This is so refreshing to see, i had suffered with Achilles Tendonitis for so long i cant remember, this treatment has worked im so very grateful. I had spent years going around in circles with the notion of resting and then gently stretching the affected area, only to start running again and be back to square one in a few weeks. I followed the guidance of building the strength back into my Achilles again, in the past i was afraid to do this thinking it would cause harm , ive been running pain free for months now , the first time in years . Thankyou so much for your help
For my achilles recovery, I'm now doing both calf raises and eccentric loading exercises (with increasing weight) every day. It's really helping. I'm doing an easy run/walk with icing afterwards. If you have insertional achilles tendinopathy (pain right at the point the tendon attaches to the heel), don't drop your heel below the toes when doing exercises. It will pull on the tendon too much. They actually said this in the video, but not in plain language. Go see a good sports doctor/physio before it gets worse.
Physio here. In isertional achilles tendinopathy you should not get the heel dropped because the calcaneus compresses the tendon. Compression forces seems detrimental to tendon healing, like in rotator cuff tear. Eccentric is not better than concentric, evidence suggests doing heavy and slow. 4 sec concentric and 4 sec eccentric. Start with light weight 3*12 and get to lower reps like 6/8. You need to feel a bit of pain the next day. Probably start running now is a bit too soon if you need ice. Star some plyometrics works before
My problem was I did my exercises, felt better but then jumped back into plyo stuff too soon. Whole process needs to start over again. It’s frustrating. This video was excellent, thank you
Body weight single leg calf raises - 4 or 5 sets or more everyday! 10 -15 reps.. Strong mind muscle connection during the eccentric to build back elasticity. I did those back in March when the gym was closed down. Was back running not long after!
@@anrylmediadero2236 do them til you feel confident to run a little. Until the exercise feels painless and you're doing so many reps effortlessly. The purpose of the calf raise exercise is to break down the capillaries in the tendon and build back tendon strength. In my case, my achilles tendon was sensitive to touch until i did the workouts 👍
Mine is finally showing progress at nearly 1 year after injury. Everyone this is a very challenging issue to solve, and it's really hard to back off mileage at the beginning. Please don't make the mistakes I have and start treating it and resting the leg right away at the earliest signs. I think what she said about weight was really important. I didn't start seeing progress until I started doing the eccentric lowering with 60 lb weights twice a week. My body weight was just not enough to promote healing. Calf massages, and also keeping your hamstrings loose will also really help, as will anti-inflammatories, especially at the beginning. Good luck! This is a super frustrating and chronic injury to have.
I’ve been on non-steroidal Arcoxia or Atoxia (on & off), as well as magnetic shocks and laser treatment for two years now, but nothing seems to be working! I am in pain as we speak although still going in for the shock/laser therapy. I’ve stopped running completely for over a year now. I struggle to even walk long distances. I’m exhausted… I really don’t know what to do! 😭😩
@@mohammadal-drees3106 that sounds awful! Don’t give up. Sometimes I’ve found too much treatment or eccentric exercises actually aggravates it. Maybe just try a week of no treatment and also maybe check the shoe situation. I’m no doctor though. I feel your pain. Mine has flared up again :-/
im confused. I do have pain below my calf and above my heel; I can literally touch the tendon and itll hurt when touched. Should I rest or do the exercises?
I used to have Achilles Tendonitis on a very regular basis. The three things that have really gotten rid of that problem for me has been foam rolling before and after, cold tubs, and 15 minutes of jump rope at least once a week.
This video is great ‘broad’ advice. Best advice on calf raise weight is as heavy as you can as early as you can! The Achilles takes up to 12 times body weight during exercise , don’t be afraid to strengthen it!
Thank you so much! This was the most helpful video iv watched so far. I was diagnosed with Achilles Tendinitis in February and it was the most painful injury ive ever had; so much so that I couldn't drive for two days. I am still not back to my old self, the recovery process is very slow, and I just now recently was able to run 3 miles. Ive been doing stretches and massages to help relax my surrounding muscles. Its nice to know that im not the only one and that it does take a while to recover thank you for the helpful reassurance.
Doing everything suggested PLUS taking additional magnesium AND using magnesium oil or lotion has helped me the most. I also heat up the area either with a hot towel ( microwave it) or hold the handheld of my shower as hot as I can take it over calfs and feet BEFORE I do the exercises made such a difference. Better advice here on youtube than at the doctor‘s office because they need to make you a repeat customer.
I’ve had this for sometime and it’s very troublesome. I’m quiet heavy to be a runner but I can bang out the miles and suddenly I seemed to have inflammation of the achillies after running. I tried a lot of things but in the end the best results was to totally back off and simply walk. I did this for 6 months and now I’m pain free and can run and sprint OK…. Like the vid states I’m a male well in my 40’s so I perfectly fit the demographic. Take your time is the one piece of advice I’d give. If you rush it you’ll be back to square one
I’ve heard an Achilles’ tendon snap and a gun going off is pretty accurate. It was during a cricket match and my mate went for a diving catch. I was 20 yards away and it was a horrendous sound!
I wish I'd seen this 2 years ago,both my Achilles had tendinopathy and they both healed about a month ago, this is the best advice I've seen and I've watched all the videos on UA-cam !!!!!
@@ikemikekpeazu5076 calf raises twice a day,3 sets of 20 with straight legs and 3 sets with knees bent ,I didn't touch my tendons at all because I found massage just made them worse and when I got running again I tied my trainers as loose as possible without coming off ,then gradually over time I have been able to tighten them as normal with no pain
Very chronic injury and it gets worst and worst if you try to push your limits more. It needs full attention and therapy.and no rush for sprint runnings and jumping without full recovery. I learned my self in a hard way. Good luck to everyone and don’t delay to see your Dr if you have any sings of this injury.
