My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for achilles tendinopathy. Click the link below to learn more. a.co/d/1q3BjgP
@@samsmom400 yes, my co-author and I wrote the book over a two-year period during Covid. Thank you for ordering a copy! I’m so glad to hear that you have found the book to be helpful.
Just wanted to post an update after following these exercises for around 2 months. I'm pain free for once and running everyday again. Thank you so much! I do these every other day, and calf wall stretch for 1 minute twice a day, and bent knee soleas stretch 1 minute twice a day. I can even Sprint and jump rope again. I thought I was screwed for life from these achilles issues but no longer. Thanks again, the exercises work no bullshit. Subbed. 🤙
Ahhh! I literally just asked for an update on your old comment LOL! Thank you for updating!! So it's seems it's something you have to strengthen, like a muscle almost, and rest won't help it much. Thank you again for updating!!
Why do you have to do any of these exercises - but particularly the soleus exercise - on a step? You don't seem to lower your heel below your toes at all. Maybe I'm missing some subtly 🤷🏼♀️
@@clarasmom9440 The step allows the ankle to move farther into dorsiflexion, which helps optimize tendon capacity. You can definitely let the heel drop farther than what I demonstrated here depending your symptoms and what your tendon will tolerate.
@RehabScience i have a painful bump on the lower part. I'll try these exercises. Will the bump go away? Well, as long as the pain will go, that'd be fine for me. I don't want to have surgery. My doctor also suggested PRP( it's Plasma something...injection) Can you please discuss something about it? Thank you
I can honestly say, couldn’t hardly walk 2 days ago, very painful. Found this video, did the stretches and less than 12 hours pain was gone. Thank you!!!
@@RehabSciencewhat do you do if you have pain in both areas? I've had pain for more than 9 months now and it interferes with my workouts. It's very painful. I was doing calf raises but it was too painful. I was definitely doing too many at once (training habit). The pain on the bone is horrible. Looking for any tips. Thanks!
After 20 years of suffering Achilles tendinitis finally I have some relief, I've been doing your exercises for a month now and my pain is almost gone. I am an enthusiastic runner and at work I walk all day. my injured area is in the lower area. Thank you for excellent advise!
Very helpful video! Been dealing with insertional Achilles tendinitis for over two years. Saw a few physical therapist who had varying treatment plans with no positive results. Saw two surgeons who recommended surgery. The second surgeon recommended heel inserts since I was reluctant to have what is major surgery. I used the inserts, eliminated stretching and concentrated on the exercises in your video, particularly the last exercise concentrating on the Soleus muscle. I’ve experienced significant reduction in pain at this point! Thanks so much!
@Fumke02 I did, and I see an improvement . My calves are much bigger for sure, but the pain is till there in the morning after teaching spin class, which I do 2 - 3 times per week , but I am taking a month off from cycle and I am hoping to concentrate that more .
Thanks so much, have had tendinopathy for 3 years and tried everything, that last exercise clearly made the muscle work like it had not been working, so we will see!
Sorry you have been struggling with this for so long. I hope that exercise helps you. You might also want to try the soleus exercises in the video below as a weak soleus has been tied to Achilles tendinopathy in many cases. ua-cam.com/video/e547vdG9BFA/v-deo.htmlsi=B50kTaTA13zDgUhS
Literally can't get rid of this. Even if I stop all running it hurts months afterwards first thing in the morning. So frustrating. I've tried so many exercises, never seems to heal or help relieve pain. Give this a shot I suppose. Thx for the video
Have you tried doing loading excersizes? I fixed my last time really quick by doing weighted calf raises and other weighted excersizes. I used a barbell, put as much weight on it so i could still hold it. And than do the raises. Just make sure not to have to much pain while doing the workout and do them slow. And ofcourse don't do this with a tear.
@@kevinperkins8472 I'm achilles pain free!! I'm back to running 3-5 miles everyday and sprinting twice a week even before I lift weights. I do these exercises every other day, no exceptions, and I also do the wall stretch (calf) for a whole minute twice a day, and the soleas bent knee stretch 1 minute twice a day. I'm finally pain free. So these exercises coupled with those 2 stretches and perhaps more depending on your needs can definitely work! It's the only approach that helped me.
