👉 Get the shoe inserts that Maryke mentions in the video (remember to use them in both shoes): - Adjustable heel wedges: geni.us/lA7G - Heel cups: geni.us/Sc7h8 If you buy anything via these links, we may get a small commission at no extra cost to you.
Maryke is correct that most (but not all) running shoe brands these days have an elevated heel. The elevation is referred to as the "heel drop" or just "drop." Avoid the Altra brand which prides itself on being "zero drop," meaning the toe is the same height as the heel.
This seems to agree with my experience. I acquired Achilles tendonitis almost immediately after using new cross-training shoes for the gym. I previously wore running shoes all the time. After I started running in the cross-training shoes I developed tendonitis. This was in 2001, and I have been suffering from it up to the present - though currently it seems to be under control. I cannot run anymore due to the strain on my tendons, but I do hike regularly, which is sometimes painful, but manageable. I tried stopping all foot related exercises for 6 months, which seemed to work for a short time, but eventually the pain would return. Now I manage it with massages in the jacuzzi and cold treatment. I also think proper stretching is necessary. Lately I have been suffering plantar fasciitis in my right foot, which is also the side where my achilles tendonitis is the worst. The stretches I do for the fasciitis - pointing my toes and stretching the front of the ankles - seems to be also helping the tendonitis.
When you injure a tendon it loses some strength and endurance so it's load tolerance reduces hence why it starts to hurt when you do activities that would normally be OK. To restore the load tolerance and get it strong enough to allow you to hike and move without restriction you have to do specific exercises to stimulate the tendon repair - but it is important that these exercises start at a gentle level that is right for your tendon's current strength and slowly increase over time. The stretches sounds as if it is helping with pain management but that will not be a permanent solution. You would really benefit from strengthening your feet and calves (for both the plantar fasciitis and Achilles). If you wanted more specific rehab advice and help with getting back to your normal activities, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/
I work in construction and I’m on my feet all day, so it was hard to do strength training some days when I would walk too much. Makes sense now why, thanks for the explanation. How long does it usually take for strength training to make a difference in Achilles tendonitis.
That can sometimes be useful for midportion Achilles tendinopathy - But bikes can sometimes irritate it if your injury is at the insertion. So test a short gentle session and see how it reacts is usually what I advise my patients.
In the same boat. Rolled my ankle on a run then went back to my job, I was fighting wildfires and was favoring the uninjured leg ..... boom now my achilles is chronically shot right at thw insertional point on my good leg lol. Ankles better but my question is : Not working isn't an option, how can I get my work boots up to scratch as far as supporting my injury ? Also, I was training for the death race in Grande Cache , is an elliptical trainer ok for now ? Using morning pain as my guide at the moment . PS I also weight train too, loading that tendon.
Your best option for the work boots is to add a heel lift inside to reduce strain on the lower Achilles (both sides so you're not uneven): ua-cam.com/video/crzrN0KseWg/v-deo.html Not sure about the elliptical - you will have to test a short easy session (10min) to check
I’m a dancer and have two very important auditions coming up in a few days. I’m pretty sure I have Achilles crepitus which started appearing around a week ago when dancing, with very little to no pain at all. But it’s a very odd sensation and feels uncomfortable. I’ve been icing and taking it easy at dance this week. But what suggestions do you have for resolving the crepitus? I get a two week break at Christmas for it to be fully rested so I’m not majorly worried. But for now what quick and helpful tips do you have for the next few days to get through the auditions? Thank you! :)
It might work if you place it under the custom orthotic (both feet) but I would not place it on top. You will have to test and see if it is comfortable.