Tendinopathy in O/50's: Do BOTH concentric and eccentric calf raises (no need to limit it them to eccentric only) Forget sets of 12 reps, instead use a timer for each set - this will encourage 'slow' calf raises. Increase the time by 2 secs each day Use any pain on first waking/standing as a signal of the previous day's running/rehab exercises - adjust accordingly Substitute the elliptical trainer (yes, I know it's not the same) for running if the pain is increasing Allow 3-6 months to realign the (new) tendon fibres - how long? Maintain 2 sets per week, even when pain-free NB Ignore stories of athletes that have snapped their achilles' when you just have tendinopathy - they are not (statistically) related
Been there, had that. 6 months recovery. I'm a 12xIM triathlete. 1. NEVER stretch a cold muscle. 2. self-massage is good 3. Ice is your friend 4. Do not bounce while stretching 5 warm up thoroughly, jog 1-2k, then stretch, then continue. It's all about promoting circulation to the area and avoiding sudden trauma. That said, after thorough warm-up and stretching, you're good to go. My recovery included all this, plus ankle wraps or taping to keep the tendon close to the bone at the ankle, and in its proper position, during use.
I recently recovered from Achilles tendonitis. I had worked my way up from walking 2 miles/day to running 5 miles/day, 5 days/week over the course of a year, and had been running for several months, but had recently been pushing my pace. My major risk factor was being 45. Didn't hurt a bit when running, but over the course of a week, walking and going down steps got worse and worse pain. I spent 3 months in a boot except during physical therapy with no cardio permitted. My doc recommended a low impact regimen like cycling, so I've switched to that. He also said that people with big, muscular calves are more likely to suffer this than long, skinny calves.
With all due respect, your doctor is talking bollocks. It's not an impact injury. It's when you're pushing off the ground that loads and injures a weak tendon.
I remember I injured my tendinitis it did not feel good at all. I could not walk with out grabbing on too something too hold me. Stand 10 to 12 hour days for work did not help that much. Took about 5 month to heal.
Had a bad case when I was 35. Took 13 weeks to get back to running. My advise would be strengthen the gastrocnemius, soleus and glute medius for 6 weeks before you even start running and when you do start start with a couch to 5k program where you take 9 weeks to run 5km non stop
It’s taking ages to recover.. it has been one month without running 😭 took 3 weeks when the pain is gone and waiting for another two week to have some tensile strength...
Lol a month? I played soccer my whole life and I had it since I was 19. It took me four months to recover and my ankles pop everytime I walk. No pain no game baby
I had Achilles tendinitis for about 12 months, when I got it I downed the miles and did eccentric exercises which helped but when I tried to raise the miles again it just came back. 6 weeks ago a friend asked me if I wanted to make a comeback at five a side football, half an hour in I snapped my Achilles, complete rupture. I’ve now had reconstructive surgery and now I’m on the long road to recovery 😩
About a year or two ago, Heather interviewed Sébastien Kienle (sp?) and he mentioned "flossing" his Achilles. I was having Achilles issues at the time so I looked it up on UA-cam. After trying this recovery technique I am a total believer. Whenever my Achilles feels tight or anything, I floss it out and I am good to go again.
I’ve had shock wave therapy on my Achilles which helps with the circulation to the area. I thought my running days were over and this really helped alongside doing strength and conditioning work.
1:20 At one competition a few Years ago, some one Snapped their achilles. It was the most horrible Sound, I've ever heard. Just by writing this, I instantly get goosebumps :O Not something, that you want to encounter...
This is super stuff. I have an Arthritic condition which really upsets my training schedule and a reoccurring injury/theme is the achilies tendon. I'm going to try this approach and see how I get on.
It don't know why, and it might just be me, but I now always wear shoes that have very firm less reactive padding, especially in the heel area, vs. "comfortable" long distance training shoes that everyone else seems to like, or shoes that give more "bounce" or "energy return". I seem to develop nagging tendinitis issues in any of those types of shoes, but not with firm ones. (and I'm a mid/fore foot striker, not a heel striker).
Dave The Dog Dude I know this comment is from 4months age but I had to just say SAME. I’ve said that when my shoes are too cushioned or “comfortable” I tend to get injured and people look at me like I’m crazy! So glad I’m not the only one.
I snapped my left Achilles playing football about 15yrs ago and it's been a problem ever since, but I have noticed that the lower stack height and drop height and less cushion helps a lot when I'm running 5k's. No idea why, but guess not so much movement with less foam helps, so I look for running shoes with max 6mm drop, ideal I think 4mm which is opposite of some advice who say go 7mm upwards to take the pressure off the Achilles, but this made it worse for me when I purchased some expensive running shoes with 10mm drop and lots of so-called injury prevention foam.
Same here! Got Achilles Tendonitis running in “standard” cushioned shoes fitted at the running store. After switching to 0mm drop shoes when running, no problem! The high heel drop made me heel strike which is not natural for me hence the injury. For longer distance I go more cushioned but 4mm drop.
New to run been running 3.5 km a day everyday since last 10 days, it was going all good I was making progress. On my 1st day it took me 28:12 but yesterday I did it in 25:13 with 5 minutes brisk walking. But today I pushed myself a bit harder and I ahd completed 2km in 10 minutes and suddenly my ankles started to hurt 😭 it was not fun, it was so hard for me to reach hoem
thank you for this, I have had issues with back of heel pain and never had it looked at, it seems to be getting worse since I have not been in the gym and drastically reduced my running and exercise due to C19.
I'm 24 and developed this over the course of 3 months. I was going to the gym a lot running between 2-5 miles a day. I lost a bunch of weight and felt great but every morning my ankles were stiff and tight. Almost impossible to walk on. I was stretching a lot too which surprisingly only made it worse!!! I want everyone to be careful if they're getting into running because overdoing it is very easy in a short amount of time.
It's been going on for a year now. Eventually plantar fasciitis joined the party, so even easy jogging is out of the question if I want to be able to walk next morning. What seems to help is putting the treadmill to maximum incline and walk, walk, walk.