Have you been told why you had this tendinopathy in the first place? I have recently had my ultrasound, with observation of strain injury in the anterior talofibular ligament and calcific tendinopathy in tibialis posterior tendon. I was suggested physiotherapy which I took 5 sessions until 3 days ago; but even with mild walking from one room to the other, the bottom of the right side tendon of my right foot begins pain with inflammation. I do a lot of reading and researching and everything makes me even more nervous what if nothing works for me. It has been a week now that I am resting, doing exercises regularly and go for physiotherapy. Driving is the hardest at this point, so I avoid that too.
Good video. For those of us with achy knees, the bent knee calf raise can be painful. I learned you can also get up on your toes while holding a glute bridge. It will definitely workout your soleus. It will also help to strengthen your lower back and knees as a bonus.
Hi...just found ur video,been dealing with dorsal n plantar spurs at both feet over a year...help me a lot to reduce pain my achilles area...tq so much...
@@RehabScience the pain/stiffness in my tendon is prob a 1 out of 10 when I am walking or resting, but if I rub my tendon, it prob is a 5 out of 10. It feels a bit tender. I did the injury on Saturday, will this settle down with your exercises do you think?Thanks
I've been having insertional pain for several months now. It is interesting that others don't distinguish that and recommend stretching exercises. Maybe that's why my pain is persisting. I will follow your instructions and do the exercises without stretching and go from there. Thank you for a very informative video.
Thank you for the description of the two types of Tendinosis and exercises to treat. I realize now I have insertion at the calcaneus. (Post-op for broken tibia and fibula). Learning more about what will aggravate the healing process while still getting in a workout will be my quest.
Kudos to you for monitoring and interacting with people commenting. 👏🏻 due to pain, 2:00 am this morning I was doing your exercises. So needful to get my able to release. Wondering if the machines at the gym may be aggravating my condition. Leg press, etc. ?
@@deborahcoulter6827 Leg press could irritate an insertional tendon issue (pain right near the heel bone), if your feet are low on the leg press and your ankle is moving into a dorsiflexion position. Does that make sense?
Thank u so much for this video....I had pain for nearly 20 odd days and was not sure the reason for such pain. In 2 days I cud see tremendous improvement in walking and reduction in pain. Thank u so much again....god bless you...namaskar🙏🙏
My physical therapist recommended the exercises in video and then also putting a good oil around my tendon and scraping upward with the gua sha tool. Don't scrape right on the tendon but scrape barely above the painful area in three big Strokes to the middle, left & right up the calf. It's making it feel so much less pain.
I just found this video . I was a runner and had no issues climbing/hiking 14ers. But when I drove back to the east coast everything went down hill . Hurts to walk and stop running . I hoping swimming and doing these exercises will work . I just did my first set on the first exercise.. thought I was about to scream in pain but feeling some relief and finally got my calf muscles activated. Crossing my fingers
insertional tendonitis do on floor 1- isometric contraction Raise your foot (do on floor) put weight on leg with issue hold for 30-45 sec do 4 reps 2- eccentric contraction Raise your foot and slowly lower it: 3 sets of 12-15 reps every day or every other day 3- Calf raises on painful side 10-15 reps, 3 sets 4- Calf raise with knee bent close to 90 degrees, move only ankle not the knee 10-15 reps , 3 sets every other day
Thanks the video was very useful!!! Somehow I was different compared to other people who I have heard about Achilles tendon pain after surgery etc.. but I haven’t had any uncomfortable feeling or feeling after surgery it’s been 16 day after surgery now I’m getting my cast off tmr 🎉🎉🎉
My left heel just started hurting yesterday after playing a few hard games of pickleball. It is on the back side of my heel so what I have is the insertion Achilles tendonitis. Will try your exercise. Hopefully the pain will go away. Thank you for the info.
Glad you addressed insertional achilles pain, which I am experiencing since the past 3 years. But recently I discovered that, I can eliminate the pain by simply doing calf raise and tilt my toes towards the inside. It's like a switch that I suddenly able to do jumps without any pain. But the pain can still come back after long sitting or laying. Have you ever heard it like this?
