This has worked incredibly well for me. I've struggled for the last 2 years with pain after running and every morning. I started the re-hab in October 23. I was super careful to follow the program, increase loads and not rush to the next stage. I started running again in mid Dec 23 (2k then 3k then 5k) - This year I've done Parkruns, 5ks, 10ks and refereed a good paced rugby match. Zero pain. I've maintained the slow, heavy load section even though I'm back running. Amazing result for me!!
so happy that you get rid of the pain. just came back of a 8k run and my achilles are so stiff. I am so disappointed because the pain is back again, and I was planning to do a half marathon race and some triathlon races as well, but I think I will have to postpone them and focus on get stronger achilles first. I have this problem almost a decade now. how many times per week you are doing this exercises? did you start with isometrics and then you progress to the heavy slow resistance etc? thanks for any answer
@@billpats22 So I followed the program very closely - double leg calf raises, then single leg, then single leg with weight. I held the raise for 40 secs each time and did 3 reps. I did this 3 x per day. After about 10 days I felt able to move onto the heavy slow resistance with a 20kg kettlebell - super slow reps (10 x3) again 3 times per day. With the standing reps I increased the weight every few days until I had about 40kg. I felt a huge improvement at this stage - virtually all pain had gone, including the morning soreness. I carried this on for about 10-14 days and then started the bouncing/hops - I was able to quickly work up to higher hops and single leg hops and after about a week I ran a slow 1k which felt fine, two days later I ran a 3k which was fine and another 3k two days after that. I deliberately went slowly and also included some heavy, slow resistance sets on my 'rest' days. Within a fortnight I was up to 5k then 8k then 10k - all pain free!!
@@grahamsmith827 wow thank you so much for the detailed reply! Really appreciate it! I will definitely give it a try cause it’s my last hope! Starting from tomorrow and hope to feel better as well!
very helpful. vid would have benefited from a quick wrap up with demonstrations to summarize the vid. I think these exercises will really help me because I've been suffering from retrocacaneal bursitis, but then I did some jump roping, had a really tight/sore calf muscle the next 2-3 days ... but no pain in my heel. Now my calf is better and the bursitis is coming back. I'm sure a doctor would have proscribed pills, or needles, or some other worthless treatment.
I’m 61 and damaged my Achilles over 15 years ago. I have never received so much valuable information from any of my physical therapist, sports medicine guys, general practitioners and so on. It’s awesome to hear the how’s, why’s and solutions that work. Thank you, Thank you, Thank you.
Wow!! I've had a nagging Achilles pain for 9 months and have concentrated ALL of my efforts on Dorsiflexion to try to stretch and strengthen it, wearing a night splint, etc to no avail. After watching you guys, I started doing plantar flexion instead...walking on my tiptoes, increasing the load, etc., and I can't believe how quickly it worked. In just 3 weeks I'm back to running with no pain. Thank you thank you thank you.
As professionals they know the issues of the ordinary person and making videos about them will in most cases be an actual problem for the most people. More so because of the awful footwear we have today
Excellent informative video. Can you just clarify the transition criteria between heavy slow resistance work and easy plyometric training. Is that being capable of using 70 lb standing on one leg for a set number of reps, without pain the next day? Thank you 😊
Thank you for mentioning insertional Achilles tendonitis. Sometimes I feel like the entire fitness and medical community just pretends like it doesn't exist, and I rarely find quality resources on it. Maddening, as it functions differently than pain higher up in the tendon.
I will have to try this. This is one of the outstanding things about the internet and youtube. The fact that fine people like yourself spread great info. Many times I have avoided going to the doctor because of remedies I found online. Thanks
I tried to foam roll and stretch my achilles tendonitis out after playing basketball for the first time since 3 years! He was spot on from the jump, I can't wait to try these out! As always, thanks for informative content. You are genuinely helping a lot of us active folks out!
Same, first game of hoops in 4 years and my Achilles were sore, so I tried to stretch and foam roll/massage and it just got worse, but when I did strengthening exercises my pain decreased for about an hour
IF THE PAIN IS LOW ON THE ACHILLES. DONT STRETCH AND GO LOWER THAN FLAT SURFACE. ONLY GO UP!!!! I’ve had problems with this for 7 years. And more than 7 times I re tried to fix this by stretch and going low and hard. And the Achilles swells up. If you have low pain. Don’t stretch and go low. Just go up.
Great video. I wish I had seen this 1.5 years ago when I was really down with Achilles tendonopathy. I’m going to apply these concepts to my prehab work now to “bulletproof” my Achilles as much as possible against future injury.
I dont have any pain in legs or anything but I like watching you an learning something new. I like being healthy and having knowledge of it. Watching you protects me to hurt my tendons etc. So thank you for being out there sharing information. 👏👏
I used to be able to run 10k on a weekly basis and do a day hike with 1000feet elevations (I have chronic muscle weakness since I was 12yo). But for the last three years since my last hike injuries, I have not been able to walk properly, forget running, impossible. I’ve seen doctors, doing twice a week shock therapies , changing shoes, nothing help. Something you said about our Achilles being strong and resilient really stuck with me. I’ll be following your program religiously. My hope it’s that I can get back to running again. I miss it so much.