Nice advice as my achilles has been causing issues recently and so is my Plantar Fasciitis - since gradual Ultra training over the last 12 months..... and thanks for the advice 'a weight on you lap' while your feet are on a plank so you can lower you ankle under weight...... Slow rebuilding the stretch and low raise and lower on the bottom step Many thanks GTN
Ahhh why didn't I have this video a year ago! The second half of last year was a pretty sore experience.. Mine was caused by a big increase in running (and speed), way too quickly in training for a marathon (which I still did). Mine was fairly obvious - a bump on my tendon that was painful to the touch!
i was diagnosed with a grade 2 calf tear: a sharp kick on the back of the calf which took 6 weeks to heal. then, tore a less severe calf/tendon fiber on the other leg as I was working my way back to soccer, now back to resting.
Thanks gtn, I learned a lot about tendons through this video. This is some good content. Cold weather/cold tendons is my enemy- that's my #1 takeaway from this video.
Thank you. Just caught this video. 4 weeks off running because I tried to run through the pain and then, because life goes on, wrecked my calf on the leg I was favouring. Will start with the achilles strength training on Monday and hopefully be back running soon.
Thanks for this my GP couldn’t give me and inkling cause she couldn’t figure out had all kinds of scans for no reason clearly cause I’m 95% certain this is the problem I’ve got to get a referral to the Physiotherapist thx again lifesaver been almost 2 years
Use a lacrosse ball and roll out all the knots in your upper and lower calf as well as doing strengthening exercises. I felt with Achilles tendinitis for almost a year now and it always goes away when I loosen up my calf region. Also if u have a hip drop that’s caused from a weak glute medius and max you should work on those as well because that can be a factor as well
Yeah I started training for. Half marathon and for some reason post running, my right Achilles is quite painful. Hopefully the treatment mentioned works. I’ll update if it does
This worked for me: I am 45, and i have recovered from no running to my first (trail) race in 3 months. Beginning July/24 i had my largest symptoms with extreme pain in the morning and hardly could walk in the first hour(s) of the day. As the trail running season stops (in Portugal where i'm based) during summer, i decided to suspend my training until i had no more symptoms. Whenever i could i would raise my leg to allow for blood circulation help heal inflammation. I have raised the feet area of my bed mattress with some pillows to improve circulation on the feet during sleep. I also take regularly herbal infusions, and plenty of salads/vegetable meals which might have helped with inflammation healing. I replaced running training with swimming to keep some of my aerobic form. I was hopping i would return to running after 1 month, but in August i still had pain. I applied and raced a few open water swimming competitions in August and i believe that the swimming "kick" (form the hips, not the legs) and the cold water might have helped with a faster recovery. Beginning September the pain was gone, only mild feeling. I started to introduce some running in the softer beach sand (bare foot, with a compress sock on the injured foot) after my swimming sessions, to strengthen my feet and legs after 2 months off. After the running i would walk with my feet submersed in the cold water to allow recovery. In mid September i progressed to 1.5h- 2h non-stop running on soft beach sand. I progressed to running on soccer field grass, then to athletics track and field and sand trails. I had my first race this weekend on the 5/10/2024, 21 km trail and today (day after) i feel good, a bit sore around the tendon/calf muscles. Overall i lost about 8% shape during the last 3 months but i am happy to be where i am today and this was a lesson to be proactive with tendon health and keep an eye on tendon strength and inflammation. Wish a good recovery to all!
I had/have quite a bit of a pain in the old achilles tendons, however, I've found my pain seems to be caused by tight hamstrings, as once I stretch them out, after about 30 seconds, the pain completely goes on my calcaneus (no idea how to spell that, sorry) and it is no longer sensitive to the touch
the bottom/back of my heels and to the sides of my Achilles hurt pretty bad to the point where I have a limp... it’s interfering with my ability to play baseball. Anybody have quick tips/stretches to make atleast a temporary fix for games?
@@geckogod4083 I think rest might be it, I had an off-season of 2 months and tried to do as little as possible for my feet whilst stretching every now and then and i haven’t had problems since, also the sole of your shoe might be a variable
Calf raises with weights. Light weight squats, massage & nsaids. You need the added weight to get deep/fully into the calf muscle. The muscle is imbalanced ( tight short or tight long) and just needs to be worked to restore it. The tightness pulls on the tendon. Pretty simple
Thanks for the video. I always used to incorporate running up hills with stairs built into them. When I stopped this in my training I started getting calve issues.
This is exactly what’s happening to me. At the start of the run or HIIT exercise or when I stand up from long period of inactivity. However when I keep pushing rebought the pain after ex reside is not bothering me or anything until the next day.
I had neck surgery 2 months ago. The most beneficial thing for me to do was walking. I was walking 20+ miles a day nearly everyday. Switched to HIIT cardio and had to stop from pain in both achilles. I now am only walking around 5 miles a day and had to call it quits halfway through due to not being able to walk from the pain being so bad. Im slowly getting back into the gym and have also tried cycling for cardio. Not sure how long this will take to heal but i need to stay active and be able to move around somehow. Will compression tape help Achilles for light walks?
I have it on the opposite side. The front of my leg, where my shin meets my ankle. Terirble burning sensation while running, but subsides after. Is not soreness like the one you get the day after on your calves
Great video, thanks for the information. I find that my Achilles have benefited a lot from increasing my stretching. I mainly focus on my hamstrings and calf's, which I find tighten up a lot during the week as I sit at a desk most of the day. Not a yoga expert but the Dogward facing dog works really well. I used to have a lot of Achilles issues to the point I could walk properly in the morning after getting out of bed because they were so painful. But now find as soon as I feel them tightening up, by simply increasing my stretching the pain will completely disappear.
Another way to strengthen calfs and ankles - the area that take most the impact- which most runners ignore is to run backward at least one lap at the end of yr routine.
I get this all the time and I’m only 16, I run outside to play football and with my first kick I start hopping on my other foot in pain and then lay down on the floor, also once I was just walking then had a race with my sister, started sprinting and had to sit down. Thanks for the vid!
