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Sore Or Stiff Achilles Tendon In The Morning? It's NOT Tearing. Here Are The Causes & Treatment
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- Опубліковано 14 сер 2024
- In this video, Maryke explains why your Achilles tendon may feel sore or stiff in the morning, what happens in the tendon, and why the common belief that your Achilles tendon is tearing when you step on it is absolute nonsense. Finally, she also discusses the best treatment options.
🌟Need more help with your injury? You’re welcome to consult one of the team at TMA online via video call for an assessment of your Achilles injury and a tailored treatment plan: www.treatmyach...
📽️ Other videos you may find useful:
▶️ 5 Reasons For Achilles Pain & Stiffness After Sitting: • 5 Reasons For Achilles...
▶️ Achilles tendonitis treatment overview: • Achilles Tendonitis Tr...
📚 Chapters in this video:
00:00:00 Introduction
00:01:03 What causes a stiff or painful Achilles tendon in the morning?
00:02:43 Your Achilles tendon is NOT tearing
00:04:04 What happens inside the tendon to make it feel stiff or painful
00:06:56 The role of pain in rehab for an injured Achilles tendon
00:08:36 How to get rid of the stiffness and pain in your Achilles tendon
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Reference:
Cook JL, Rio E, Purdam CR, et al. Revisiting the continuum model of tendon pathology: what is its merit in clinical practice and research? British Journal of Sports Medicine 2016;50:1187-1191.
![Retrocalcaneal Heel Bursitis [Pain in the back of the Heel TREATMENT!]](/img/n.gif)
She is very honest and genuine while giving good information
With this channel, I don‘t need to see a Dr. You are so right on my case. I have made much progress, and my tendon is becoming stronger.
I've learned so much from this channel. Of all the doctors I've visited, medical posts of people's experiences on reddit.. UA-cam, social media, etc. This channel and the information given on the achilles injuries is superior. Even though this injury sucks, I always feel better listening to you speak. You clearly all are very good at putting yourselves in the patients shoes because all of the things you discuss are certainly the things that go through my mind.. those things I worry about and questions I ask. Thank you so much for doing what you do. I hope I never need to get a consult with your company but its assuring knowing its an option if I can't do this on my own.
Well said. She's amazing. So well explained. Thanks again
☝️ THAT'S the problem - its when I get up from resting (sitting or lying) that It's the worst.
I need to make an updated video for how to treat this but in the meantime this one can provide some ideas: ua-cam.com/video/0Hb3FS_xG-A/v-deo.html
This is what am going through right now. Agony!
Me too! It’s been almost a year of living like this. Stiff upon waking, incorporating from any kind of rest. Started with a lot of pain on the heel
I work as a cna 12 hour shifts and everytime i get up from the computer I have to start slow cause my achilles feel so tight and my feet tingle :( I am 38 and in good shape but man my feet feel ALOT OLDER making hard to want to exercise any more :(
Yes its horrible pain when I wake up in the morning or get up after sitting!!
Never had any problems while I was active. Only after sitting around being sedentary, deconditioned is when my Achilles and everything else started hurting. So I'm doing yoga, cardio and strength training.
Thanks a lot. I was experiencing Achilles tendon last two weeks and the "tear" worry was something creeping in the mind making me somewhat restless. Rather was really fearing the tear as that will stop my physical activities to good extent. Your explanation removes that fear . Thank you soooo much dear. Looks like destiny made me come across this video.
Glad it helped!
That title tag was so extremely specific and relevant that I've gotta stay and watch the video lol.
😂
So happy I've found this channel! I'm a trail/ ultra runner and started having problems with my Achilles like 4 years ago when I went from road running to trail running. It got to a point where I couldn't run, but I never really stopped. However, running uphill was really painful. Did PT for a while and got a lot better, I can now run with no pain, but still very painful and stiff in the morning, and the back of the heel has been swollen ever since!
I'm glad you find the videos useful! This video may also give you some ideas: ua-cam.com/video/H1nfgU1amvg/v-deo.html
I'm also an ultra runner . 3 weeks ago I was doing a 22 mile trail run. I began chaffing around mile 11 and my running form switched to avoid irritation. Then around mile 19 , boom , I felt some pain coming from the sides of my heel and in back of the heel. I stopped running until the pain went away which took about 5 minutes . I continued running downhill with less pain. Note the day before I did intervals.
I raced a 50k the following week with some pain around my ankle and still got 9th.
