Achilles Tendonitis: Absolute Best Self-Treatment, Exercises, & Stretches
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- Опубліковано 3 чер 2024
- "Famous" Physical Therapists Bob Schrupp and Brad Heineck present the absolute best self-treatment, exercises, and stretches you can do for Achilles Tendonitis. These treatments are especially helpful if you have the type of Tendonitis that keeps reoccurring.
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I am once again resorting to this legendary channel
Me too!! Their exercises really work.
Sameeee and they're so wholesome
Always the first link I will click
Same!!
LMAO same
After two failed Physical Therapists and all of their treatments....THIS is the only thing that helped my achilles tendon. It has been two years since I did it, and it has never returned. THESE GUYS ARE THE BEST.
finally some positive feedback from a healed person. How long did it take you and have you stopped running or the activity that was creating the stress on it, while doing the suggested therapies here?
*got a heap of ice cubes wrapped up in a towel on my anckle right now. This might come in handy . .
@@SiliconBong All the best.
@@ahampremayoga1111 I am so sorry that I didn't see your question earlier. The pain stopped immediately....the first week. I didn't relate it to any particular activity...though I had plantar fasciitis in the past, and perhaps it was related. Did this work for you?
@@Snoops510 Cheers mate; took the ice pack off and am just resting now. Unsure whether I should massage tendon or not.
1:30 pinching tendon explained
3:05 ice it
4:16 a couple minutes, 3 times a day. Try to get 15 minutes total. Start slow.
5:25 stretches after 3 days of pinching
Thanks brother. Now I can exercise certain parts of my injury without having to watch the entire video.
So Long
Thank you so much! I wanted 5:25 and after so this saves me time
I’ve been really struggling with this for a while - followed this advice and now, 3 months later, I can run 6 miles pain free! Thank you
Awesome!
Whenever something hurts, I come here 🙏
You people saved me. God bless you 😭. I am an athlete and i lost my abilities after suffering from this Achilles tendinitis for past two years and just after i watched your video i did the exercise and felt much better
Excuseme mere bhi yehi problem hh kya kru plzz help Me
How much time did it take you to heal from it
how long did it take to heal?
Came to leave a comment that I hurt my ankle in March- I walked and walked and incorporated your stretches and then moved to your strength exercises. Drastically better. I still do them knowing that it will just come back if I slack off. Thanks for getting me running again pain free!
Bob and Brad the two most famous physical therapist on the Internet 🎵🎶
I had to pause the video after that intro and giggle for a while before I could listen to the advice properly 😂
I have been meaning to come back to this video just to comment. I have been dealing with sore achilles tendons since I was a kid and this technique fixed my pain. It took a couple weeks before I started seeing any improvement but then it seemed to really take-off. I am blown away a simple self massage took care of an issue that has been bothering me for over 30 years. Thanks for sharing this, I really don't have the words to convey my gratitude.
😅
actually, you have fixed my broken heart gentlemen
likewise, I have some hope now. I like how they explained it too
Sam
E
Mine 2️⃣
❤️
Thank you Bob and Brad! Achilles Tendonitis can be a relatively minor thing if it is treated properly -- but you need to know how to treat it properly. You have shown me how to make a good start on my heel's healing process, so thank you.
I stepped into the batter's back foot depression in the batter's box last night, I almost lost my footing but completed the play. The damage was done and my right Achilles tendon seized up as soon the game was over. You two give such great advice and guidance when it comes to helping us heal our physical injuries through exercise and stretching. Great presentations 🤩
Thank you so much for the bottom of my heart... The last 30 years I could not run or walk propelry, as exactly you describe in the beginning of your video and that's why I stopped sports... And then came you (your video)... And I am free from every pain and disability and back active again in sports...
That's amazing!
Same story. You are giving me hope.
Same here, after walking for like 5 minutes, I had to literally take a break because it hurt so much. I thought my calves were just weak. But how could my calves, which I've been training for 4 years, be so weak that the average joe next to me has no problem walking for hours. So yeah, hopefully it's the achilles and this is the fix.
@@therealworldlibrary bro i also have same problem , how much time it takes to go away
I am not a active person then also i have pain ,
Is it normal
Thank God for t'internet. Thank God for UA-cam and Thank God for Bob n Brad. I come back time and again for all our little injuries.
Oh thank you! This is immensely helpful. Heel has been killing me! Doc set up exrays last week. Achilles Bone spur. I work on a college campus with a lot of walking every day. I did your exercises and it feels better already! PT Rocks Stars!