I was wearing the wrong shoes and a few months ago i had pain in both feet. The X-ray is fine and the pain has subsided. Now I'm suffering pain on the Achilles tendon insertion on my right leg and a bit on my left. Physical therapy for my right heel is in two months. Until then, I'll be doing these exercises and hopefully they'll help.
These exercises are those that are most supported in the research, so they are most likely what your physical therapist would also prescribe. I hope you are able to get rid of your pain soon. Also, my book does have a more comprehensive Achilles tendon pain program that guides you through three phases of rehab. It’s much more similar to a program you would receive if you came to see me in physical therapy. Here is an Amazon link for my book, if you want to learn more about it. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/8CltkW2
Very useful thanks! 40 year old male here. My pain started after playing basketball. Day 1, painful walking, Day 2 and 3 less pain and started slowly with exercises and a bit of massaging. I'm now on Day 5, no more pain walking and I'm on the more advanced of your exercises. How much time do I need to give it and are there any other steps to take before getting back on the bball court? Thanks again!
Glad to hear things are getting better and that these exercises have helped! After you can complete single-leg calf raises with minimal symptoms, the last phase would be to implement double-leg hopping (jump roping) and single-leg hopping (pogo jumps) to recondition the tendon.
I'm happy I came across this channel. I've had ankle pain for years, but after doing this exercise for just two days, the pain is gone. By the way, I exercised a lot, which only served to aggravate my pain. I'm really grateful to you.
Tore my Achilles yrs ago made a full recovery now my other one feels a lil sore so trying to prevent another tear but didn’t know how. Great vid appreciate it
great video I will give these stretches a try today! just one question, my right achilles is the one I'm having issues with, should I also do these on my left side even though it's healthy?
Thanks! I had to modify it slightly due to pain and my weight. I could t lift my opposite foot all the way off of the ground keeping the toes on the ground, but it still helped my hurt heel to feel bettter. Thanks again!
He did not show us how to do the exercise when the pain is at the heel level. He verbalized it but did not give an example. So, with both heels flat on the floor do I raise the painful heel with the muscle contractions or do I keep the heel on the floor while performing muscle contractions....that is the question.
Sure, I will try to do one soon. Basically, the exercises are exactly the same except for that you are on the floor. This means that the ankle goes through a smaller range of motion.
Thank you for this informative video! I am wondering however, if we are supposed to do all the exercises each day or start with one and work our way up to incorporating all of them?
I've been working as a hiking guide in Japan for years, but recently have developed Achilles tendinopathy. I will use your exercises, thank you. Do you think wearing barefoot shoes could contribute to the problem?
Hurt my Achilles from ramping up the mileage way too fast for marathon training. Will try these exercises but, is it still okay to run while still having Achilles pain? The pain tends to go away once I’m 2 miles in a run.
We try to keep people on a running program during rehab as we want to avoid completely stopping and creating tissue deconditioning. In terms of running, you are okay to keep going as long as your symptoms are not worse the next morning. If you wake up the next morning and your baseline symptoms are worse than the day before, then you know the tendon stress is too high.
That’s great to hear! Honestly, if you wanted to donate to my work, you could buy my new rehab book on Amazon. It’s basically an encyclopedia of injuries and shows you the best exercises for overcoming them. Here is an Amazon link if you are interested. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/0dNsKM2
Been dealing with the pain after surgery for YEARS would have random shoots of pain was something i felt i had to live with these stretches work no cap gonna be doing these everyday so i can run jump and play basketball again
Hi, thanks for the video. I’m in my 60’s and generally very fit - surf life saver. I have recently injured my Achilles the mid area) running on sand. It has really flared up over the last 2-3weeks. At the moment quite painful when walking. When is a good time to start these exercises. Should I wait for the pain to go away first?
Went to japan/korea with my friends to have fun. Did a lot of walking in the first week, maybe 7+ hours a day. Suddenly had slight pain on my right archilles. If i rest for 10 minutes, i would be able to only walk for a few minutes before the pain starts again. Hopefully these exercises will help and not end up having long term pain
My pain is lower, on the bone, but it's about an inch off to the side, the outside of the foot/heel. Can these exercises still be used if my pain is there? Also, I am limping slightly when I walk...I have trouble pushing off fully, I have been for about 7 weeks. The pain feels like a slight burn or pinch. Can the exercises still be done in this condition?