I also found using a technogymn 'skill mill' very useful (before lockdown). The curved track drops away and I was able to run, as the curve eased pressure on my achilles/calf.
Thank you so much for this i was training for a kickboxing match 8 time's a week suddenly had really sore ankles like feels like glass in both ankles i can't run or jump rope. Or walk to much.
My Psoas was weak and that caused a "Chain Of Injury" down to my Achilles. So I started doing stretches for my lower back and hips. "Redefing Strength" channel helped a lot.
I'm doing couch to 5k right now so it's running walking running walking when I'm close to the end of my run I get the pain and while walking but the pain goes when I've sat down for a few minutes 🤔😬
Injured my left Achilles almost a year ago and it has honesty never been the same. Tenderness and crepitus occurred when i overused it. Got back to running and hurt it after running a little too far today and it's back to square one. Probably seeing a physical therapist soon.
as soon as i left my house for running, i had the sharpest most painful shock on the tendon and it killed my feet. after 10 minutes it was getting less painful but now i live with this pain ;(
Yup I got tendonitus when I was in cross country and I kept running until the Dr said no running for 2 weeks so I'm back now guess i started off too strong until giving my legs time to get read for kt
What about TENS -treatment? I use it on my upper back to relieve pain and take away tension. I would imagine TENS would help with my tendonitis also. Good video, thank you.
Thank you very much for this informative video, i have had achiles tendinopathy for 2 months, and i just recovered from it. The thing is that i have been running for months i have never been injured before, until i decided to change my shoes so i bought Ultraboost 21 after 2 months from buying Ultraboost i was injured. Do you think it could be the Ultraboost the main reason?
so how to differentiate calf strains, or achilles issues? In between that junction of the gastroc and the top of the achilles is where I have had these "pops" that are debilitating for 3-4 days, then walking turns into no issues. a couple months later, returns to pop again. there are lots of good strength exercises but it is easy to aggravate with any fast twitch/power motions - so sports become off-limits.
I had trouble for 20 years, went for 15 & then returned. Cured by daily Thai massage for 21 days, working it hard with their elbows. Hurt like hell but actually fixed it.
I got a very frustrating injury for the past 2 and a half years. I got tendonitis of the Achilles plus injuries of both lateral and deltoid ligaments. It is so hard to recover from that. 😢
So annoying issue, I've been dealing with it for 1 year...Eccentrics, Isometrics, Isotonics you name it seems to help temporarily, but in the morning it's stiff as hell back again.
She is asking the perfect questions
It’s frustrating the hell out of me I was feeling great running was good stamina is great and now I’m nursing this injury ugh
💀💀💀 same
Same 🤦🏼♂️
Same and I was just starting too
Same
Same😂
This is so refreshing to see, i had suffered with Achilles Tendonitis for so long i cant remember, this treatment has worked im so very grateful. I had spent years going around in circles with the notion of resting and then gently stretching the affected area, only to start running again and be back to square one in a few weeks. I followed the guidance of building the strength back into my Achilles again, in the past i was afraid to do this thinking it would cause harm , ive been running pain free for months now , the first time in years . Thankyou so much for your help
For my achilles recovery, I'm now doing both calf raises and eccentric loading exercises (with increasing weight) every day. It's really helping. I'm doing an easy run/walk with icing afterwards. If you have insertional achilles tendinopathy (pain right at the point the tendon attaches to the heel), don't drop your heel below the toes when doing exercises. It will pull on the tendon too much. They actually said this in the video, but not in plain language. Go see a good sports doctor/physio before it gets worse.
Physio here. In isertional achilles tendinopathy you should not get the heel dropped because the calcaneus compresses the tendon. Compression forces seems detrimental to tendon healing, like in rotator cuff tear. Eccentric is not better than concentric, evidence suggests doing heavy and slow. 4 sec concentric and 4 sec eccentric. Start with light weight 3*12 and get to lower reps like 6/8. You need to feel a bit of pain the next day. Probably start running now is a bit too soon if you need ice. Star some plyometrics works before
Heavy slow bilateral loading/eccentric loading both shown to work 👍
That's a mistake I made. I've had regular Achilles tendinopathy, and tried treating insertional the same way. Definitely did not help as much.
My problem was I did my exercises, felt better but then jumped back into plyo stuff too soon. Whole process needs to start over again. It’s frustrating. This video was excellent, thank you
so pretty much just do toe raises? better to do the standing ones or seating with a weight on top?
Body weight single leg calf raises - 4 or 5 sets or more everyday! 10 -15 reps.. Strong mind muscle connection during the eccentric to build back elasticity. I did those back in March when the gym was closed down. Was back running not long after!
This is what I was looking for, thanks mate!
@@camilorios7821 i recommend doing them with bodyweight squats or into your own workout routines 👍
Yep..slow heavy resistance is pivotal 👌
For how many weeks are you going to do that? And when can you start running back? Thanks
@@anrylmediadero2236 do them til you feel confident to run a little. Until the exercise feels painless and you're doing so many reps effortlessly. The purpose of the calf raise exercise is to break down the capillaries in the tendon and build back tendon strength. In my case, my achilles tendon was sensitive to touch until i did the workouts 👍
Mine is finally showing progress at nearly 1 year after injury. Everyone this is a very challenging issue to solve, and it's really hard to back off mileage at the beginning. Please don't make the mistakes I have and start treating it and resting the leg right away at the earliest signs. I think what she said about weight was really important. I didn't start seeing progress until I started doing the eccentric lowering with 60 lb weights twice a week. My body weight was just not enough to promote healing. Calf massages, and also keeping your hamstrings loose will also really help, as will anti-inflammatories, especially at the beginning. Good luck! This is a super frustrating and chronic injury to have.