3 weeks later it still lingers around my ankle and I have physical therapy in 2 days. I'm also requesting an MRI because my friend who's also a doctor and a more experienced ultra runner told me to do so
Hello Marika, This video is the best analysis of achilles tendon pain and stiffness. You have been able to explain in crystal clear details of what can and what happens to most ppl who are in a similar position. Thank you for sharing the information.
I do a lot of walking and when I'm not walking I do skipping at home.
I ruptured my tendon shortly after, but was fee the pain & stiffness long before.
Thanks for the information.
Glad it was helpful!
I didn't start having this pain until I became older. True it dissipates within minutes. ❤ in any event I believe it's a condition with aging. 😮your commentary was right on point.
Thanks for sharing!!
Great advise , this has really helped with my recovery. The morning pain was something nobody had any answers to , until I found your channel. Keep up the great work , your knowledge is so helpful to many of us
Glad it helped!
Just what I have been experiencing recently. I am so glad I came across your video.
I'm so glad!
I injured my achilles tendon over a year and a half ago. It is painful in the morning as well as throughout the day, and not one Dr or p/t told me about this information. Even at night it's sensitive when sleeping. Thank you, I really hope this channel helps me finally heal. Thank you!
You're welcome!
This makes more sense than everything else I could find
Me too! It confirmed what I suspected in some ways but didn't understand what was wrong.
People have been making jokes on me that I walked like 'Robocop' when I stood up from the chair 😣😖
🙈 This video has more advice for if you get pain and stiffness after sitting still: ua-cam.com/video/Cbm7SK9mBnE/v-deo.html
Omg & I thought I walked crazy & every one ask what’s wrong. Those first few steps ‘I’m holding on to stuff’ it’s awful.
This is a very well done video. It describes exactly what I am going through and how to recover. Thanks.
You're very welcome
I'm an ultra runner . 3 weeks ago I was doing a 22 mile trail run. I began chaffing around mile 11 and my running form switched to avoid irritation. Then around mile 19 , boom , I felt some pain coming from the sides of my heel and in back of the heel. I stopped running until the pain went away which took about 5 minutes . I continued running downhill with less pain. Note the day before I did intervals.
I raced a 50k the following week with some pain around my ankle and still got 9th.
3 weeks later it still lingers around my ankle and I have physical therapy in 2 days. I'm also requesting an MRI because my friend who's also a doctor and a more experienced ultra runner told me to do so
I already took xrays and nothing is broken, i did continue running easy miles with no long runs but during my runs i get pain in front of my ankle, on the interior just above my ankle and in the back of my heel. I feel like it transitions throughout my ankle. Hopefully nothing is ruptured and wont require surgery
Thank you for so detailed explanation, it really helps knowing the problem is not so tough as our mind thinks it is.
You're very welcome!
Dankie Maryke, dit is nou presies die video waarna ek opsoek was!
Groete
Goed om te hoor! Dalk sal jy hierdie video ook nuttig vind: ua-cam.com/video/H1nfgU1amvg/v-deo.html
All my worries are gone! THANK YHOU!
So glad I found this video I've been dealing with this for the past year. In fact I went and had an evaluation and xray done just the other day from a foot and ankle specialist.
Did you get better?
This is exactly what I need to hear! Started playing volleyball again this month since I last played in 2009. I regularly exercise like doing HIIT, functional strength training and running. But sports is a different kind of animal after being away for that long. I’ll remind myself to take it slow, do a lot more strengthening sessions and rest more in between training days.
She is so right😊...wrong shoes and walking on rough terrain. Great video...Thank you...
You're welcome!
I have this from wearing totally flat ballet flats/pumps. I now buy them with a 1 cm heel and the problem is improving.
Thanks for this. It's really concerning how debilitating this problem is. I'm basically having difficulty even walking at this stage as I have the problem in both ankles. The MRI report states there is thickening of the tendon and I've been given a series of exercises to do but as soon as I walk at all, it flares almost immediately.
You may want to check what shoes your wear and if using a heel lift insole can help ua-cam.com/video/crzrN0KseWg/v-deo.html
@@TreatMyAchilles thank you!
Same here.
Similar problem here. Takes a few days of doing basically nothing to get rid of it, and walking is almost all I do. And not even anything wild. A not too fast 5 k (about an hour, with a few exercises in between) most mornings, and one longer walk (about 15k) once a week. But not walking is just not an option if I want to keep my weight under control.