Thanks for a great video. Is it possible to have both the higher and lower (by the heel) pain at the same time? I feel like when the “Achilles” starts to flair up, I get it in both areas you described. Should I do these them on the step or in the flat surface or both??
Yes, it is possible, and in that case, I would start by doing them on a flat surface. As your symptoms calm down, you could transition to the step to strengthen the tendon through a full range of motion.
My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for achilles tendinopathy. Click the link below to learn more. a.co/d/1q3BjgP
You wrote that book? I recently got it and have been using it for ... I'm 64 ... many things. Thanks. Anyone who works out needs this book.
@@samsmom400 yes, my co-author and I wrote the book over a two-year period during Covid. Thank you for ordering a copy! I’m so glad to hear that you have found the book to be helpful.
Just wanted to post an update after following these exercises for around 2 months. I'm pain free for once and running everyday again. Thank you so much! I do these every other day, and calf wall stretch for 1 minute twice a day, and bent knee soleas stretch 1 minute twice a day. I can even Sprint and jump rope again. I thought I was screwed for life from these achilles issues but no longer. Thanks again, the exercises work no bullshit. Subbed. 🤙
That’s so awesome to hear! Thanks for the update!
Ahhh! I literally just asked for an update on your old comment LOL! Thank you for updating!! So it's seems it's something you have to strengthen, like a muscle almost, and rest won't help it much. Thank you again for updating!!
Why do you have to do any of these exercises - but particularly the soleus exercise - on a step? You don't seem to lower your heel below your toes at all. Maybe I'm missing some subtly 🤷🏼♀️
@@clarasmom9440 The step allows the ankle to move farther into dorsiflexion, which helps optimize tendon capacity. You can definitely let the heel drop farther than what I demonstrated here depending your symptoms and what your tendon will tolerate.
@RehabScience i have a painful bump on the lower part. I'll try these exercises. Will the bump go away? Well, as long as the pain will go, that'd be fine for me. I don't want to have surgery. My doctor also suggested PRP( it's Plasma something...injection) Can you please discuss something about it? Thank you
I’m a podiatrist and the advice given in this video is evidence based and typically successful for many of my patients. Well done!
Thank you for the comment!
A podiatrist would know all this... As I'm also a podiatrist... I'm genuinely worried about your patients.
@@Jason-tz7irfor what?
Maybe they just wanted to see if the video was correct or not. Ya never know@@Jason-tz7ir
@@Jason-tz7ir he's confirming that this video contains good advice, not that he didn't know any of this himself...
This guy fixed my Achilles, had been running with pain for so long, now time to fix my hip flexor. IT REALLY WORKSSSSS
That’s awesome! So glad to hear my videos helped you!
I can honestly say, couldn’t hardly walk 2 days ago, very painful. Found this video, did the stretches and less than 12 hours pain was gone. Thank you!!!
That’s so amazing to hear!
@@RehabSciencewhat do you do if you have pain in both areas? I've had pain for more than 9 months now and it interferes with my workouts. It's very painful. I was doing calf raises but it was too painful. I was definitely doing too many at once (training habit). The pain on the bone is horrible. Looking for any tips. Thanks!
Start with the floor exercises, not elevated on the step. @@michellejean-baptiste
@@jackjack4412 thank you!
After 20 years of suffering Achilles tendinitis finally I have some relief, I've been doing your exercises for a month now and my pain is almost gone. I am an enthusiastic runner and at work I walk all day. my injured area is in the lower area. Thank you for excellent advise!
That’s so great to hear!
Very helpful video! Been dealing with insertional Achilles tendinitis for over two years. Saw a few physical therapist who had varying treatment plans with no positive results. Saw two surgeons who recommended surgery. The second surgeon recommended heel inserts since I was reluctant to have what is major surgery. I used the inserts, eliminated stretching and concentrated on the exercises in your video, particularly the last exercise concentrating on the Soleus muscle. I’ve experienced significant reduction in pain at this point! Thanks so much!
That’s so great to hear! I’m glad the video was helpful!
Me too, 2 years of suffering.
Do other tendons bother you? I also have elbow issues.
@@victorianlover3328 Don’t jinx me! lol
Hard to find quality info on insertional problems, this was great to see. Thank you.