Thanks for sharing your experience, speedy but thorough recovery for you. Here we go, long road ahead 😤🥵😂
Thanks
I’ve been on non-steroidal Arcoxia or Atoxia (on & off), as well as magnetic shocks and laser treatment for two years now, but nothing seems to be working! I am in pain as we speak although still going in for the shock/laser therapy. I’ve stopped running completely for over a year now. I struggle to even walk long distances. I’m exhausted… I really don’t know what to do! 😭😩
@@mohammadal-drees3106 that sounds awful! Don’t give up. Sometimes I’ve found too much treatment or eccentric exercises actually aggravates it. Maybe just try a week of no treatment and also maybe check the shoe situation. I’m no doctor though. I feel your pain. Mine has flared up again :-/
im confused. I do have pain below my calf and above my heel; I can literally touch the tendon and itll hurt when touched. Should I rest or do the exercises?
I used to have Achilles Tendonitis on a very regular basis. The three things that have really gotten rid of that problem for me has been foam rolling before and after, cold tubs, and 15 minutes of jump rope at least once a week.
This video is great ‘broad’ advice. Best advice on calf raise weight is as heavy as you can as early as you can! The Achilles takes up to 12 times body weight during exercise , don’t be afraid to strengthen it!
dont do while on antibiotics folks!
Thank you so much! This was the most helpful video iv watched so far. I was diagnosed with Achilles Tendinitis in February and it was the most painful injury ive ever had; so much so that I couldn't drive for two days. I am still not back to my old self, the recovery process is very slow, and I just now recently was able to run 3 miles. Ive been doing stretches and massages to help relax my surrounding muscles. Its nice to know that im not the only one and that it does take a while to recover thank you for the helpful reassurance.
Glad to hear - hope the injury is continuing to improve 🙂
Doing everything suggested PLUS taking additional magnesium AND using magnesium oil or lotion has helped me the most. I also heat up the area either with a hot towel ( microwave it) or hold the handheld of my shower as hot as I can take it over calfs and feet BEFORE I do the exercises made such a difference. Better advice here on youtube than at the doctor‘s office because they need to make you a repeat customer.
I’ve had this for sometime and it’s very troublesome. I’m quiet heavy to be a runner but I can bang out the miles and suddenly I seemed to have inflammation of the achillies after running.
I tried a lot of things but in the end the best results was to totally back off and simply walk.
I did this for 6 months and now I’m pain free and can run and sprint OK….
Like the vid states I’m a male well in my 40’s so I perfectly fit the demographic.
Take your time is the one piece of advice I’d give. If you rush it you’ll be back to square one
I’ve heard an Achilles’ tendon snap and a gun going off is pretty accurate. It was during a cricket match and my mate went for a diving catch. I was 20 yards away and it was a horrendous sound!
I wish I'd seen this 2 years ago,both my Achilles had tendinopathy and they both healed about a month ago, this is the best advice I've seen and I've watched all the videos on UA-cam !!!!!
Thanks David, great to hear you're injury has healed.
David Barclay what did you do to heal your tendon?
@@ikemikekpeazu5076 calf raises twice a day,3 sets of 20 with straight legs and 3 sets with knees bent ,I didn't touch my tendons at all because I found massage just made them worse and when I got running again I tied my trainers as loose as possible without coming off ,then gradually over time I have been able to tighten them as normal with no pain
David Barclay thank you this is very helpful. How long did this take to work?
@@ikemikekpeazu5076 at least a month and you have to keep on doing them after you have no pain
Very chronic injury and it gets worst and worst if you try to push your limits more. It needs full attention and therapy.and no rush for sprint runnings and jumping without full recovery. I learned my self in a hard way. Good luck to everyone and don’t delay to see your Dr if you have any sings of this injury.
Tendinopathy in O/50's:
Do BOTH concentric and eccentric calf raises (no need to limit it them to eccentric only)
Forget sets of 12 reps, instead use a timer for each set - this will encourage 'slow' calf raises. Increase the time by 2 secs each day
Use any pain on first waking/standing as a signal of the previous day's running/rehab exercises - adjust accordingly
Substitute the elliptical trainer (yes, I know it's not the same) for running if the pain is increasing
Allow 3-6 months to realign the (new) tendon fibres - how long?
Maintain 2 sets per week, even when pain-free
NB Ignore stories of athletes that have snapped their achilles' when you just have tendinopathy - they are not (statistically) related
Been there, had that. 6 months recovery. I'm a 12xIM triathlete. 1. NEVER stretch a cold muscle. 2. self-massage is good 3. Ice is your friend 4. Do not bounce while stretching 5 warm up thoroughly, jog 1-2k, then stretch, then continue. It's all about promoting circulation to the area and avoiding sudden trauma. That said, after thorough warm-up and stretching, you're good to go. My recovery included all this, plus ankle wraps or taping to keep the tendon close to the bone at the ankle, and in its proper position, during use.
I stretched it cold….now pain after the stretch 😞
I’am doping quit the same. It works, lots of massage en strechting but keep running slow and short, now its slowly going away since 2-3 months.
I recently recovered from Achilles tendonitis. I had worked my way up from walking 2 miles/day to running 5 miles/day, 5 days/week over the course of a year, and had been running for several months, but had recently been pushing my pace. My major risk factor was being 45. Didn't hurt a bit when running, but over the course of a week, walking and going down steps got worse and worse pain. I spent 3 months in a boot except during physical therapy with no cardio permitted. My doc recommended a low impact regimen like cycling, so I've switched to that. He also said that people with big, muscular calves are more likely to suffer this than long, skinny calves.
With all due respect, your doctor is talking bollocks. It's not an impact injury. It's when you're pushing off the ground that loads and injures a weak tendon.
Thank you jay
I'm like you
I remember I injured my tendinitis it did not feel good at all. I could not walk with out grabbing on too something too hold me. Stand 10 to 12 hour days for work did not help that much. Took about 5 month to heal.
Had a bad case when I was 35. Took 13 weeks to get back to running. My advise would be strengthen the gastrocnemius, soleus and glute medius for 6 weeks before you even start running and when you do start start with a couch to 5k program where you take 9 weeks to run 5km non stop
It’s taking ages to recover.. it has been one month without running 😭 took 3 weeks when the pain is gone and waiting for another two week to have some tensile strength...