Did you end up figuring out how to relieve it? Mine always seems to hurt regardless what I do. It is embarrassing to almost have to limp every single time I get up from sitting at work. I'm thinking of trying that KT tape
I really like this channel! Her advice really helped my right Achilles feel 10 times better
Great to hear!
Wonderful video, thanks a lot for this! Rehab my tendons, one step at a time! Merci
Finally someone who knows their stuff. Thanks for these insights and tips. I have been experiencing achilles tendonitis since I've started running in barefoot shoes. I guess, I started out a little too aggressive (no transitioning time).
That was a extremely helpful video, I really appreciate how you broke everything down so well. Thank you.
Glad it was helpful!
This makes more sense than anything else Ive heard on the topic and maps with my experience with the irritated tendon - But great to have it confirmed - Thanks for posting
You're welcome!
i went from having no dog to having a dog ... that's the reason 😂
😂
Omg same here 😂😂😂
Thanks Maryka for your perfect explanation. And you gave me some hope about my injured and painful Achilles
The tightness in my achilles when i wake up varies. It feels tighter and more sore when i sleep on a soft bed. It feels much better on a firmer bed. Im usually a side sleeper. Is there any scientific explanation for this?
Not as far as I know. I'm assuming that the beds are in different locations (one at home and one in a hotel for instance) - could it be that it is actually not the bed but rather the activities you do during the day that affects it? E.g. you walk more or wear other shoes on day that you sleep at the place with the soft bed?
This is what I needed to hear. Thank you so much
You are welcome
You’re great. I appreciate this info. I’ve been a runner my whole life, but my mid 40s have been hard on my Achilles tendons. Thanks for setting my mind at ease!
Glad it was helpful!
Really helpful. You explained what is actually happening with clarity and just the right level of information. Thanks
Glad it was helpful!
Awesome video. That was exactly what I was looking for. Thank you!!!!
You're welcome!
Fabulous video, thanks. I love how you explain things. Very insightful and professional. You have helped me before with an injury, now again. Keep it up!
Now I got my answers. After running yesterday and forgetting to do stretches it really hurts in the morning after waking up. I do walking/movements related to that part it will just go away
You can find more advice about treatment here: ua-cam.com/video/H1nfgU1amvg/v-deo.html
I've had it for 6 months... but i have NOT been exercising ... is it from wearing flipflops and UGGs?!?! Maybe? obviously, Yes I use to love to walk, miles a day! But long term side effects from something (I'm not allowed to say) chronic dizzy spells- Everything goes black... that make it hard to stay in motion... and all the doctors in Tennessee say there are ZERO chances that I am having side-effects because I must be psychotic if I think that. Still, I've lost 25 lbs and counting (I weighed 125 lbs this morning, 56.6 kg, 8.92 stone) I officially have high cholesterol, and I am officially terrified. I start p.t. on thursday, but most places won't let you in without current *thing Im not allowed to talk about* or harass the crap out f me to do it... So THANK YOU FOR YOUR VDEOS
This is super-helpful. I re-aggravated an old ankle injury by running on the beach (started 5K twice a week after previously only doing like half that once a week), and, what I think really did it, jumping onto and off of fallen trees. Yeah, I'm 40...also in the best shape of my life, and I refuse to accept that that's the sort of thing I can't do anymore. I just need to make my muscles and tendons strong enough to be able to do it. But now I realize that I've probably been too aggressive with my rehab. Like Knees Over Toes guy says, you shouldn't feel any pain. I was like, come on, shouldn't I do things that feel a little uncomfortable? Apparently maybe not, take a step back, do something even easier, keep doing it until I can do the harder thing with no discomfort, and work up from there. Maybe just jog slowly, avoid heavy impacts like jumping, only do it once a week... Bent knee calf raises seems to hit exactly the right spot; guess I should stick to doing it with both legs at the same time, which I can do without feeling any discomfort at all, instead of trying to work through the mild discomfort of doing it on the injured foot by itself.
You're spot one - only thing I can add is that if you mean that when you do a bent leg heel raise with one leg you really feel the same symptoms, another option can be to start with straight leg heel raises as it may allow you to load the tendon more but without the heavy stretch+compression effect of the bent knee ones.
Two years ago, when I was 63, I managed to run up 81 steps ( and down again of course ) 50 times in 1 hour 7 minutes.