CRACKING video gents. I had my achilles go while training for a half ironman and haven't been able to run for 3 months. I will use these exercises to get me rehabd. thank you so much
Great video as usual. solid advice, crisp explanations, and just right pace. Perfect for an injury level that doesn’t impact every day life (so the medical community is near useless), but must be addressed so it doesn’t progress into catastrophe.
I have had these for several weeks th-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.
i clicked on this vid knowing it would be good but when he said it should not hurt the next day i jus knew this is what i need i hurt my ankle skating 3 years ago and it’s never healed thank you so much
Thank you for mentioning insertional tendonitis. My training regime started getting more frequent and I’ve never had tendonitis before but suddenly experienced it. I just did the isometric stand and squat and lo and behold, the pain at that heel bone (?) that you were pointing to is finally gone. I tried moving my feet up and down to stretch it away but it never worked and here you are solving my pain in just a few minutes. Thank you thank you thank you. ❤
Thank you so much for this video. I developed tendinopathy in my left ankle over the summer, probably insertional, from doing weighted calf raises with too much weight and getting too deep of a stretch. I've only really been doing stretches to try to help it, going to try these isometrics and isotonics moving forward.
Thank you both for a superb explanation ! I’ve been dogged by Achilles tendinitis for three years now, your breakdown of the problem and the anatomical explanation of why it keeps occurring has helped me understand what I’m doing wrong, thanks again! Best info on both your channels and happily subscribed 👍🏼🤩
So how has it been going with the exercises? Improved a lot? I had slight pain but recently it because worse during a training because I wasn't trying to fix it.
I’ve been dealing with Achilles tendinitis for the last 3 weeks. I’ll update you guys and let you know if this video helped me out! I’ll try to do bi-weekly to monthly updates up to the 3 month mark Update 1 - 09/10/2024: So the improvements I’ve felt are slight but what I learned is that what I’m dealing actually isn’t Achilles tendinitis but something different. There’s a layer of fat between the Achilles and heel bone and it’s called the ‘Kager’s fat pad.’ The way to solve it as similar to AT, it’s a loading issue so I have to start lighter. And work my way up
Wow! Thanks for this video! I went to a local PT and I feel like I got more help in this free 10-minute video than from that $120 one-hour visit! I also deal with tenderness in one of my hamstrings from running/cycling so hopefully I can find a video on your channel for that!
I wanted to sprint. Not a good idea - well it is but at 61 and overweight 15 kg I should have prepared. Now I will . I also had problems jumping rope - back to start . This time start from my actual level. Thank you
I would not start with isometrics unless I was forced to. The good thing with isometrics is that you are doing something instead of just resting as some people tend to do. It also allows you to start with something basic and go from there. If you can start doing the strength exercises with a pain level of 1-2 (out of 10) or less with no increased soreness/pain the coming 24-48h, it's better to start there. For a quicker rehab, you want to start at your level in the cycle. Starting with isometrics can be a way backwards for some people.
Wow. This was great. I was a sprinter and parts of my legs feel as strong and fast as ever. But I haven’t exercised regularly (running and soccer) so trying to do it at 49 now I have this exact terrible pain. I will apply your exercises. Thank you.
I will start this program from today along with the ATG zero and then give honest feedback in June, July, & August. Looking forward to get back to running after almost 4 years off and 3 years of persistent Achilles tendinitis pain.
OVERVIEW Start - isometrics w/ very low load & heavy slow resistance 3s up, 3s down 3x15 (seated) Just heavy slow resistance (standing and seated) Once at 75 lbs for reps Then start plyometric Plyo ---> 3 sets of 20 hops ---> 3 sets of 50 pogo hops
Your video was super helpful. I ran on May 28. No immediate issues. Walked a flat trail around a lake on May 29. No issues. Was a little sore on May 30. Then I woke up on May 31 with Insertional Achilles tendinopathy. Pain and inability to push off my left foot when walking. Your video resonated with me because it had been considerable time since I had run. So your explanation of overload made sense. But I did feel watching your video that you were not pointing to the spot where I had pain. So there was a concern that maybe I was having a different issue. I didn't know the difference between Insertional and Mid-portion until today I found a video by James Dunne posted May 31, 2020 (FaCWTC408ys). That video specifically identified my pain spot and gave it a name (a name I'm sure already existed). It also reinforced for me what you talked about in your video. I did take the advice from your video about the isometric loading calf raise. Started on May 31. Initially, I had to get into that isometric position without load, then put my foot back on the ground, then add the load. After three days, I was able to walk trails over the weekend at reduced intensity. Slight stutter to my step. After 5 days, back to my normal walking speed. No issues with stairs (descending had been harder than ascending). No pain with calf raise or step-off. Not going to test running yet. Also, rehab aside, I learned, from your video, why I should be doing both standing and seated calf raises.
Naaahhhh this video is crazy. It’s exactly what I needed. Good information, fast, clear and energetic. New subscriber! Thank you for giving me hope! cannot wait to run and jump rope again!