Question: I have a moderate case of achilles tendonitis for about a year. My doc asked me to give it complete rest for 6 weeks (!) wearing a boot and only after that to start any physical therapy. This feels absurd for me. I wasn't in severe pain. Does it make sense to rest it for so long, or should I start doing therapies? Thank you
No, it doesn't make sense - even in severe cases complete rest for more than a few days or couple of weeks are not useful. We have made a video about that: ua-cam.com/video/yqOM8ksegSk/v-deo.html Just make sure that you start with very gentle exercises and slowly build the intensity - if the rehab exercises are not set at the correct level, they can also irritate your tendon. You can find more advice on that here: ua-cam.com/video/Dp8gzq9zoy4/v-deo.html
if the tendon don't like being stretched then why do physio's tell you to do heel drops/lifts? Ironically, when i'm experiencing the most pain, stretching then tendon relieves the pain temporarily.
I have tendinopathy. It's where the achilles tendon attaches to the heal bone. My heel hurts so bad after working. I am on my feet fir 6-8 hours a day. I have had this for over 3 months now. I have spent so much money on Brooke's shoes, inserts, gel sleeves, heel cups and more. Nothing helps. It won't go away. I have no social life because it hurts to bad to go anywhere. I'm on my second round of physical therapy. I have done all the exercises to the T as instructed. I'm getting very depressed and in tears alot. In the first round of physical therapy they did dry needling. When she put the last needle in at the base of my heel it hurt so bad I thought I was going to die. I made her take it out. I could barely walk for 2-3 days after. I don't know what to do anymore. Unfortunately my job requires me to go up and down a 3 step ladder cart for alot of the day, lots of walking and sometimes lifting about 25-30 pounds. I'm constantly on my feet. The only way to change this is to change my job. I have a small bone spur that isn't causing me any problems.
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
👉 Get the shoe inserts that Maryke mentions in the video (remember to use them in both shoes):
- Adjustable heel wedges: geni.us/lA7G
- Heel cups: geni.us/Sc7h8
If you buy anything via these links, we may get a small commission at no extra cost to you.
Maryke is correct that most (but not all) running shoe brands these days have an elevated heel. The elevation is referred to as the "heel drop" or just "drop." Avoid the Altra brand which prides itself on being "zero drop," meaning the toe is the same height as the heel.
Thankyou for adding such valuable knowledge
It's my pleasure
This seems to agree with my experience. I acquired Achilles tendonitis almost immediately after using new cross-training shoes for the gym. I previously wore running shoes all the time. After I started running in the cross-training shoes I developed tendonitis. This was in 2001, and I have been suffering from it up to the present - though currently it seems to be under control. I cannot run anymore due to the strain on my tendons, but I do hike regularly, which is sometimes painful, but manageable. I tried stopping all foot related exercises for 6 months, which seemed to work for a short time, but eventually the pain would return. Now I manage it with massages in the jacuzzi and cold treatment. I also think proper stretching is necessary. Lately I have been suffering plantar fasciitis in my right foot, which is also the side where my achilles tendonitis is the worst. The stretches I do for the fasciitis - pointing my toes and stretching the front of the ankles - seems to be also helping the tendonitis.
That's a long time. So have you started with strength training or visited a physio to get help?
When you injure a tendon it loses some strength and endurance so it's load tolerance reduces hence why it starts to hurt when you do activities that would normally be OK. To restore the load tolerance and get it strong enough to allow you to hike and move without restriction you have to do specific exercises to stimulate the tendon repair - but it is important that these exercises start at a gentle level that is right for your tendon's current strength and slowly increase over time. The stretches sounds as if it is helping with pain management but that will not be a permanent solution. You would really benefit from strengthening your feet and calves (for both the plantar fasciitis and Achilles).
If you wanted more specific rehab advice and help with getting back to your normal activities, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/
Thank you for these videos
My pleasure!
I like your advice. Ty.
You are welcome
Thanks very useful ☺️
Glad you found it useful!
Thankyou!
You're welcome!
I work in construction and I’m on my feet all day, so it was hard to do strength training some days when I would walk too much. Makes sense now why, thanks for the explanation. How long does it usually take for strength training to make a difference in Achilles tendonitis.
It really depends on so many factors including how long you've had it for - but often you can star seeing good results in 4 to 6 weeks.
Can you add those OTC heel lifts to custom orthotics one requires?