I had 40 years of pain, siffness and fatigue and my prmises athletic sprinting career was ruined, before my disease was finally diagnosed in 2019
Now with a drug called Imraldi , Ive got my strength back and have been really going for it.
Both my Achilles tendons have got a bit sore, so Im goung to follow your rehab program.
Thank you for explaining things
I've stated, noticing stiffness and little pain on only one foot, especially early mornings. It started after I had my baby about 4 months ago. I was taking BP meds (not anymore) so my MD says it's more than likely from fluid retention and weight gain🤔
It might be but if it is the tendon that feels stiff rather than the ankle as a whole, then it is more likely the tendon that is injured. If it is fluid retention the whole ankle area will feel stiff and it won't be limited to the tendon.
What a great video and clear explanation, very much appreciated - Thanks Jim
Very welcome
Under the guidance of PT Aly (Alison) we have made dramatic progress healing my achillies tendon. It takes time and work. We plan to resume racing early next month.
Thank you. I was diagnosed today, and my thoughts were "I'm too scared to do anything because I'll keep tearing it" thanks
This was such a helpful video and cleared up so many doubts I had , got a new subscriber! Many thanks
Awesome, thank you!
Thank you for the information. I'm actually in physical therapy because I tore the tendon next to it and they can't figure out what's wrong with my achilles now. I'm positive it's because I went from walking several miles a day and working on the ladder to complete immobilization for 8 weeks while they couldn't get me into an MRI.
Thank you. So encouraging and informative.
So glad!
Thank you. Very informative and you made it easy for a layperson to understand. I had this condition very bad about a year ago. This is the best explanation that I’ve heard.
You are welcome!
*fantastic!* thank you. i recently got this stiffness myself. i think it could be the doing hills and for1.5+ hrs and suddenly different shoes. it's nice to know what the stiffness actually MEANS. i'll be more cognizant of the stuff you mentioned and monitor this in future as well.
I have been diagnosed with Achilles tendinitis and was feeling a tad better after a few days. Put on a walking boot and tried mowing the lawn, feel I regressed almost back to square one and caused me concern for long term. Not sure how to progress from here.
It sounds like you just overdid it too quickly - you just need to follow a much more gentle approach to getting back to normal activities. We share treatment advice in this video: ua-cam.com/video/H1nfgU1amvg/v-deo.html If you want help figuring it out and 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
This is exactly what I'm going through. Since the (intense) pain occurs when I first wake up in the morning I'm wondering if there are sleeping positions that are detrimental, or beneficial, to achilles tendonopothy.
Hi Beth - not really. The pain you feel is usually a bit exaggerated because everything has become a bit stiff from lying still for so long. Something that can help is if you gently point your foot up and down 10 to 20 times before getting out of bed - not forcing it too move but just getting the circulation going. As your rehab and exercises start to strengthen your tendon and it recovers, this morning pain will subside. Alison has just made a brilliant video where she talks about all of this in more detail - it is due to come out next week and it is called: Why not to use night splints, so perhaps keep an eye out for it.
I have been experimenting, when I sleep on my sides my feet get pointed and turned in. I barely slept last night but stayed vigilant about keeping my ankle in a 90 angle. My achilles was way better in the morning. I may invest in the products that splint then for sleeping. Could very well be anecdotal and just my personal issue / reaction.
my MRI came back basically normal, but I can't stand or walk, nor just sit here in this chair with the weight of my leg pressing down on my heel. This video was helpful. Likely a bursitis issue imo...will follow your protocol
Thanks for sharing!
These videos are great! Thanks.
You are welcome!
I have painful problems following a run. After a light stretch I start with a 1/2k walk, a normal walk. Then I go into a slow jog for one km. This is to loosen everything up and get the heart rate up a bit. The second km I run a bit faster…working on my breathing and concentrating on my stride. The 3rd km I’m going at a fast pace and then I finish with 3/4 km doing interval running and some of it is flat out. Back to a walk, slow down the heart, deep breathing for about 10 minutes. This structure is to allow my tendons , feet, calf and legs to warm up and stretch. The outer part of my heel still gets painful to walk and tendons are tight. If I start my run too fast, which I can run faster, I can barely walk the next day because of my foot. But I tend to ignore the pain in order to prioritize for my heart strength and lungs. I’ve tried everything and don’t know what to do about it.