Glad it was helpful!
Best video I have ever seen on achilles Tendons rehab I will start tomorrow and come back in few weeks
Glad it was helpful!
Did you do the exercises? Are you feeling better?
@Fumke02 I did, and I see an improvement . My calves are much bigger for sure, but the pain is till there in the morning after teaching spin class, which I do 2 - 3 times per week , but I am taking a month off from cycle and I am hoping to concentrate that more .
Thanks so much, have had tendinopathy for 3 years and tried everything, that last exercise clearly made the muscle work like it had not been working, so we will see!
Sorry you have been struggling with this for so long. I hope that exercise helps you. You might also want to try the soleus exercises in the video below as a weak soleus has been tied to Achilles tendinopathy in many cases.
ua-cam.com/video/e547vdG9BFA/v-deo.htmlsi=B50kTaTA13zDgUhS
Literally can't get rid of this. Even if I stop all running it hurts months afterwards first thing in the morning. So frustrating. I've tried so many exercises, never seems to heal or help relieve pain. Give this a shot I suppose. Thx for the video
Mike did it help?
Have you tried doing loading excersizes? I fixed my last time really quick by doing weighted calf raises and other weighted excersizes. I used a barbell, put as much weight on it so i could still hold it. And than do the raises. Just make sure not to have to much pain while doing the workout and do them slow. And ofcourse don't do this with a tear.
Any updates
@@kevinperkins8472 I'm achilles pain free!! I'm back to running 3-5 miles everyday and sprinting twice a week even before I lift weights. I do these exercises every other day, no exceptions, and I also do the wall stretch (calf) for a whole minute twice a day, and the soleas bent knee stretch 1 minute twice a day. I'm finally pain free. So these exercises coupled with those 2 stretches and perhaps more depending on your needs can definitely work! It's the only approach that helped me.
Have you been told why you had this tendinopathy in the first place? I have recently had my ultrasound, with observation of strain injury in the anterior talofibular ligament and calcific tendinopathy in tibialis posterior tendon. I was suggested physiotherapy which I took 5 sessions until 3 days ago; but even with mild walking from one room to the other, the bottom of the right side tendon of my right foot begins pain with inflammation. I do a lot of reading and researching and everything makes me even more nervous what if nothing works for me. It has been a week now that I am resting, doing exercises regularly and go for physiotherapy. Driving is the hardest at this point, so I avoid that too.
Good video. For those of us with achy knees, the bent knee calf raise can be painful. I learned you can also get up on your toes while holding a glute bridge. It will definitely workout your soleus. It will also help to strengthen your lower back and knees as a bonus.
Hi...just found ur video,been dealing with dorsal n plantar spurs at both feet over a year...help me a lot to reduce pain my achilles area...tq so much...
So glad my videos have been helpful!
Just tried each of the exercises once, and feel a lot better already, will keep up
Great to hear that!
@@RehabScience the pain/stiffness in my tendon is prob a 1 out of 10 when I am walking or resting, but if I rub my tendon, it prob is a 5 out of 10. It feels a bit tender. I did the injury on Saturday, will this settle down with your exercises do you think?Thanks
just one day after doing these stretches and I haven't felt any pain so far. i'm gonna keep up with it, thanks for this video!
Glad to hear the exercises helped you!
Perfect. Thank you, especially for the info on isometrics, that is significant info for any injury !!!!
No problem! Glad the video was helpful!
I've been having insertional pain for several months now. It is interesting that others don't distinguish that and recommend stretching exercises. Maybe that's why my pain is persisting. I will follow your instructions and do the exercises without stretching and go from there. Thank you for a very informative video.
Thank you for the description of the two types of Tendinosis and exercises to treat. I realize now I have insertion at the calcaneus. (Post-op for broken tibia and fibula). Learning more about what will aggravate the healing process while still getting in a workout will be my quest.
I’m glad the video was helpful. Best wishes with your recovery process.
Kudos to you for monitoring and interacting with people commenting. 👏🏻 due to pain, 2:00 am this morning I was doing your exercises. So needful to get my able to release. Wondering if the machines at the gym may be aggravating my condition. Leg press, etc. ?