Just wanted to drop in and say thank you for these videos! I was having really bad pains in the tendons in my left ankle and nothing seemed to work. Came across the videos with various exercises and now other than some minor pain, it’s just about gone after over 8 months of misery. Thank you both so much once again ♥️♥️♥️
Dealing with this for 4-5 years… thank you.. already feeling relief!!!
I was suffering achilis tendonitis for almost 3 months. I visited doctor, took pills, applied ice regularly but got limited improvment in pain. I have tried methods in this video and applied all steps punctually. Result is amazing. just in one week, my pain reduced almost %90. I have used no pills or pomads. Just used my body's power to heal. Thnak you sommuch guys. Great JOB!
Super technique and the only one that actually works! Do follow these instructions for 12 weeks, every day, and, magically, the achilles tendonitis will resolve!
Thank you very much guys! Very helpful!
Great chemistry between these two.
Excellent video. I’ve had this problem for years and after just five minutes my achilles feel much better.
This has been helping me so far. I was almost afraid to pinch my achilles before seeing this video but it has been really helping me and I feel much better
I just watch the video for the first time and that was exactly how I felt, afraid to pinch it with real force. These guys have helped me with other things and I’m really confident with their advice on my Achilles!
I'm so grateful for this video. Over 12 years of dealing with tenderness in my heel.. I'm doing this now daily before going back to the shots and wearing that big black heavy boot. So far this has helped. Thank you.
Thanks Bob & Brad, for educating us and providing us with a wonderful resource. I am a FNP and refer my patients to your videos all the time when they can’t afford in-person PT.
Thank you so much for all the information you share. They have helped me treat multiple running injuries!
I am 30 - been skateboarding for 19 years! You guys are one of the most important people in my life combined!! THANK YOU SO MUCH!!
me too! Keeping me skating.
Bruh same... I skate & surf so this vid along with the peroneal one is a must-save
You are guys are the best! I watch your videos with whatever is ailing me. Back, shoulder, tendinitis, plantar fasciitis.
I quit going to PT for tendonitis because I would leave the place in so much pain I could barely walk. They didn't do what you are showing on this video. In fact, they did to my ankle what you said, "do not do". No wonder I was in pain. I learned more from your video than what the doctor told me. Thank you so much. I am now on the way towards healing with your methods. PS: I did your PT for a bad shoulder a few years ago and it's great now. Truly, you guys are the best PT docs ever and again a huge thank you!
So many times I’ve visited your channel for help. This time for achilleas tendinitis. Thank you Bob and Brad, you’re the best 😊
Oh my gosh. I was looking for treatment for Achilles tendinitis and came across your video. You guys are adorable! Kudos on your videos. Love it
You guys ARE the most famous physical therapists on the internet! Thanks gentlemen fr sharing your knowledge.
These guys are amazing. I am completely flabbergasted how effective this ended up being. I’ve been dealing with this pain for 2 months and from one day to another it’s drastically reduced. Going to keep this up because I can already see it’s going to work. Easiest sub of my life.
Could barely walk with left achilles pain and swelling. Started doing the friction massage on Wednesday and by Friday noon I'm pain-free, swelling is way down and walking normally. AMAZING! Thank you both for all the great advice.
R u completely Ok now
???
If yes
Please give me some tips
And how much time it took to recover?????
I've been fighting Achilles Tendonitis on one side for about 2 months. I've tried resting it (not 100%), using ice, compression and elevation. Resting it helped a little after 2 to 3 days, but the first long walk or easy run after, it would flare up again. Ice was just momentary relief. Compression was practically useless and elevation was mildly helpful. I also did the recommended calf raises from time to time when it wasn't hurting too bad, but no end in sight. After watching this, I tried the massage technique with Voltaren combined with mild training and calf raises on rest days for about 2 weeks before a half marathon. It wasn't bad before the race, and after the race, it felt no worse. Just a couple days later, it feels like it's almost gone! The recommended massage and calf raises really helped. Thanks, Bob & Brad!
Being in the Army the doc told me to google or UA-cam for better treatment. Now I am here and confident... my achilles tendinitis has been a problem for about 5 months. This is really going to help me. Thank you.
All your videos have helped with all my issues! Broke my ankle, my wrist started giving me issues from using crutches, because my ankle is not fully mobile and i fell and sprained my knee, my hips aren't even because of the limping, all kinds of issues and all your videos help heal and prevent more injury!