I've recently made a video detailing all the treatment options for Achilles tendinopathy (which sounds like what you have) - you may find it useful: ua-cam.com/video/H1nfgU1amvg/v-deo.html
Thank you for your insight. I’m a pretty young person (early 20s) but I haven’t been physically active in a few years. I started work at an Amazon warehouse and almost immediately both of my Achilles tendons became super stiff in the morning. I’m lifting heavy boxes/bags and pulling them on around wheeled carts that can weight like 300-500lbs (sometimes up ramps). I think the physical workload has been a shock to my body as it is trying to keep up. It’s good to know my Achilles stiffness isn’t super serious, but it does make me want to start looking for less physical work before it becomes a larger problem.
How you feeling now?
This definitely answered my concerns. My stiffness came after walking in sand.
Mine gets aggravated every time I walk a short distance. It's been going on for years. I'm starting to feel there is a cause somewhere else. I've changed my shoes using multiple types, did stretches, yoga, weight training, nothing works. As soon as I start walking it all comes back.
If you wanted help figuring this out and 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/
If only I saw this video a few years ago, thank you
Thanks for watching!
I've been battling with so called "achilles tendonitis/tendopathy" on both feet. Right foot is worse. The type of AT is "Insertional".... I've been going to a Chiropractor and I've been treated with ART, cupping, ion patches and dry needling. Along with that PT and also I've been with a podiatrist and I was measured for custom orthotics. Also, I have been seen by a orthopedic doctor. I was diagnosed by her back in April 23. Ive been having cruiciating pain since March 14th. I feel like I am getting better but its so slow and some days it hurts more than others.... especially in the AM. I am waiting for my customized orthotics. , I guess what I am looking for is a suggestion or new techniques that I dont know of that may speed up my recovery. If anyone has had customized orthotics did they help?
Hi Brenda - the most effective treatment for this is getting the load management right. If you are having days that are worse than others it usually means that you have done stuff on that day that placed a strain on your Achilles that was more than what it can currently handle. Your physio or chiro should help you figure out the ideal activities to do in your day and how to combine them best with your exercises etc.
I have had customized orthotics for five years. It hasn't eliminated my tendinopathy. However, it has helped the pain become reduced.
I got into a accident June 2 and it gave me a fractured ankle. The ankle is healed, but I also got in another complication which is posterior tibial tendinitis. I was not aware that this could be posterior tibial tendinitis, so I was beginning to walk and go to the gym and also just go on kind of long walks. I started doing a research to see what could be the problem near my joint, and turns out I have been diagnosed with posterior tibial tendinitis after seeing a foot and ankle speacialist. since I was put into a cast, I lost my range of motion. I’m currently doing physical therapy, and there is this one exercise that I am supposed to do to increase my range of motion in my ankle, but I cannot perform the exercise because of my tendinitis I feel chronic pain when I try to increase my range of motion so until that chronic pain is gone, then that’s when I can get my range of motion back. My question is am I gonna get scar tissue built up since i did not know i had posterior tendonitis? im currently in a ankle brace.
Tibialis posterior tendonitis luckily does not produce scar tissue but it can get really irritated if you stretch the ankle too much which is what it sounds like is happening in your case. It is a bit tricky because I understand that you need to work on the stiff ankle somehow. Wearing supportive shoes with insoles are usually better than an ankle brace for tib post tendonitis. I discuss more treatment advice in this video: ua-cam.com/video/qcc7G3aTmCg/v-deo.html
for me the pain seems to be in the joint of heel bone and achilles tendon. Is that the same as you described here or different ?
It is the same - it just means that you have insertional Achilles tendonitis (where the tendon attaches to the heel bone). You can find more info about treatment here: ua-cam.com/video/H1nfgU1amvg/v-deo.html
Very helpful. Usually walk an hour each day along the firm sand at the beach, wearing joggers with orthotics in them.
Did a couple of walks without shoes & orthotics, & suddenly pain. That obviously was the issue.
Thanks for sharing!
I suspect my age is not helping & also the seasonal change (here in northern New England, US) typically proves problematical for me. As I've gotten older, I find I am not able to walk as far as I normally would, additionally as winter approaches w/ the colder temperatures in place I experience more early morning stiffness & pain in the area. It really is a delicate balance between walking enough to get the benefit & walking too much & causing additional irritation to the area. Thanks for helping me to undestand the problem a little better!
Glad you found the video useful!