I found that your guidance objectively worked for about two months. But then my achilles tendon stopped get noticeably better. Out of curiosity, I discontinued doing weighted standing and sitting heel lifts and instead tried doing three sets of one-minute Farmer's Carries a couple of times per week. My achilles tendon resumed healing and within three weeks I was back to (very sedate) jogging.
might be a game changer had only been doing calf raises with a weight vest, but the pain is on the outside of the achilles... I will try the seated calf raises
I’ve suffered with a swollen heel calcanus for a year. Went to podiatrist and prescribed stretching the calf. Waste of time the last 6 months. No improvement. Have used this video the last week and feel relief finally. Not complete but definitely a change. Targeting 2 more weeks then light running. Every day I do 7 sets of 40 second iso and 2 sets of seated weighted calf raises
Initially you should perform these exercises 2-3 times a day with a maximum 2-minute rest in between each hold: 1. Isometrics: 1:13 a. Gastrocnemius: 1:27 i. On tip toes high as you can- hold it 45 seconds (3 sets); once that is easier do: ii. Single tip toe hold 45 seconds (3 sets), once that is easier do: iii. Weighted with both feet or single 45 seconds (3 sets) b. Soleus: 2:00: i. Squat on tip toes high as you can- hold it 45 seconds (3 sets) AND: 2. Light Slow Resistance Exercises: 3:06 (Only enough weight to be slightly painful) a. Soleus: 3:15 i. Seated dumbbell calf raises (slowly- 3 second up, 3 seconds down) 3 sets of 15 reps b. Gastrocnemius: 4:43 i. Standing dumbbell calf raises (slowly- 3 second up, 3 seconds down) 3 sets of 15 reps (both feet, then graduate to single leg no weight, then add weight slowly to single leg lifts) THEN: 1. Heavy Slow Resistance Exercises: 3:06 (Only enough weight to be slightly painful, but higher weight than you used on #2) Once you are pain free following the above exercises, only then: 2. Plyometrics: 6:47 a. Toe hopping nice and easy, then increase height of toe hopping b. Other plyo exercises c. Sprints, running again
don’t know if you’ll reply to this, but a couple days ago I felt pain in my achilles tendon and felt quite stiff. Next couple days the stiffness went away. I did the isometrics both feet for sets and only 1 set on the injured leg. Didn’t feel any pain while doing them but now I’ve woken up the next day and my achilles feels even tighter than what it was on the 1st day. Did I not wait long enough before I should start doing these? any advice would help
Guys thank you! I recently took a pretty big hit on the ego. I ruck twice daily for a combined 12km or so. I average about 18k to 20k steps daily. Physically fit.. or so I thought. I have doing this for over 3 years, last 6m or so with zero drop shoes. Canadian here so barefoot yearly is not an option for me. Anyhow I have been reading about integrating sprinting at full speed so I tried that with some pretty light jogging. This was NOT a good idea 😂 I am suffering boys. I CAN BARELY WALK, I am hobbling around like a fool. I thought I was fit but this really put running into a different category for me. Its a beast of its own. I get that I probably went way too hard and now I have learned my lesson. 42y's shouldn't just start sprinting. GOOD luck everyone, I am going to try this stuff out and see how my recovery goes. Until then I am out of commission and totally bummed out. GOD BLESS 💚🙏🏼
I have followed this protocol for 2 months and am happy to day that after 24 months of achillies issues I have improved radically! I am now running pain free! Please share info on knee mobility and how to improve it!
yes, to develop your foot muscles and activate them. If you're wearing shoes your feet dont get to adapt to the environment and grow the muscles to balance yourself.
Thank You! I’ve suffered from Achilles pain for over 35 years. I love to run and Nordic Ski but my Achilles always end up getting injured and then I interrupt my training.I still ski but I’ve given up running as a result. I love that you explained the progression and checkpoints for further progression so well. This could be a game changer for me. My question would be once I am through the progression what would you recommend to maintain and avoid re-injury.
I recommend after you’ve completed everything in this video pain free, you would probably wanna make harder variants. Like jumping roping on 1 leg so you can fully condition your tendon so it can’t be damaged so easily
Great video guys heaps of good info and helpful techniques to help with this problem its also really nice to know its not always about massage but actually about building up your capacity slowly and patiently.
Great video. I need have my insurance payment redirected to you instead of the orthopedic clinic I went to. The doc offered me no solution. I’m glad I saw this before going to PT.
I have never heard an orthopedic doctor even diagnose it correctly let alone fixing it. I have been to multiple doctors and none of them are providing any solution.
This is ok if you dont have pain when doing this exercises. I do have issue when i am contracting achilles while stretching helps. Only truth is you need personalized exercises for your injury.
I’ve been with this for over a year and while your approach helped a little for my tense Achilles tendon it didn’t fully work and I’m still feeling that tightness which ends up contracting after running for several mins
Excellent information. I have insertional Achilles tendinopathy. Nothing seems effective. I’ve stopped basketball but doing boxing drills with very little movement of my legs. It causes brief soreness but not like basketball which causes days of soreness. I don’t feel it much when I’m playing but 2-3 days I’ll be very sore, almost limping around. I’ll start these exercises. I think diet and not being overweight and eating foods high in natural collagen are helpful.
same here, suffering 4 years now. insertional is especially evil. After every baseball game, foot soaking in a tub of ice is only thing that prevents 2-3 days of soreness. doc told me I have a severe case, and PT alone not likely to fix. Would love to hear stories otherwise.