We Are The Strange my experience too - dislocated and fractured my ankle. Now my knees and wrists and shoulders are playing up due to compensation. Sigh!
Hi Brad and Bob, I've had a painful right Achilles for two weeks now and after viewing your video and following the self help techniques it is improving well. I know it is early days yet but thank you both - it's really made a difference.
How did the treatment work?
@@banditonehundred It worked very well and I haven’t had any problems since. I still use the techniques if I feel them getting a bit tight.
@@haydn147 good to hear! I've been running for decades, never had a problem, and the last month my left Achilles has been tight and sore. Just discovered this video, looking forward to some healing
@@Yowzoedid it work?
@@abnormal_3 it improved steadily over two weeks. Almost miraculously. Not instantly, but as I said, over two weeks. I was very careful to cross-fiber friction with my fingertips many times a day, including some hunger longer sessions. It improved so fast that I took it for granted and it came right back as I stopped babying it.
So the last week I've been doing the same thing and at this moment it feels as good as it did after the two weeks. I'm still going walking and a little bit of very careful jogging, but I can feel it's tight, and I hope not to make the same mistake again.
Just talked to a guy at the pool yesterday who's been doing everything and spending boatloads of money on his "tennis elbow" that he got from continuously lifting heavy things. he's miserable. I don't want to be in his shoes. He's been at it for six months.
This answer was about 20 times longer than I thought it was gonna be!
Thank you so much for this. I just started watching this, today. In my job as a line cook in an extremely busy restaurant, the last few months have made my shifts so painful. I'll be working on this every day. The toe raises is what I'm working on right now. It hurts like hell, but watching this video is encouraging.
It's great to hear that you'll try it, let us know how it works!
These guys are the best... I check in to this channel whenever some injury springs up and I always find something helpful out. Thanks Bob and Brad.
Guys you have helped me twice now. You have helped me with my plantar fascia and now with my Achilles tendon. It works like a charm. Immediate and effective relief.
Ya’ll are amazing! Starting this tonight. My Achilles tendinitis is forever recurring. Like your friend, I’d rest it, it would feel like it healed and the next time I worked out, it was right back! Starting the stretches and exercises today and am feeling hopeful!
Wondering if you found it helpful?
@@Halivan I did! Very much so! I believe this (plus time) helped heal my Achilles tendinitis
@@amandazallar5209 That’s great to hear! I started having issues like what you described and was hoping this video would help me out too. Thanks for your reply
I'm a ballet student and I recently started getting this pain in my Achilles, exactly as described in this video, during a ballet intensive. I have a major placement assessment in two weeks. Thank you for this video! I'll do everything I can to hopefully recover in time.
Omg! I came here as a Dancer too!
You didn’t recover in two weeks did you😬takes longer than two weeks most of the time unfortunately. Anyway how’s it going now?
I’ve had pain for over a year and this is the only thing that worked in less than five minutes. Thank you!
Exactly my problem and great treatment for me. Anytime I have pain, I come to your channel and always find the fix.
I'm a 60 year-old 30 miles per week runner, and my achilles has been acting up for several months. It's just as you said, I lay off, do ice and stretches, etc., and try a short run when it feels better, only to spend the next several days very sore limping around again. I'm anxious to get started with the therapy and massage you're talking about here. Thanks for the video, and keep up the good work.
You say you can't fix broken hearts but if this fixes/helps my tendonitis then consider mine healed 💔🙏🏼♥️
I was feeling this pain from past few weeks and then I found this video. Letme try it for a week and let u know on the improvement. Thank you so much for sharing.
Wow this is exercise is absolutely magic!
I had this I was limping for two weeks it was terrible, I iced two times daily and massaged with pain relief gel boom it's gone and more important is give rest completely, trust me when u give rest to your tendon it'll cure By Itself don't worry you will be alright, and thank you for fixing my broken heart❤
Thank you guys so much for the techniques... Almost 2 years ago I broke my left ankle and got later diagnosed with Achilles' tendonitis and posterior tibial tendonitis. I first wanted to do therapy on it but it was too sore to the point I decided to try and let it heal on its own, but later on found out it hasn't...but thankfully I found you guys just now, and I'll definitely make sure to do the techniques all summer... Thanks again Bob and Brad!
How ya feeling ?
Update?