I guess you could place them under the orthotic (not on top) but I have no idea if it would be comfortable.
how do you feel about sitting and spinning on the bike as a form of rehab along with doing heel raises. Thank you .
That can sometimes be useful for midportion Achilles tendinopathy - But bikes can sometimes irritate it if your injury is at the insertion. So test a short gentle session and see how it reacts is usually what I advise my patients.
In the same boat. Rolled my ankle on a run then went back to my job, I was fighting wildfires and was favoring the uninjured leg ..... boom now my achilles is chronically shot right at thw insertional point on my good leg lol.
Ankles better but my question is :
Not working isn't an option, how can I get my work boots up to scratch as far as supporting my injury ?
Also, I was training for the death race in Grande Cache , is an elliptical trainer ok for now ? Using morning pain as my guide at the moment .
PS I also weight train too, loading that tendon.
Your best option for the work boots is to add a heel lift inside to reduce strain on the lower Achilles (both sides so you're not uneven): ua-cam.com/video/crzrN0KseWg/v-deo.html Not sure about the elliptical - you will have to test a short easy session (10min) to check
I’m a dancer and have two very important auditions coming up in a few days. I’m pretty sure I have Achilles crepitus which started appearing around a week ago when dancing, with very little to no pain at all. But it’s a very odd sensation and feels uncomfortable. I’ve been icing and taking it easy at dance this week. But what suggestions do you have for resolving the crepitus? I get a two week break at Christmas for it to be fully rested so I’m not majorly worried. But for now what quick and helpful tips do you have for the next few days to get through the auditions? Thank you! :)
Can you wear a heel lift if you already have a custom orthotic (without any specific heel lift)?
It might work if you place it under the custom orthotic (both feet) but I would not place it on top. You will have to test and see if it is comfortable.
Question: I have a moderate case of achilles tendonitis for about a year. My doc asked me to give it complete rest for 6 weeks (!) wearing a boot and only after that to start any physical therapy. This feels absurd for me. I wasn't in severe pain.
Does it make sense to rest it for so long, or should I start doing therapies? Thank you
No, it doesn't make sense - even in severe cases complete rest for more than a few days or couple of weeks are not useful. We have made a video about that: ua-cam.com/video/yqOM8ksegSk/v-deo.html
Just make sure that you start with very gentle exercises and slowly build the intensity - if the rehab exercises are not set at the correct level, they can also irritate your tendon. You can find more advice on that here: ua-cam.com/video/Dp8gzq9zoy4/v-deo.html
if the tendon don't like being stretched then why do physio's tell you to do heel drops/lifts? Ironically, when i'm experiencing the most pain, stretching then tendon relieves the pain temporarily.
Maybe this video will clarify stretches vs rehab heel drops: ua-cam.com/video/-ugpmiSMIC0/v-deo.html
@@TreatMyAchilles IMHO, dropping the heel is still stretching it to a certain level.
I have tendinopathy. It's where the achilles tendon attaches to the heal bone. My heel hurts so bad after working. I am on my feet fir 6-8 hours a day. I have had this for over 3 months now. I have spent so much money on Brooke's shoes, inserts, gel sleeves, heel cups and more. Nothing helps. It won't go away. I have no social life because it hurts to bad to go anywhere. I'm on my second round of physical therapy. I have done all the exercises to the T as instructed. I'm getting very depressed and in tears alot. In the first round of physical therapy they did dry needling. When she put the last needle in at the base of my heel it hurt so bad I thought I was going to die. I made her take it out. I could barely walk for 2-3 days after. I don't know what to do anymore. Unfortunately my job requires me to go up and down a 3 step ladder cart for alot of the day, lots of walking and sometimes lifting about 25-30 pounds. I'm constantly on my feet. The only way to change this is to change my job. I have a small bone spur that isn't causing me any problems.
😞If you've not seen this video, perhaps it can be of use: ua-cam.com/video/mWUzsQILzWA/v-deo.html
CHANGE YOUR JOB!!