When I saw the title I was stoked for this leg day, then I realised…. I can’t even do 12 reps bw Nordic calf raises, let alone add weight. I shake n shit myself doing 3 reps assisted bw nordics. The pain scale hits a solid 8 after that 3rd rep.
🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻 I need a full body TENDON strengthening course. I'm willing to pay for it. My weak and injured tendons are preventing me from exercising because I just keep aggravating and inflaming them.
Waiting for India squad training vids💜💜. I can't say enough that u are one of the important parameters fir all CWG weightlifting medals. Mirabai's Silver at Tokyo 2020 made Indian contingent's moral and discipline so high that along with medals their technique n spirits are been talked about.
In your podcast with Jill Cook she said that a weight on the knee isn't enough of a stimulus for HSR (if I remember correctly she suggested using a Smith machine to get the proper load for the soleus) Did I misunderstand her in that podcast? What am I missing? This is not meant as hate. Big fan of your work ✌️
Best explanation that I have heard! I have heard individual exercises, but this puts together a great plan for how to progress to where I want to be. Thanks!
Pain on the back of the heel could also be due to 1) a bone spur under the tendon, and 2) bursitis of the bursa between the skin and the tendon. In these cases, these exercises won't do anything other than irritate the achilles.
This has worked incredibly well for me. I've struggled for the last 2 years with pain after running and every morning. I started the re-hab in October 23. I was super careful to follow the program, increase loads and not rush to the next stage. I started running again in mid Dec 23 (2k then 3k then 5k) - This year I've done Parkruns, 5ks, 10ks and refereed a good paced rugby match. Zero pain. I've maintained the slow, heavy load section even though I'm back running. Amazing result for me!!
so happy that you get rid of the pain. just came back of a 8k run and my achilles are so stiff. I am so disappointed because the pain is back again, and I was planning to do a half marathon race and some triathlon races as well, but I think I will have to postpone them and focus on get stronger achilles first. I have this problem almost a decade now. how many times per week you are doing this exercises? did you start with isometrics and then you progress to the heavy slow resistance etc? thanks for any answer
@@billpats22 So I followed the program very closely - double leg calf raises, then single leg, then single leg with weight. I held the raise for 40 secs each time and did 3 reps. I did this 3 x per day. After about 10 days I felt able to move onto the heavy slow resistance with a 20kg kettlebell - super slow reps (10 x3) again 3 times per day. With the standing reps I increased the weight every few days until I had about 40kg. I felt a huge improvement at this stage - virtually all pain had gone, including the morning soreness. I carried this on for about 10-14 days and then started the bouncing/hops - I was able to quickly work up to higher hops and single leg hops and after about a week I ran a slow 1k which felt fine, two days later I ran a 3k which was fine and another 3k two days after that. I deliberately went slowly and also included some heavy, slow resistance sets on my 'rest' days. Within a fortnight I was up to 5k then 8k then 10k - all pain free!!
@@grahamsmith827 wow thank you so much for the detailed reply! Really appreciate it! I will definitely give it a try cause it’s my last hope! Starting from tomorrow and hope to feel better as well!
Bro I have a same problem so pls tell me this exercise works on football athletic
I am football player pls tell me this exercise works on football
Helpful timestamps:
1. Isometrics: 1:13
Gastrocnemius: 1:27
Soleus: 2:00
2. Heavy Slow Resistance Exercises: 3:06
Soleus: 3:15
Gastrocnemius: 4:43
3. Plyometrics: 6:47
4. Progression: 8:06
This is super helpful! thank you!
very helpful. vid would have benefited from a quick wrap up with demonstrations to summarize the vid. I think these exercises will really help me because I've been suffering from retrocacaneal bursitis, but then I did some jump roping, had a really tight/sore calf muscle the next 2-3 days ... but no pain in my heel. Now my calf is better and the bursitis is coming back. I'm sure a doctor would have proscribed pills, or needles, or some other worthless treatment.
What's the frequency of these exercises?
@@guyincognito6530I’m still waiting for this as well
I’m 61 and damaged my Achilles over 15 years ago.
I have never received so much valuable information from any of my physical therapist, sports medicine guys, general practitioners and so on.
It’s awesome to hear the how’s, why’s and solutions that work.
Thank you, Thank you, Thank you.
Wow!! I've had a nagging Achilles pain for 9 months and have concentrated ALL of my efforts on Dorsiflexion to try to stretch and strengthen it, wearing a night splint, etc to no avail. After watching you guys, I started doing plantar flexion instead...walking on my tiptoes, increasing the load, etc., and I can't believe how quickly it worked. In just 3 weeks I'm back to running with no pain. Thank you thank you thank you.
I feel like yall got a mic in my house and every time I say something like "my _____ hurts" yall make a video about it.