I’m an RN and have used you experts for my broken ankle and now my achilles tendonitis. Have referred many to your utube videos:)
You guys are phenomenonal. Credit to you legends for sharing your expertise and selfless attitude to pass on experience to help others!!!
I'm so happy that I saw this.
Thank you so much for this! I've had lengthening surgery on my achilles tendon a couple years ago. somehow I just got achilles tendinitis again. it's been terrible for over a week. this massage technique is wonderful!
Thank you so much! I have been in panic for 2 weeks. I’m thankful for this video and will start incorporating this great info!
WOW!!! I was suffering from pain of achilles tendonitis for over a week and could not put any pressure on my foot. After just 3 minutes of massaging it as instructed i could actually start feeling that cord on the back of my heel (achilles) and I could stand on that foot! I was so amazed. Thank you guys!!! I will work on those exercises to prevent this from happening again.
I've had this issue for years! I'm so excited to try these out.
How are you feeling now?
Thank you so much for the great massage stretching tips, I started today, it feels great just with the massage alone. Can't wait to heal soon, need to start bicycling and running soon.
You guys are great! The simplicity, the illustrations, the statistics and the testimonies, etc. No one can do it better. You are the best physical therapists in my opinion. 😊
Damn thought I'll learn a new thing that's how I been doing it I been doing self massages for years and watching you make me realize how much I learned by my own body but at the same time you help me polish my self skill so thank you so much
I went to the doctor and she gave me a boot to wear. No exercises. Hurt like heck! Thanks you guys! Love you!
Change your doctor... she sucks
Thank you so much for your help. I’m a 58 year old woman who recently started playing Pickleball. I’m also avid cyclist with well developed calves. I was scared and surprised when I experienced pain and a raised bump on my Achilles’ tendon. I will start your treatment recommendations today. You two are great!
Its incredible how the tendon scrub works. I really thought I had a major problem with the pain in my heel after playing tennis and this solved it in 2 days. Thanks so much!
Happy to help! :)
Thanks Bob and Brad! You guys are doing this world a great service by making and sharing these videos. Truly appreciate your effort and wonderful spirit of helping the fellow humans. Keep up the good work.
Have had pain in my Achilles tendon on and off for some time and after a day of doing these exercises I have nothing more than an occasional mild twinge. Am hopeful if I continue for some time I can rid myself of all the pain. Thanks Bob and Brad.
Glad we could help!
Y’all are some of the best humans alive. FACTS.
I had to stop doing what I love the most. I need to heal my pain. I hope this can help me.
I love you guys. In 2017, your exercises cured me of terrible sciatica, and now I've developed achilles tendonitis since I've been able to start running again. I've been doing this treatment for a couple of days now and the pain has decreased already, and I'm looking forward to my next run.
Thank you so much.
Did your pain eventually go away after using the treatment ?
All I can say is thank you. This worked for me.
You guys are so helpful, informative & funny, thank you so much!
You are most welcome :)
Wow! That really helps reduce the pain! Question, though: I understand that this type of manipulation will align the fibres long-term and help recovery, but why does just a few minutes of this reduce the pain short-term. What's actually happening?
Had it for 2 weeks and pain wasted my 2 weekends. Today the heel and side of the foot was very painful and I searched the You Tube...Found this video a d did the cross fiber message.The pain was gone in 5 minutes!!!!... Not that it is fully healed but I was able get rid of pain. Thank you so much !!!
Their chemistry is so wholesome. I love it.
this helped a lot. Thank you!
Bob and Brad thank you so much for the self treatment tips. Have had great trouble with right foot from sprinting in sports I play. The pinch technique really made a difference.
Did it cure it or improve it?
Really improved it. Better than any other technique I could do myself.
I've been researching into plantar foot treatments and found a great website at Natural Foot Wizard (google it if you're interested)
Gentlemen- I wish my Dr at Mayo Clinic would have given me the advise you did!!!
I started doing the pinch technique and my achilles heel greatly improved too.
I want to thank you both for your info on tendonitis. I have been to numerous foot specialists, chiropodists, chiropractors, over 10 yrs and none of them could figure out my problem. I used you cross masage method and I am back to walking normal.
Thanks, Guys. Got a 2 year old Malinois puppy and have had this prob for the past few days. As usual, great advice. The pinching massage made it feel better right away.
Thank you! The massage is already helping so much 😀 I was so upset I thought my netball was finished.