It's also from our high acidic diet meat dairy grains ..not enough fruit n veg ..acidosis builds up in legs n feet ..try cutting out all processed foods n drinks
Thank you very much for this informational video it help me a lot to gain confidence to play again thanks
Glad it helped!
Oh my goodness. This is exactly the trouble I came here hoping to figure out!
SO well explained. Truly appreciate it.
Thank you very much I like the way you express yourself.
You are so welcome
Question Doc? What’s the difference between heal spurs and tendonitis of the Achilles’ tendon ?
A heel spur is a tiny piece of bone that grows on the heel bone. Tendonitis affects the tendon. YOu can have a heel spur without any problem in the tendon, you can also have tendonitis without any heel spurs, and then you can have both of them together. They don't really know yet if heel spurs cause tendonitis because patients who have them will often be able to recover from tendonitis but the spur remains. But when someone's tendonitis doesn't want to recover, they may go in and remove the spur to see if it helps.
@@TreatMyAchilles thanks doc. I have both on both feet. Growing up really poor and wearing really cheap shoes without any support damage my feet. Played sports from pee wee to high school ( football) . Never understood why my tendons were so sore hours after I played. Just would ice and take Motrin. Been 35 years and I have been dealing with this. 53 now, and I haven’t played a game of basketball ( full court) in 15-20 years. Hurts too run or sprint. I can jog for about 5-10 minutes then I have to stop and walk. Sounds like I need surgery. Something I really been avoiding for a very long time
Initial injury early November. 6 weeks in boot. 6 weeks physical therapy. Now back at work and I am in pain daily. All day.
Hmmm, 6 weeks is not usually enough time to build proper strength. We find out patients need to follow a very slow, progressive (starting with light exercises - but building as they tolerate) for at least 12 weeks and very often longer. Also, this is not the type of thing you really need to see a physio in person (research shows that hands-on treatment etc. doesn't really work) for on a weekly basis because the rehab is the main thing to help this recover and a person usually just needs a check-in every 2 or 3 weeks to make sure things are going as expected.
If you wanted specific rehab advice and help with getting back to your normal activities pain free, 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/
Excellent video! Ive hadbthisbfor about 8 years and dealt with it. I juat started loiking up solutions today and this explanation is perfect 😊 ill go ahead and start statt doing that placing the legs against the wall and see how that goes. It always felt good, but i heard its good for drainage.
My age has finally caught up with me 😅 Can't run every day.
Now I alternative with rowing 👍
This was great. Thank you very much!
You're very welcome!
Scientific explanation of the problem.
I have lot of pain, all the time for 5 weeks. I don't know if I can walk normally and that will make it worse. It's quite confusing, should I walk even with a lot of pain while walking? I'm not talking about morning pain. For me walking irritates my pain. How long can it be painful before I start a program to eliminate pain and gain strength. Thanks
I think you may benefit from watching the following videos:
This one explains how heel lifting inserts can help reduce pain when walking: ua-cam.com/video/crzrN0KseWg/v-deo.html
This one shares tips for walking: ua-cam.com/video/A2j-fk9X1G0/v-deo.html
This one explains the best treatments: ua-cam.com/video/H1nfgU1amvg/v-deo.html
I've noticed that if I massage the inside of my knee and follow the tension down my calve with massage, it seems to get rid of the pain. What does that mean?
Massage is very good at temporarily reducing pain but it's not very specific - what I mean is massaging that whole area can alleviate pain in short term that comes from a variety of conditions - best way to get an answer is to visit a physio and have it properly diagnosed.
Fantastic explanation. Thank you.
Glad it was helpful!
So helpful and clear!
Glad it was helpful!
IVE NOTICED THAT MY HEELS MIGHT NOT HURT WHEN I FIRST PUT MY SHOES ON, BUT ONCE I DRIVE AND GET BACK ON MY FEET, THE STIFFNESS/PAIN RETURNS. ON/OFF ALL DURING THE DAY.
Nice explanation. Unfortunatelly many doctors' cure of any types of problems is "take a rest until the problem is gone". Well, sometimes it is good strategy but sometimes not. Sometimes I feel that for some doctors it is easier to say "do nothing" then to explain what kind of exercices can be done and which are not recommended.
Problem I have is that my job is physical and I’m on my feet all day walking aswell, so when I get home the pain and swelling from my tendon is too much and I can’t stretch or strengthen it, the only time I can is weekends when I don’t walk
It can be really tricky when you have such a physical job. In such a case it is really important to make sure that your shoes are as good as they can be, meaning that they have a heel on them and don't press directly into the tendon, so that your tendon can take less strain. It is often also better not to do too much exercise for it over the weekend then as it is the only time it has to recover, so be careful not to work it too hard then.