Same! They’ve got the algorithm working for them
As professionals they know the issues of the ordinary person and making videos about them will in most cases be an actual problem for the most people. More so because of the awful footwear we have today
Surveillance is everywhere.. literally everywhere
Excellent informative video. Can you just clarify the transition criteria between heavy slow resistance work and easy plyometric training. Is that being capable of using 70 lb standing on one leg for a set number of reps, without pain the next day? Thank you 😊
He doesn’t, but Google and everything else does
Thank you for mentioning insertional Achilles tendonitis. Sometimes I feel like the entire fitness and medical community just pretends like it doesn't exist, and I rarely find quality resources on it. Maddening, as it functions differently than pain higher up in the tendon.
AMEN.
I have this exact issue. I'm hoping you had success with this.
Hi, did you have success. I am suffering with same since 2 months.
Man, this guy's got a solution to every PT problem
I will have to try this. This is one of the outstanding things about the internet and youtube. The fact that fine people like yourself spread great info. Many times I have avoided going to the doctor because of remedies I found online. Thanks
I tried to foam roll and stretch my achilles tendonitis out after playing basketball for the first time since 3 years! He was spot on from the jump, I can't wait to try these out! As always, thanks for informative content. You are genuinely helping a lot of us active folks out!
Yes!!!!
Same, first game of hoops in 4 years and my Achilles were sore, so I tried to stretch and foam roll/massage and it just got worse, but when I did strengthening exercises my pain decreased for about an hour
It’s so good to see all these cooperations between the really smart people in the healthy movement scene :-)
One of the most inspirational videos on TH-cam. Wow
IF THE PAIN IS LOW ON THE ACHILLES. DONT STRETCH AND GO LOWER THAN FLAT SURFACE. ONLY GO UP!!!! I’ve had problems with this for 7 years. And more than 7 times I re tried to fix this by stretch and going low and hard. And the Achilles swells up.
If you have low pain. Don’t stretch and go low. Just go up.
This is mentioned in the video at 5:55
This is one of the best training channels on TH-cam. Keep up the excellent work. ❤ I learn something almost daily from your videos!
Great video. I wish I had seen this 1.5 years ago when I was really down with Achilles tendonopathy. I’m going to apply these concepts to my prehab work now to “bulletproof” my Achilles as much as possible against future injury.
How did you heal your Tendinopathy
I dont have any pain in legs or anything but I like watching you an learning something new. I like being healthy and having knowledge of it. Watching you protects me to hurt my tendons etc. So thank you for being out there sharing information. 👏👏
I used to be able to run 10k on a weekly basis and do a day hike with 1000feet elevations (I have chronic muscle weakness since I was 12yo). But for the last three years since my last hike injuries, I have not been able to walk properly, forget running, impossible. I’ve seen doctors, doing twice a week shock therapies , changing shoes, nothing help. Something you said about our Achilles being strong and resilient really stuck with me. I’ll be following your program religiously. My hope it’s that I can get back to running again. I miss it so much.
Update?
CRACKING video gents. I had my achilles go while training for a half ironman and haven't been able to run for 3 months. I will use these exercises to get me rehabd. thank you so much
Great video as usual. solid advice, crisp explanations, and just right pace.
Perfect for an injury level that doesn’t impact every day life (so the medical community is near useless), but must be addressed so it doesn’t progress into catastrophe.
This is gold. Instant subscribe. After just a few minutes in I know I'm going to go through all your vids lol.
This is the best video I’ve seen on the subject having suffered for nearly a year and tried others. Clear and logical.
Thank you for help!
I had that pain for like a two weeks and after 3 days of your exercises I feel so much better and pain is almost gone 🙏🏻👌🏻👏🏻
The best video online on this topic!
I have had these for several weeks th-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.
i clicked on this vid knowing it would be good but when he said it should not hurt the next day i jus knew this is what i need i hurt my ankle skating 3 years ago and it’s never healed thank you so much
Thank you for mentioning insertional tendonitis. My training regime started getting more frequent and I’ve never had tendonitis before but suddenly experienced it. I just did the isometric stand and squat and lo and behold, the pain at that heel bone (?) that you were pointing to is finally gone. I tried moving my feet up and down to stretch it away but it never worked and here you are solving my pain in just a few minutes. Thank you thank you thank you. ❤
Thank you so much for this video. I developed tendinopathy in my left ankle over the summer, probably insertional, from doing weighted calf raises with too much weight and getting too deep of a stretch. I've only really been doing stretches to try to help it, going to try these isometrics and isotonics moving forward.
This is going to help me so much. I have weak Soleus. Our bodies are so amazing and so much is a chain reaction. I love learning about this stuff.
Thank you both for a superb explanation ! I’ve been dogged by Achilles tendinitis for three years now, your breakdown of the problem and the anatomical explanation of why it keeps occurring has helped me understand what I’m doing wrong, thanks again! Best info on both your channels and happily subscribed 👍🏼🤩
So how has it been going with the exercises? Improved a lot? I had slight pain but recently it because worse during a training because I wasn't trying to fix it.