Omg the pinch massage is a miracle, thank you both🙏🏽🥰🥰🥰
Back again to refresh my Achilles treatment. This does help!!
you guys are great. i love your opening, you know how to package your videos to appeal to a broad range of age groups and personality types. also, of course, always excellent info and content. thank you very much!
I worked on my Achilles for about 15 minutes, and they next day all the creaking completely disappeared! Thank you so much!
Thank you! I have had this 3 years
Has it been working? Are you feeling better?
@@MantasticManheyyyy
R u completely cured now???? 🥺🥺
Tried this and it works you guys are a life saver stay blessed
I swear, at some point in the future, i will have needed every one of your videos. You guys are lifesavers. Thanks PT dads!
Fantastic vid. Thanks guys!
Thank you so much for all this information guys. It's really helping me. Lately, my Aquilles tendons have been hurting a lot from working out. I've stopped exercising because I don't want to tear my tendons, but for how long should I rest? When should I resume my work out?
R u ok now 🥺🥺
Please reply
where do i find someone who fixes a broken heart ? for everything else, Bob & Brad 's the BEST. cheers!
came back to say that this is the only thing that has actually worked! Took around half a week for the pain to go away. My half marathon is in a couple days. Thank yall!
Been having trouble with my Achilles heel for the last couple of years. Some of these exercises were recommended by a physiotherapist that I had a consultation with. However, it continues to become painful when doing exercise (especially painful when pressure from light jumping, squats). So I’m going to try the massage method, then the other exercise stretching/ strengthening strategies that were mentioned in this video. I hope it helps! If not, back to the GP for me! Lol.
How’s it going man
Thank you both. Working on my Achilles tendinitis+plantar fasciitis+heel spur. FYI you’re like the Car Talk of physical therapy. All you’re missing are the guttural, hoarse laughs.
I have an old injury that's been acting up lately and stretching only made it hurt worse. I will be trying this thank you!
Thank u guys! This video really helped in educating me and figuring out ways to improve my Achilles tendinitis
I've been dealing with this for like 5 years 😬, I attributed it to a sprained ankle, then old age, then a high ankle sprain... all wrong. Mine stated off pretty mild and got worse and worse and now is EXACTLY as described in this video and im so happy I found this video and can't wait to start these techniques & stretches asap 🙏🏾
How long did u do it for ?
@@aspects8411 unfortunately the pain was too persistent and i seen a podiatrist and I was in a walking boot for a month and a half. I'm now out the boot and in a brave for a month. I'm about 80% but back to activity finally
Can't thank you enough for this! After 5 weeks of extreme pain with a recurrence of Achilles Tendonitis I came across your video and tried the massage and exercises you recommend. I originally developed tendonitis in both legs about 20 years ago from cycling. This time it was triggered by excessive walking and dancing. I love both these activities and don't want to have to give up but was losing hope of any real improvement.. The difference is incredible - within 24-48 hours with the massage I was walking with MUCH less discomfort. Still not perfect but this is the first real improvement in the course of this bout. I've started the stretches on a step now and just SO impressed that these very simple measures really work! Your experience shows, guys, none of the other stuff I found online can even begin to compete. THANK YOU!
It is Feb 2020 and these exercises work 100%!!! I’ve seen a huge difference in only a month of doing these exercises 3x a week. I’m a spinning instructor and it works!!!!!
Hey guys. So far, after a few minutes, it's feeling much better. I'm trying all of the exercises you're recommended. Thanks.
Wow, thank you soooooo much...new subscriber from the UK :) I've been suffering with this for ages, didn't know what it was and just did a search on here, really glad I found you as I have realised I have both Achilles tendonitis & plantar problems...I have flat feet so have the same pain in both legs/feet, I don't have it through a sports or exercise injury, I think it's just because I'm getting older and these old bones and muscles just don't want to work anymore. Followed your instructions and can't believe how much better it feels already as I've had constant pain even when resting and unbelievably after just one lot of the excersizes etc you've shown my pain has eased considerably. I have a request....if possible could you do (or do you have) a video with help on what footwear is better for these conditions as I struggle to find comfortable shoes, I know there are gel type supports for heels, toes and arches but have no idea if any of them would help...any suggestions would be most gratefully received. Ann
Hey guys, love the channel. It would be great if you did a video specifically for insertional Achilles tendinitis!!
Thank you!!! I've been having pain for the last year and today it getting so much better
Excellent! Thanks for your video!