Bhaiya same 😭😭 Army ki exam aa gyi he
Lol a month? I played soccer my whole life and I had it since I was 19. It took me four months to recover and my ankles pop everytime I walk. No pain no game baby
@@itiswhatitis9705 it's because your younger
@@crustybear615 read his comment again but closer then read what you said
@@itiswhatitis9705 u sure ur not just faking it
I had Achilles tendinitis for about 12 months, when I got it I downed the miles and did eccentric exercises which helped but when I tried to raise the miles again it just came back. 6 weeks ago a friend asked me if I wanted to make a comeback at five a side football, half an hour in I snapped my Achilles, complete rupture. I’ve now had reconstructive surgery and now I’m on the long road to recovery 😩
How are you doing now
Great, well grounded advice and really well presented! Thanks.
I´m suffering this right now, so this is the perfect video for me now, thanks so much for this :):)
Thanks, good luck with the recovery.
How is it going for you
About a year or two ago, Heather interviewed Sébastien Kienle (sp?) and he mentioned "flossing" his Achilles. I was having Achilles issues at the time so I looked it up on UA-cam. After trying this recovery technique I am a total believer. Whenever my Achilles feels tight or anything, I floss it out and I am good to go again.
What does that mean "flossing the Achilles"?
@@MagicTmaryfunky Too much to explain here. Just search on UA-cam for it.
This is the best informative video I've found so far, everything I am going through
Thanks so much!
I’ve had shock wave therapy on my Achilles which helps with the circulation to the area. I thought my running days were over and this really helped alongside doing strength and conditioning work.
1:20 At one competition a few Years ago, some one Snapped their achilles. It was the most horrible Sound, I've ever heard. Just by writing this, I instantly get goosebumps :O
Not something, that you want to encounter...
😳
🙈
This is super stuff. I have an Arthritic condition which really upsets my training schedule and a reoccurring injury/theme is the achilies tendon. I'm going to try this approach and see how I get on.
Thank u for ur imformation it should help with my recovery✌🏼
Best of luck!
Great video! I am glad to have watched it as I am currently dealing with achilles tendinopathy. 👍👍
Really well explained. As someone who had tendinopathy, I am now ever cautious about having a repeat experience.
Wtf I just got it and this video pops up... Damn, UA-cam you scary
FBI agent looking out for you
Same here
Same here, may be my iPhone recorded it white I was complaining about it .
Yes. Same here. I went to chiropractor to check on the Achilles tendonitis. This video popped up 😃 google Machine learning algorithm at its best
I searched online, it's how smartphones analyse everything you online
This is so informative. I have been experiencing soreness, thankfully no swelling. Felt my ankles collapse at the end of a 10-mile run.🙏🕊️
It don't know why, and it might just be me, but I now always wear shoes that have very firm less reactive padding, especially in the heel area, vs. "comfortable" long distance training shoes that everyone else seems to like, or shoes that give more "bounce" or "energy return". I seem to develop nagging tendinitis issues in any of those types of shoes, but not with firm ones. (and I'm a mid/fore foot striker, not a heel striker).
Dave The Dog Dude I know this comment is from 4months age but I had to just say SAME. I’ve said that when my shoes are too cushioned or “comfortable” I tend to get injured and people look at me like I’m crazy! So glad I’m not the only one.
I snapped my left Achilles playing football about 15yrs ago and it's been a problem ever since, but I have noticed that the lower stack height and drop height and less cushion helps a lot when I'm running 5k's. No idea why, but guess not so much movement with less foam helps, so I look for running shoes with max 6mm drop, ideal I think 4mm which is opposite of some advice who say go 7mm upwards to take the pressure off the Achilles, but this made it worse for me when I purchased some expensive running shoes with 10mm drop and lots of so-called injury prevention foam.
Same here! Got Achilles Tendonitis running in “standard” cushioned shoes fitted at the running store. After switching to 0mm drop shoes when running, no problem! The high heel drop made me heel strike which is not natural for me hence the injury. For longer distance I go more cushioned but 4mm drop.
New to run been running 3.5 km a day everyday since last 10 days, it was going all good I was making progress. On my 1st day it took me 28:12 but yesterday I did it in 25:13 with 5 minutes brisk walking. But today I pushed myself a bit harder and I ahd completed 2km in 10 minutes and suddenly my ankles started to hurt 😭 it was not fun, it was so hard for me to reach hoem
thank you for this, I have had issues with back of heel pain and never had it looked at, it seems to be getting worse since I have not been in the gym and drastically reduced my running and exercise due to C19.
Yep. Asking the right questions. Well done and thank you.
Incredibly helpful. Thank you so much!!!
I'm 24 and developed this over the course of 3 months. I was going to the gym a lot running between 2-5 miles a day. I lost a bunch of weight and felt great but every morning my ankles were stiff and tight. Almost impossible to walk on. I was stretching a lot too which surprisingly only made it worse!!!
I want everyone to be careful if they're getting into running because overdoing it is very easy in a short amount of time.
.
That's what happened to me... Haven't ran in 9 years. Just started playing football and my ankle calf and hamstring are on fire
I too experienced the unsettling surprise that stretching it made it worse.
It's been going on for a year now. Eventually plantar fasciitis joined the party, so even easy jogging is out of the question if I want to be able to walk next morning. What seems to help is putting the treadmill to maximum incline and walk, walk, walk.
Nice advice as my achilles has been causing issues recently and so is my Plantar Fasciitis - since gradual Ultra training over the last 12 months..... and thanks for the advice 'a weight on you lap' while your feet are on a plank so you can lower you ankle under weight...... Slow rebuilding the stretch and low raise and lower on the bottom step Many thanks GTN
amazing... super informative.... thank you so much... i'm off to do the exercise you mentioned with the weight... cheers!
thank you for a really good video, very well produced and hosted, good info, good video.
