilles pain?
could be treated like a mid-portion Achilles tendinopathy!
The guy with the glasses has the voice of a classic "Poindexter", as they would say in the US 😄
In England, we’d call you a w4nker.