I’d also love to hear a follow up!
Can you give a follow up did it help
I’ve been dealing with Achilles tendinitis for the last 3 weeks.
I’ll update you guys and let you know if this video helped me out!
I’ll try to do bi-weekly to monthly updates up to the 3 month mark
Update 1 - 09/10/2024: So the improvements I’ve felt are slight but what I learned is that what I’m dealing actually isn’t Achilles tendinitis but something different. There’s a layer of fat between the Achilles and heel bone and it’s called the ‘Kager’s fat pad.’
The way to solve it as similar to AT, it’s a loading issue so I have to start lighter. And work my way up
WHere is the update bro.
@@tajbirtonysingh7979 thank you for reminding me, I forgot 😂😂
@@saminates2002update?
thank you for dropping knowledge! hope more people find this video for addressing AT issues. super useful and to the point! 🙏
Wow! Thanks for this video! I went to a local PT and I feel like I got more help in this free 10-minute video than from that $120 one-hour visit! I also deal with tenderness in one of my hamstrings from running/cycling so hopefully I can find a video on your channel for that!
I wanted to sprint. Not a good idea - well it is but at 61 and overweight 15 kg I should have prepared. Now I will . I also had problems jumping rope - back to start . This time start from my actual level.
Thank you
I would not start with isometrics unless I was forced to. The good thing with isometrics is that you are doing something instead of just resting as some people tend to do. It also allows you to start with something basic and go from there.
If you can start doing the strength exercises with a pain level of 1-2 (out of 10) or less with no increased soreness/pain the coming 24-48h, it's better to start there. For a quicker rehab, you want to start at your level in the cycle. Starting with isometrics can be a way backwards for some people.
What a great video! At the moment having both Achilles with tendinopathy, this has given me hope of full recovery and get back to my adventures 🥳🥳🥳
How’s it going with the recovery?
@@mollyboho so far so good Molly as you may of seen from my latest video on here?
Wow. This was great. I was a sprinter and parts of my legs feel as strong and fast as ever. But I haven’t exercised regularly (running and soccer) so trying to do it at 49 now I have this exact terrible pain. I will apply your exercises. Thank you.
I will start this program from today along with the ATG zero and then give honest feedback in June, July, & August.
Looking forward to get back to running after almost 4 years off and 3 years of persistent Achilles tendinitis pain.
The EXACT answers I've needed for the last two years! thank you thank you thank you!
OVERVIEW
Start - isometrics w/ very low load & heavy slow resistance 3s up, 3s down 3x15 (seated)
Just heavy slow resistance (standing and seated)
Once at 75 lbs for reps Then start plyometric
Plyo ---> 3 sets of 20 hops ---> 3 sets of 50 pogo hops
Your video was super helpful. I ran on May 28. No immediate issues. Walked a flat trail around a lake on May 29. No issues. Was a little sore on May 30. Then I woke up on May 31 with Insertional Achilles tendinopathy. Pain and inability to push off my left foot when walking.
Your video resonated with me because it had been considerable time since I had run. So your explanation of overload made sense. But I did feel watching your video that you were not pointing to the spot where I had pain. So there was a concern that maybe I was having a different issue.
I didn't know the difference between Insertional and Mid-portion until today I found a video by James Dunne posted May 31, 2020 (FaCWTC408ys). That video specifically identified my pain spot and gave it a name (a name I'm sure already existed). It also reinforced for me what you talked about in your video.
I did take the advice from your video about the isometric loading calf raise. Started on May 31. Initially, I had to get into that isometric position without load, then put my foot back on the ground, then add the load. After three days, I was able to walk trails over the weekend at reduced intensity. Slight stutter to my step. After 5 days, back to my normal walking speed. No issues with stairs (descending had been harder than ascending). No pain with calf raise or step-off. Not going to test running yet.
Also, rehab aside, I learned, from your video, why I should be doing both standing and seated calf raises.
Hey should I do these exercises barefoot?!
@@lilhuntxd it's batter
@@lilhuntxd I would use shoes...and dont walk bare footed around the house.
the worst is when you start to feel hope slip away
you guys helped me get a grip
fingers crossed
I am 3 weeks into recovery of partially torn achilles. Will be using this as soon as doc says I can stop wearing this knee high boot!
Thanks for these tips! I’ve never had achilles problems until I turned 50. I had no clue how to deal with it.
Damn bro. You gonna help a friend of mine that i know for ten years now. Finally she going to be released bro ⚠️
Naaahhhh this video is crazy. It’s exactly what I needed. Good information, fast, clear and energetic. New subscriber!
Thank you for giving me hope! cannot wait to run and jump rope again!
Just stumbled across this whilst looking for something solid on the topic...loving it from Australia, thank you! Will be downloading the literature.