Nice to see a video on this by people that actually know what they are talking about 👍
I started using a Achilles strap to help relieve the pain. The knot I had on my tendon is going down and the pain has gotten much better
really good advice! Thank you
Ahhh why didn't I have this video a year ago! The second half of last year was a pretty sore experience.. Mine was caused by a big increase in running (and speed), way too quickly in training for a marathon (which I still did). Mine was fairly obvious - a bump on my tendon that was painful to the touch!
did you get rid of it? that's what i have on my right side, left side is sore but no bump
Thank you very much! It helps me a lot👍
Just too late for me lol. I just recovered from an Achilles injury
James Bearpark what did u do to recover?
How long did you recover from it?
10 days or 3 months? Hoping mines better in 10 days
Ryan O'Connor realistically 3 months
@@22ryanoc got any better brother mine pains a lot while try to run
i was diagnosed with a grade 2 calf tear: a sharp kick on the back of the calf which took 6 weeks to heal. then, tore a less severe calf/tendon fiber on the other leg as I was working my way back to soccer, now back to resting.
Big tq to gtn. Always shared gd videos n infos❤
Oh I miss Mokoko! This was helpful - I've managed to do this last week! Grrr! Thanks a bunch, great stuff as always!
I am living with this issue right now and it is horrid. Thank you for the advice 😁 i can add some strengthening exercises to my foam rolling now 🙏
Good day I just wanted to find out how your Achilles is doing now?
Thanks gtn, I learned a lot about tendons through this video. This is some good content. Cold weather/cold tendons is my enemy- that's my #1 takeaway from this video.
Thank you. Just caught this video. 4 weeks off running because I tried to run through the pain and then, because life goes on, wrecked my calf on the leg I was favouring. Will start with the achilles strength training on Monday and hopefully be back running soon.
Thanks for this my GP couldn’t give me and inkling cause she couldn’t figure out had all kinds of scans for no reason clearly cause I’m 95% certain this is the problem I’ve got to get a referral to the Physiotherapist thx again lifesaver been almost 2 years
Use a lacrosse ball and roll out all the knots in your upper and lower calf as well as doing strengthening exercises. I felt with Achilles tendinitis for almost a year now and it always goes away when I loosen up my calf region. Also if u have a hip drop that’s caused from a weak glute medius and max you should work on those as well because that can be a factor as well
Totally agree, not over training and a good set of orthotics fixed my pain and reduced swelling.
I hurt my right achilles in 2016. It took three months of hiking, cycling, & swimming to rehab it back to running.
Interesting and informative. Nicely explained. Thank you.
Yeah I started training for. Half marathon and for some reason post running, my right Achilles is quite painful. Hopefully the treatment mentioned works. I’ll update if it does
I'm going through it right now. Light stretching of the area with strength training of the calf.
thanks for this, had this for months now..
This worked for me: I am 45, and i have recovered from no running to my first (trail) race in 3 months. Beginning July/24 i had my largest symptoms with extreme pain in the morning and hardly could walk in the first hour(s) of the day. As the trail running season stops (in Portugal where i'm based) during summer, i decided to suspend my training until i had no more symptoms. Whenever i could i would raise my leg to allow for blood circulation help heal inflammation. I have raised the feet area of my bed mattress with some pillows to improve circulation on the feet during sleep. I also take regularly herbal infusions, and plenty of salads/vegetable meals which might have helped with inflammation healing. I replaced running training with swimming to keep some of my aerobic form. I was hopping i would return to running after 1 month, but in August i still had pain. I applied and raced a few open water swimming competitions in August and i believe that the swimming "kick" (form the hips, not the legs) and the cold water might have helped with a faster recovery. Beginning September the pain was gone, only mild feeling. I started to introduce some running in the softer beach sand (bare foot, with a compress sock on the injured foot) after my swimming sessions, to strengthen my feet and legs after 2 months off. After the running i would walk with my feet submersed in the cold water to allow recovery. In mid September i progressed to 1.5h- 2h non-stop running on soft beach sand. I progressed to running on soccer field grass, then to athletics track and field and sand trails. I had my first race this weekend on the 5/10/2024, 21 km trail and today (day after) i feel good, a bit sore around the tendon/calf muscles. Overall i lost about 8% shape during the last 3 months but i am happy to be where i am today and this was a lesson to be proactive with tendon health and keep an eye on tendon strength and inflammation. Wish a good recovery to all!
I was starting to freak out until I found this video glad to see I’m not the only one!
Thanks for the well informed video.
I had/have quite a bit of a pain in the old achilles tendons, however, I've found my pain seems to be caused by tight hamstrings, as once I stretch them out, after about 30 seconds, the pain completely goes on my calcaneus (no idea how to spell that, sorry) and it is no longer sensitive to the touch
the bottom/back of my heels and to the sides of my Achilles hurt pretty bad to the point where I have a limp... it’s interfering with my ability to play baseball. Anybody have quick tips/stretches to make atleast a temporary fix for games?
You described my exact problem, did you find any tips. Icing isn’t doing anything for the pain
@@geckogod4083 I think rest might be it, I had an off-season of 2 months and tried to do as little as possible for my feet whilst stretching every now and then and i haven’t had problems since, also the sole of your shoe might be a variable
Calf raises with weights. Light weight squats, massage & nsaids. You need the added weight to get deep/fully into the calf muscle. The muscle is imbalanced ( tight short or tight long) and just needs to be worked to restore it. The tightness pulls on the tendon. Pretty simple
Thanks for the video. I always used to incorporate running up hills with stairs built into them. When I stopped this in my training I started getting calve issues.
I'm having non insertional pain, but it pains only when I stand up from inactivity or starting the run. Anyone with a advice on it??
This is exactly what’s happening to me. At the start of the run or HIIT exercise or when I stand up from long period of inactivity. However when I keep pushing rebought the pain after ex reside is not bothering me or anything until the next day.