@@deborahcoulter6827 Leg press could irritate an insertional tendon issue (pain right near the heel bone), if your feet are low on the leg press and your ankle is moving into a dorsiflexion position. Does that make sense?
Dorsiflextion exercises is what physical therapy has me doing. Now I want to cry. Where are you located?
Finally someone talking about the second one. I have that and no vedio cleared this. Thanks a lot😊
Glad the video was helpful!
Omg simple great easy information to fallow. Thank u so much. Great video
Glad it was helpful!
I'm going to try these. Thank you for the reminder that if the pain is low on the heel that stretching on a step with the heel lower is a bad idea.
Glad the reminder was helpful!
Thank you for this detailed video. Finally i found a video that talk about pain at the insertion 👍🏼 any video on strengthening muscle for knee pain
You’re welcome! I’m glad the video was helpful!
Feeling the sensation in both areas. Immediately felt some relief. Thanks for posting this video
I’m glad the video and exercises were helpful!
Thank u so much for this video....I had pain for nearly 20 odd days and was not sure the reason for such pain. In 2 days I cud see tremendous improvement in walking and reduction in pain.
Thank u so much again....god bless you...namaskar🙏🙏
So glad to hear the video and exercises helped you!
I am currently going through this stage great work thanks for the exercises
No problem! I hope the exercises help you.
Thank you, for exercises that are really helpful
I'm glad they were helpful!
I just saw this video, like 5 mins ago and i have midsubstance tendenopathy and this helped my pain instantly. 😮
Those soleus raise machines at gyms are so hard to come by yet they’re so useful.
Totally agree!
My physical therapist recommended the exercises in video and then also putting a good oil around my tendon and scraping upward with the gua sha tool. Don't scrape right on the tendon but scrape barely above the painful area in three big Strokes to the middle, left & right up the calf. It's making it feel so much less pain.
It really help me, so thanks 🙏💐🙏
Glad to hear they helped you!
Subscribed. Partly due to the content, but moreso because of your help in the comments section to everyone. Definitely keep THAT up! ❤
No problem! Thanks for subscribing!
I just found this video . I was a runner and had no issues climbing/hiking 14ers. But when I drove back to the east coast everything went down hill . Hurts to walk and stop running . I hoping swimming and doing these exercises will work . I just did my first set on the first exercise.. thought I was about to scream in pain but feeling some relief and finally got my calf muscles activated. Crossing my fingers
Trying this tomorrow. Will be back with update.
I hope you find them to be helpful!
Been struggling with achillues tondonitis low on heel. Thankyou for exercises. Starting them in the morning!
very helpful and easy to understand ..thanks
Glad it was helpful!
insertional tendonitis do on floor
1- isometric contraction
Raise your foot (do on floor) put weight on leg with issue hold for 30-45 sec do 4 reps
2- eccentric contraction
Raise your foot and slowly lower it: 3 sets of 12-15 reps
every day or every other day
3- Calf raises on painful side 10-15 reps, 3 sets
4- Calf raise with knee bent close to 90 degrees, move only ankle not the knee 10-15 reps , 3 sets every other day
Nice summary 👍
8:08 this stretching could make your situation worse if the source of heel pain is tight Hamstring ?
Thanks the video was very useful!!! Somehow I was different compared to other people who I have heard about Achilles tendon pain after surgery etc.. but I haven’t had any uncomfortable feeling or feeling after surgery it’s been 16 day after surgery now I’m getting my cast off tmr 🎉🎉🎉
THANK YOU so much!!!! This is greatly appreciated!!! 🙏🏻🙏🏻
You’re welcome!
Thank you so much for all this info
Brilliant video
Thanks!
Thank you so much it is really helpful 🙏❤️
Glad it was helpful!
My left heel just started hurting yesterday after playing a few hard games of pickleball. It is on the back side of my heel so what I have is the insertion Achilles tendonitis. Will try your exercise. Hopefully the pain will go away. Thank you for the info.
I’m glad the video was helpful and hope the exercises get you back to playing.
Glad you addressed insertional achilles pain, which I am experiencing since the past 3 years. But recently I discovered that, I can eliminate the pain by simply doing calf raise and tilt my toes towards the inside. It's like a switch that I suddenly able to do jumps without any pain. But the pain can still come back after long sitting or laying. Have you ever heard it like this?