I found that your guidance objectively worked for about two months. But then my achilles tendon stopped get noticeably better. Out of curiosity, I discontinued doing weighted standing and sitting heel lifts and instead tried doing three sets of one-minute Farmer's Carries a couple of times per week. My achilles tendon resumed healing and within three weeks I was back to (very sedate) jogging.
might be a game changer had only been doing calf raises with a weight vest, but the pain is on the outside of the achilles... I will try the seated calf raises
I’ve suffered with a swollen heel calcanus for a year. Went to podiatrist and prescribed stretching the calf. Waste of time the last 6 months. No improvement. Have used this video the last week and feel relief finally. Not complete but definitely a change. Targeting 2 more weeks then light running. Every day I do 7 sets of 40 second iso and 2 sets of seated weighted calf raises
Initially you should perform these exercises 2-3 times a day with a maximum 2-minute rest in between each hold:
1. Isometrics: 1:13
a. Gastrocnemius: 1:27
i. On tip toes high as you can- hold it 45 seconds (3 sets); once that is easier do:
ii. Single tip toe hold 45 seconds (3 sets), once that is easier do:
iii. Weighted with both feet or single 45 seconds (3 sets)
b. Soleus: 2:00:
i. Squat on tip toes high as you can- hold it 45 seconds (3 sets)
AND:
2. Light Slow Resistance Exercises: 3:06 (Only enough weight to be slightly painful)
a. Soleus: 3:15
i. Seated dumbbell calf raises (slowly- 3 second up, 3 seconds down) 3 sets of 15 reps
b. Gastrocnemius: 4:43
i. Standing dumbbell calf raises (slowly- 3 second up, 3 seconds down) 3 sets of 15 reps (both feet, then graduate to single leg no weight, then add weight slowly to single leg lifts)
THEN:
1. Heavy Slow Resistance Exercises: 3:06 (Only enough weight to be slightly painful, but higher weight than you used on #2)
Once you are pain free following the above exercises, only then:
2. Plyometrics: 6:47
a. Toe hopping nice and easy, then increase height of toe hopping
b. Other plyo exercises
c. Sprints, running again
don’t know if you’ll reply to this, but a couple days ago I felt pain in my achilles tendon and felt quite stiff. Next couple days the stiffness went away. I did the isometrics both feet for sets and only 1 set on the injured leg. Didn’t feel any pain while doing them but now I’ve woken up the next day and my achilles feels even tighter than what it was on the 1st day. Did I not wait long enough before I should start doing these? any advice would help
Guys thank you! I recently took a pretty big hit on the ego. I ruck twice daily for a combined 12km or so. I average about 18k to 20k steps daily. Physically fit.. or so I thought. I have doing this for over 3 years, last 6m or so with zero drop shoes. Canadian here so barefoot yearly is not an option for me. Anyhow I have been reading about integrating sprinting at full speed so I tried that with some pretty light jogging. This was NOT a good idea 😂 I am suffering boys. I CAN BARELY WALK, I am hobbling around like a fool. I thought I was fit but this really put running into a different category for me. Its a beast of its own. I get that I probably went way too hard and now I have learned my lesson. 42y's shouldn't just start sprinting. GOOD luck everyone, I am going to try this stuff out and see how my recovery goes. Until then I am out of commission and totally bummed out. GOD BLESS 💚🙏🏼
I have followed this protocol for 2 months and am happy to day that after 24 months of achillies issues I have improved radically! I am now running pain free!
Please share info on knee mobility and how to improve it!
Where you running whilst doing the rehaflb
Rehab sorry
How often did you do his exercises?
Can I ask you a few things. Please I need help
Should I do these exercises barefoot 🦶?
yes, to develop your foot muscles and activate them. If you're wearing shoes your feet dont get to adapt to the environment and grow the muscles to balance yourself.
One... great video. Two... damn! Barefoot sprinter has some killer balance!
I've been suffering with AT for 5 years now, playing rugby frequently. Hope this helps me out! Thank you!!
Any progress?
Any progress
Thank You! I’ve suffered from Achilles pain for over 35 years. I love to run and Nordic Ski but my Achilles always end up getting injured and then I interrupt my training.I still ski but I’ve given up running as a result. I love that you explained the progression and checkpoints for further progression so well. This could be a game changer for me.
My question would be once I am through the progression what would you recommend to maintain and avoid re-injury.
I recommend after you’ve completed everything in this video pain free, you would probably wanna make harder variants. Like jumping roping on 1 leg so you can fully condition your tendon so it can’t be damaged so easily
Any update after 1 year?
I'd love to see one of these for inner elbow/bicep from holding a tablet/phone for too long
Great video guys heaps of good info and helpful techniques to help with this problem its also really nice to know its not always about massage but actually about building up your capacity slowly and patiently.
I wish I'd seen this the day you posted it.
Great video. I need have my insurance payment redirected to you instead of the orthopedic clinic I went to. The doc offered me no solution. I’m glad I saw this before going to PT.
I have never heard an orthopedic doctor even diagnose it correctly let alone fixing it. I have been to multiple doctors and none of them are providing any solution.
This is ok if you dont have pain when doing this exercises. I do have issue when i am contracting achilles while stretching helps.
Only truth is you need personalized exercises for your injury.