This video explains why shoes with a heel or heel lifts can be useful: ua-cam.com/video/crzrN0KseWg/v-deo.html
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/
Hey, excellent video.
That is exactly how mine feels like. Roughly 2 years ago I did my right leg achilles(I feel like tendon has been recovered properly but not the strenght&muscles I had), now I been struggeling with the pain in my left(stronger leg). Does it means I am overdoing my excerises or just simply do I lean more on the left side cuz the right side isn't clearly strong as it used to be? I am playing football and im really struggeling with the left leg achilles in the mornings after sessions. I been always thinking it might be tearing slowly, but as I just found it its clearly not?
Should I just take it more easy and concentrate doing lighter sessions according to pain levels in the morning? But still if I think back I been trying to build it back months now yet every time I have a proper game or heavier session the pain&sore&tight can be next level in the morning for days. Or is it just lack of strenght generally in glutes,hamstrings, calves etc. Any help&information very welcome. thanks
Hi Karel,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.treatmyachilles.com/
Thanks for this. Complete rupture of right Achilles a couple of years ago and and the left has been really sore in morning as well as the right recently and was petrified it was going to be a rupture in one or another so this is very reassuring. 😀
You're very welcome
Great film thanks
This was great - thank you
You are welcome!
I injured my heel/tendon playing golf on a steep upward slope. Its been painful for around three months now despite having two or three rest periods (not playing). I have the morning soreness which doesn’t get much better throughout the day. I wondered if you think a TENS machine could be used to help, I have one for a wrist strain and it helps but Im not sure it’s appropriate for this?
Many thanks for taking the time to make these vids. 😊
TENS only helps with temporary pain relief - it doesn't do anything for healing but also don't carry any risks. So, you can use it if you find it helps to make things more comfortable. I've discussed the best evidence-based treatments in this video: ua-cam.com/video/H1nfgU1amvg/v-deo.html
how long does it take Achilles to heal? can you recommend any aids/supports? best footwear?
Have a look at this video - I discuss all the best treatments here: ua-cam.com/video/H1nfgU1amvg/v-deo.html
Hiya Maryke, thanks for the video. I’ve consulted with a PT and know exactly what to do for my heels, and I have a plan. I’ve had insertional for 2 months, and my plan began yesterday. Based on your experience, if I’m starting at 4 sets of 45 second isometric holds a day, how long until you think I can gain plyometric ability?
I have no idea - it all depends on how your tendon reacts to the exercises, how much your strength deficit is etc. Ask the physio who gave you the exercises - they should be able to make a more educated guess.
Ouch I have a small protruding bone. Feels better when I flex my foot and if oi walk. Confused as to what it is. It started 6 months ago from excessive dancing. I dislike going to doctors, wondering if there's anything I can do from home???I did my knee in as well 😢7O but FELT like 40 before all this🤨both very painful
The first step is usually to get it properly diagnosed - it can be either:
1. Achilles tendonitis - here's a video on how to diagnose that: ua-cam.com/video/cNOxd3w37K0/v-deo.html
2. Impingement - here's a video on how to diagnose and treat that: ua-cam.com/video/B6xADphGRP4/v-deo.html
If you wanted help with figuring it out and getting back to your normal activities, this is something that our team of physios can help you with via video call. My colleague Ross is very experienced in helping dancers and he can also look at your knee at the same time. You can read more about how the online consultations work here: www.treatmyachilles.com/treatment-packages
I had pretty bad pain in the morning that started when I visited a new PT for my at. He told me to stretch every day. But I felt like that kind of movement made it worse. So after researching for myself my guess is that my issue is insertional. A lot of the rehab aggregated my at, after changing it it's much better.
I was just about to say that you need to stop stretching and then I saw that you already figured it out!
@@TreatMyAchilles TBH, I've had about 5 different practitioners and noone have identified that it's probably insertional.... Pretty disappointing.
I have terrible issues going on for over twenty five years. Had grafton and dry needling when it got REALLY bad 7 years ag. But every summer, here in Australia i suffer constantly. And it gets worse with weight gain.