Very good - thank you
I was wearing the wrong shoes and a few months ago i had pain in both feet. The X-ray is fine and the pain has subsided. Now I'm suffering pain on the Achilles tendon insertion on my right leg and a bit on my left. Physical therapy for my right heel is in two months. Until then, I'll be doing these exercises and hopefully they'll help.
These exercises are those that are most supported in the research, so they are most likely what your physical therapist would also prescribe. I hope you are able to get rid of your pain soon. Also, my book does have a more comprehensive Achilles tendon pain program that guides you through three phases of rehab. It’s much more similar to a program you would receive if you came to see me in physical therapy. Here is an Amazon link for my book, if you want to learn more about it.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/8CltkW2
Thanks a lot! I appreciate you responding to all comments. I'll definitely check out the book. 🤗
Happy to help!@@FazanerijaDane
Very useful thanks! 40 year old male here. My pain started after playing basketball. Day 1, painful walking, Day 2 and 3 less pain and started slowly with exercises and a bit of massaging. I'm now on Day 5, no more pain walking and I'm on the more advanced of your exercises. How much time do I need to give it and are there any other steps to take before getting back on the bball court? Thanks again!
Glad to hear things are getting better and that these exercises have helped! After you can complete single-leg calf raises with minimal symptoms, the last phase would be to implement double-leg hopping (jump roping) and single-leg hopping (pogo jumps) to recondition the tendon.
Thanks, Ryan Gossling
Haha, no problem!
This was great!!
I'm happy I came across this channel.
I've had ankle pain for years, but after doing this exercise for just two days, the pain is gone.
By the way, I exercised a lot, which only served to aggravate my pain.
I'm really grateful to you.
I am so glad to hear the video and exercises helped you!
This helped a lot thanks!😊
Glad it helped!
Great video with good explanations.
Thank you! Glad to hear the video was helpful!
Did these exercises for the first time yesterday... Muscles are very sore today so must be working!
Been putting this off. Thx for video. 🙏🏽
Glad it was helpful!
2 days of this and almost good as new. No ibuprofen. Excellent exercise.
That’s so great to hear!
@@RehabScience I am usually crippled from gout, but that was a different kind of headache.
Thanks gonna try’ this Achilles is nerve racking.
Looks good! Giving these a go.
Tore my Achilles yrs ago made a full recovery now my other one feels a lil sore so trying to prevent another tear but didn’t know how. Great vid appreciate it
Glad the video was helpfu!
Going through the same thing now had surgery last June finishing physical therapy now aggravated my other side and won’t let up
Thanks bro for information ❤❤ love you brother 😅
SO INTERESTING DOC
Glad to hear that! 👍
Clearly explained, thanks!
Glad it was helpful!
Nice!!! Thanks for sharing doc 🙏🏻
No problem!
Thanks lot, for last one week pain reduced
You’re welcome! I’m glad to hear the video was helpful!
@@RehabScience Thanks , for your Honesty , Ethics and the Love you have to the Humans , I ordered the Book 🙂
Thank you so much for ordering a copy of my book! I really think you will find it to be a helpful resource for years to come.@@sureshalex1
Thanks for this video
You’re welcome!
Great video, thanks alot.
You’re welcome!
Very helpful, wonderful thank you 🙏
Glad it was helpful!
great video I will give these stretches a try today! just one question, my right achilles is the one I'm having issues with, should I also do these on my left side even though it's healthy?
Yes, I would perform them on the other side as well. 👍
@ thank you so much for the speedy response
Very informative as usual!
Glad to hear that! Thank you!
Thank you so much, awesome video, it helps 👍
You’re welcome!
Thank you doctor,love frim Sierra Leone
You’re welcome! Glad my videos are helpful!
Thanks! I had to modify it slightly due to pain and my weight. I could t lift my opposite foot all the way off of the ground keeping the toes on the ground, but it still helped my hurt heel to feel bettter. Thanks again!
Glad it was helpful! That is a good modification to implement until the pain dissipates a bit more.
He did not show us how to do the exercise when the pain is at the heel level. He verbalized it but did not give an example. So, with both heels flat on the floor do I raise the painful heel with the muscle contractions or do I keep the heel on the floor while performing muscle contractions....that is the question.