I had neck surgery 2 months ago. The most beneficial thing for me to do was walking. I was walking 20+ miles a day nearly everyday. Switched to HIIT cardio and had to stop from pain in both achilles. I now am only walking around 5 miles a day and had to call it quits halfway through due to not being able to walk from the pain being so bad. Im slowly getting back into the gym and have also tried cycling for cardio. Not sure how long this will take to heal but i need to stay active and be able to move around somehow. Will compression tape help Achilles for light walks?
Great insights... and love Bath!
I have it on the opposite side. The front of my leg, where my shin meets my ankle. Terirble burning sensation while running, but subsides after. Is not soreness like the one you get the day after on your calves
Watching this after injuring it for the second time :") the first time it was so bad I could barely walk
@Randummm yes?
Great video, thanks for the information. I find that my Achilles have benefited a lot from increasing my stretching. I mainly focus on my hamstrings and calf's, which I find tighten up a lot during the week as I sit at a desk most of the day. Not a yoga expert but the Dogward facing dog works really well. I used to have a lot of Achilles issues to the point I could walk properly in the morning after getting out of bed because they were so painful. But now find as soon as I feel them tightening up, by simply increasing my stretching the pain will completely disappear.
I have the exact same issues. What stretches have you done exactly ( just downward dog)and how long did it take you to feel better?
Another way to strengthen calfs and ankles - the area that take most the impact- which most runners ignore is to run backward at least one lap at the end of yr routine.
I’m wondering if heel cups will get me back running sooner. Anyone? Great video!
I get this all the time and I’m only 16, I run outside to play football and with my first kick I start hopping on my other foot in pain and then lay down on the floor, also once I was just walking then had a race with my sister, started sprinting and had to sit down. Thanks for the vid!
I also found using a technogymn 'skill mill' very useful (before lockdown). The curved track drops away and I was able to run, as the curve eased pressure on my achilles/calf.
Thank you so much for this i was training for a kickboxing match 8 time's a week suddenly had really sore ankles like feels like glass in both ankles i can't run or jump rope.
Or walk to much.
This video is A1!
6:27 , what do you define as a heavy weight? 5kg ,10kg or even heavier?
1kg, 20kg at a guess it would be what ever you define as heavy at the time.
A weight heavy enough that it’s a struggle to do a couple more reps of your chosen amount of reps. The advice given is very broad.
My Psoas was weak and that caused a "Chain Of Injury" down to my Achilles. So I started doing stretches for my lower back and hips. "Redefing Strength" channel helped a lot.
I'm doing couch to 5k right now so it's running walking running walking when I'm close to the end of my run I get the pain and while walking but the pain goes when I've sat down for a few minutes 🤔😬
same thing happens to me now.... any updates?
Update: before every run, I do a set of 15 heel drops on both sides and I am no longer having this pain
Thank you for the video. I am recovering from a Achilles rupture. Long road back to triathlon for me.
I just ruptured mine. How long did it take you to heal?
I feel personally attacked by this video... male, over 40, with pain in the heel at the tendon insertion point. Thanks for the video though :)
It is actually helpful 😍and please let me know about a partial tear Tendon because of which I am not able to walk properly..
Injured my left Achilles almost a year ago and it has honesty never been the same. Tenderness and crepitus occurred when i overused it.
Got back to running and hurt it after running a little too far today and it's back to square one. Probably seeing a physical therapist soon.
yep blown an achilles tendon, yes its loud, hurts like hell
does you foot like, bend further?
Legit!! SO MUCH PAIN!!
@@hotdawgsuper2746 it points to a lesser extent than the non injured one. I was told it would be the other way.
Damnnnnn her every line cleared my doubt , i am only out on sundays and i try to push 10 miles
Great video...appreciate the info.
Thanks Dean.
as soon as i left my house for running, i had the sharpest most painful shock on the tendon and it killed my feet. after 10 minutes it was getting less painful but now i live with this pain ;(
Do you still have the pain?
@@unorthodox_dating6387 Actually, not anymore. All i did was stop running so i could recover for 2 weeks to a month. Now it feels completely fine. :)
Yup I got tendonitus when I was in cross country and I kept running until the Dr said no running for 2 weeks so I'm back now guess i started off too strong until giving my legs time to get read for kt
great suggestions!! thank you so much!
Is massaging the area a treatment that can be used, with hands or Thera gun?
What about TENS -treatment? I use it on my upper back to relieve pain and take away tension. I would imagine TENS would help with my tendonitis also. Good video, thank you.
I used it over the winter when I had suspected tendonitis--it was high up, close to the calf; so, couldn't tell what it was but tens and ice helped.
@@ICSAMMAN Good to hear. I now have the apparatus right here in front of me, so i'll try it right away. Thanks.
Thank you very much for this informative video, i have had achiles tendinopathy for 2 months, and i just recovered from it. The thing is that i have been running for months i have never been injured before, until i decided to change my shoes so i bought Ultraboost 21 after 2 months from buying Ultraboost i was injured. Do you think it could be the Ultraboost the main reason?
sounds like a gunshot as calf shoots up your leg... exactly what you want to hear just before going for a run😂
so how to differentiate calf strains, or achilles issues? In between that junction of the gastroc and the top of the achilles is where I have had these "pops" that are debilitating for 3-4 days, then walking turns into no issues. a couple months later, returns to pop again. there are lots of good strength exercises but it is easy to aggravate with any fast twitch/power motions - so sports become off-limits.
I had trouble for 20 years, went for 15 & then returned. Cured by daily Thai massage for 21 days, working it hard with their elbows. Hurt like hell but actually fixed it.
I got a very frustrating injury for the past 2 and a half years. I got tendonitis of the Achilles plus injuries of both lateral and deltoid ligaments. It is so hard to recover from that. 😢
So annoying issue, I've been dealing with it for 1 year...Eccentrics, Isometrics, Isotonics you name it seems to help temporarily, but in the morning it's stiff as hell back again.