Badminton players need this. 🙏
I’ve been with this for over a year and while your approach helped a little for my tense Achilles tendon it didn’t fully work and I’m still feeling that tightness which ends up contracting after running for several mins
Excellent information. I have insertional Achilles tendinopathy. Nothing seems effective. I’ve stopped basketball but doing boxing drills with very little movement of my legs. It causes brief soreness but not like basketball which causes days of soreness. I don’t feel it much when I’m playing but 2-3 days I’ll be very sore, almost limping around. I’ll start these exercises. I think diet and not being overweight and eating foods high in natural collagen are helpful.
same here, suffering 4 years now. insertional is especially evil. After every baseball game, foot soaking in a tub of ice is only thing that prevents 2-3 days of soreness.
doc told me I have a severe case, and PT alone not likely to fix. Would love to hear stories otherwise.
th-cam.com/video/FaCWTC408ys/w-d-xo.html
Thank you guys so much for putting this together.
Great tutorial 👌 👍 wish I had seen this a few years ago. But definitely in my playlist now for a achilles issues. 100pc on re load issue cause of pain
Starting this today! 3 months rest and my achilles still hurts!
How has it gone for you? How long was it before you didn’t have any Achilles pain?
Has it worked?
It works if you do these 2-3 times every day with right progression
@@munkki2700Why everyday?
How are you now
When I saw the title I was stoked for this leg day, then I realised…. I can’t even do 12 reps bw Nordic calf raises, let alone add weight. I shake n shit myself doing 3 reps assisted bw nordics. The pain scale hits a solid 8 after that 3rd rep.
🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
I need a full body TENDON strengthening course. I'm willing to pay for it. My weak and injured tendons are preventing me from exercising because I just keep aggravating and inflaming them.
I'm glad to see that Murr from Impractical Jokers is getting work on the side these days
I’ve had insertional tendinopathy for like 5 months and it’s the worse. Rest to long it gets stiff! Walk to much and it gets irritated
Did you heal?
@@thermoplastischesaethylend1046 I was able recover by doing these exercises. It took time but I’m back to jumping around the basketball court
Take a look at your diet. See what your sugar intake is that could be. You're enemy.
@@thermoplastischesaethylend1046 ya lots of strength training and patience!
@@cedricgaming5106 could you elaborate more on how sugar could be the cause of
Thank you so much
Very informative and helpful
I have had this issue for years
God bless you both 👍👍
Isometric 45 seconds 3 sets
Heavy Loads 3 sets of 15 reps
This is golden. Thank you guys!
Good to go on these! Thanks! Skål!
Waiting for India squad training vids💜💜. I can't say enough that u are one of the important parameters fir all CWG weightlifting medals. Mirabai's Silver at Tokyo 2020 made Indian contingent's moral and discipline so high that along with medals their technique n spirits are been talked about.
Wow! Instant relief! I’ve been dealing with this for years!
This helped me gain hope
Need a video covering Achilles pain and bursitis 😢😢
How long on average does it take from starting isometrics to running pain free for your patients?
In your podcast with Jill Cook she said that a weight on the knee isn't enough of a stimulus for HSR (if I remember correctly she suggested using a Smith machine to get the proper load for the soleus)
Did I misunderstand her in that podcast? What am I missing?
This is not meant as hate. Big fan of your work ✌️
Slick video, some good stuff I'll try. Thanks
Inflammation is the biggest problem I've faced. These exercises are great but my inflammation hasn't diminished and thus, I still have pain.
I would like to see you do a video on how to rehab a slight tear in the meniscus to help prevent surgery
Achilles tendonopathy has made it difficult to get out of bed in the morning for the last year and a half. I appreciate this video Aaron.
Hi! Your blog is great and I hope your advice will help with my newly developed issue with A. tendon. Thanks!
"Oh it hurts? That's cause you're weak!" 🤣 love it 💪🏻
Best explanation that I have heard! I have heard individual exercises, but this puts together a great plan for how to progress to where I want to be. Thanks!
You guys are the best!!
Pain on the back of the heel could also be due to 1) a bone spur under the tendon, and 2) bursitis of the bursa between the skin and the tendon. In these cases, these exercises won't do anything other than irritate the achilles.
There's info out there about using Apple Cider Vinegar with the Mother to help with the bone spur.
Hey J. Wilson - what exercises would work for those two that you mentioned?
Thanks guy! Much love
Needed this as I am struggling with This !!
Great video! I can’t play basketball because of achilles tendon. I miss the game very much. And will do these exercises to fix the pain.
Bro you are alright now
How often should these exercises be done? Is this a daily thing or every other day?
Thank you!
On his blog he says “Initially you should perform these exercises 2-3 times a day with a maximum 2-minute rest in between each hold.”
@@sabrinaherring3228is this comment regarding the isometric holds at the beginning of the video or the heavy slow resistance exercises? Thank you
Going to try these tomorrow. Achilles in pain going down stairs. I run 5ks daily
I was made this t raining from my 8years. Athletic long jumper and 400m runner till 22. Now c. coach
Thank you so much.
I have had achilles twndonopathy for over 20 years.
I am excited to try these exercises.
Awesome video guys. Thank you.
Just when I needed this.
this was amazing guys.. thanks so much
Thank you. Sooo helpful 👍
I am in so mutch pain😖