What would the typical rest between each set be for these exercises?
Great video, thank you. Can you add a video on how to do these exercises on the floor if you have insertional achilles tendinopathy please?
Sure, I will try to do one soon. Basically, the exercises are exactly the same except for that you are on the floor. This means that the ankle goes through a smaller range of motion.
@5:14 when is it okay to start stretching it more with insertional tendinitis?
Usually, you can begin stretching when you notice that it doesn’t cause an aggravation of your pain.
Thank you for this informative video! I am wondering however, if we are supposed to do all the exercises each day or start with one and work our way up to incorporating all of them?
Thank you Dr
You're welcome!
Thank you❤
You're welcome 😊
Thanks. Will try
Thanks for the vedio idol
Do you have any recommendations for a brace to wear to prevent Achilles injuries? Thank you.
Wonderful, worked for me❤
Glad the exercises were helpful. 👍
I've been working as a hiking guide in Japan for years, but recently have developed Achilles tendinopathy. I will use your exercises, thank you. Do you think wearing barefoot shoes could contribute to the problem?
Hurt my Achilles from ramping up the mileage way too fast for marathon training. Will try these exercises but, is it still okay to run while still having Achilles pain? The pain tends to go away once I’m 2 miles in a run.
We try to keep people on a running program during rehab as we want to avoid completely stopping and creating tissue deconditioning. In terms of running, you are okay to keep going as long as your symptoms are not worse the next morning. If you wake up the next morning and your baseline symptoms are worse than the day before, then you know the tendon stress is too high.
Hi @kap0no22 ! Has the pain subsided? I have the same condition as yours
Thanks so much. Should i do these before a run or after? Or indeed both?
That high ankle sprain from 2011 is finally going away. I appreciate you. Is there a place to donate?
That’s great to hear! Honestly, if you wanted to donate to my work, you could buy my new rehab book on Amazon. It’s basically an encyclopedia of injuries and shows you the best exercises for overcoming them. Here is an Amazon link if you are interested.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/0dNsKM2
@@RehabScience wonderful!
Thank you
You're welcome
Been dealing with the pain after surgery for YEARS would have random shoots of pain was something i felt i had to live with these stretches work no cap gonna be doing these everyday so i can run jump and play basketball again
Hi, thanks for the video. I’m in my 60’s and generally very fit - surf life saver. I have recently injured my Achilles the mid area) running on sand. It has really flared up over the last 2-3weeks. At the moment quite painful when walking. When is a good time to start these exercises. Should I wait for the pain to go away first?
I have a lump on the back of my acheles tendon. Any suggestions
I have the same issue and it's painful and I have a burning sensation, I cannot wear any shoes that touch where the bump is. 🤦♀️
Went to japan/korea with my friends to have fun. Did a lot of walking in the first week, maybe 7+ hours a day. Suddenly had slight pain on my right archilles. If i rest for 10 minutes, i would be able to only walk for a few minutes before the pain starts again. Hopefully these exercises will help and not end up having long term pain
Did it work
My pain runs from the Achilles to the left ankle area. I’m looking to get back into boxing
Should I do this on both legs as a preventative?
Thank you Doctor
You're welcome!
Great ; Sir seam Exercise after tomach pain starts
My pain is lower, on the bone, but it's about an inch off to the side, the outside of the foot/heel. Can these exercises still be used if my pain is there? Also, I am limping slightly when I walk...I have trouble pushing off fully, I have been for about 7 weeks. The pain feels like a slight burn or pinch. Can the exercises still be done in this condition?
How long do we need to do each phase, like 1 week of first exercise then move to next or just til first exercise is pain free?
Thanks for a great video. Is it possible to have both the higher and lower (by the heel) pain at the same time? I feel like when the “Achilles” starts to flair up, I get it in both areas you described. Should I do these them on the step or in the flat surface or both??
Yes, it is possible, and in that case, I would start by doing them on a flat surface. As your symptoms calm down, you could transition to the step to strengthen the tendon through a full range of motion.
Nice explanation.. 👍
Thanks!
So I am here after a month of pain from overtraining will give it a try , I was doing soleus calf strengthening at gym but just did too much
Thank you dear. I have pain at calcaneus bone
No problem. I hope these are helpful to you!