If it only hurts in the summer it may be due to the type of shoes your wear. Typically flip-flops (thongs) and other flat shoes will make it easier to irritate - if you can find a shoe with a slight heel on it, it will help. I know one doesn't want to wear running shoes in the summer but even a supportive sandal with a heel on it will likely help. Here's more info on that: ua-cam.com/video/q3-lCfc3RJQ/v-deo.html
But also if you want to know more about treatments supported by the research: ua-cam.com/video/H1nfgU1amvg/v-deo.html
@@TreatMyAchilles thanks so much, already attempting to change habits and footwear. I tend to wear barefoot and low rise boots and runners during winter with alot less irritation . My summer footcwear is barefeet or crocs swift waters that have a low rise and minor arch support...
Doing the exercises on video from now on.
Was doing completely wrong stretch from chiro which was causing the issue to continue.
Seems to be a combination of factors.
I was recently diagnosed with a tendenopathy in my right achilles tendon. I have been going to PT for about 2 weeks now and the swelling seems to be going down, but I am concerned that after 2 weeks of anti-inflammatory creams, oral anti inflammatory and PT it remains as swollen as it is. Also of concern, if I roll down my socks at the end of the day there is bloating in my calf muscle. Can you help
It is absolutely normal for the Achilles to still be swollen, but it doesn't usually cause swelling the calf muscle. So, it sounds like you should discuss this with your physio and ask - we can't provide much useful guidance without assessing you because we don't know your situation and it might be normal for your case or it might not be.
Both of mine, at the heel, are more stiff with pain the mornings after recovery days where don’t exercise one bit. It’s so frustrating.
Thanks so much for this! Very helpful. One question: is it possible through the right treatment and rehabilitation to return the muscle tissue to the proper parallel fiber state, and reduce the amount of fluid between those collagen fibers? Is that just part of the natural healing process, or are there other steps that must be taken?
Yes, your tendon can get strong and healthy - the most important treatment is mix of rest + exercise - if you get that right then it allows it to recover and grow strong again. Other treatments can sometimes be useful but for most cases this is enough. I've discussed all the treatment options in detail in this video: ua-cam.com/video/H1nfgU1amvg/v-deo.html
My pain seemed to start when I bought some new trainers and they were a bit high up the ankle. This was over two years ago. I started a part time job a year and a half a go and I walk about 11,000 steps in four hours four days a week. I am 62 years old and overweight and do no other exercise. Iam active in my job but now both achilles hurt. I wake up in the morning with sore ankles and can hardly walk for a short while until I get going. I sometimes gets waves of pain, like burning heat in them. I also struggle with aching feet in general as my circulation is poor and have swollen ankles and wear compression socks. I can't afford any treatment and the physio at the doctors only gave me stretching exercises to do. Not sure what I can do as sometimes the ache is so horrible
Hi @binniesbags I have just made a video (still needs editing) about gentle exercises that can help for very painful tendons, but it also sounds as if you need to review your shoes if your feet hurt in general. Some other videos to watch:
How to manage a painful tendon: ua-cam.com/video/mLpBpFV1mww/v-deo.html
How heel lift inserts can sometimes help: ua-cam.com/video/crzrN0KseWg/v-deo.html
@@TreatMyAchilles Thank you. I just bought some more heel lifts as my old ones were too cheap
What about adding heat or cold? Would that help blood flow and recovery?
Here's our video on heat and ice: ua-cam.com/video/WXRbl7XZG50/v-deo.html
superb info! thank you my friend
Glad it was helpful!
Very informative. Thanks.
You're welcome!
Thank you for this video. I returned from holiday 1 month ago today where I spent all day everyday walking around in flip flops! I have a sedentary lifestyle usually & spend 9/10hrs in an office desk job. On the last day of my holiday I had so much pain in the Achilles area, the rest of my legs ached and everything was just so sore 😢 since returning it’s improved a little bit still hurts quite often, I feel LOTS of stiffness when getting up from sitting/lying down, especially in the morning and occasionally I’m getting some aching up my leg too. The stiffness is awful. At one point my calves even felt quite tender from this. I haven’t been to the gym since before my holiday, with this issue at the moment should I attend the gym? I don’t do any cardio.. just weight/resistance training but I’m worried I might make it worse 🤔
Thanks once again for this super educational video
You may also find this video about treatment useful: ua-cam.com/video/H1nfgU1amvg/v-deo.html
And this one explains how you can squat without irritating the tendon further: ua-cam.com/video/gi-tvosxA8g/v-deo.html
I love this channel