Achilles Tendonitis & Back of Heel Pain [BEST Home Treatments 2024!]

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Achilles tendonitis and back of the heel pain after running can be thought of as inflammation or even a microscopic partial tear within the Achilles tendon. This can lead to severe Achilles tendon pain and injury. Find out what the causes are of Achilles tendinitis and how to treated at home! We discuss the best shoes, exercises, massage and stretches for your Achilles tendonitis and back of the heel pain. We discuss the best options for a shoe, orthotic or brace.
Back of the heel pain can be a bursa or busitis. But usually this is insertional achilles tendonitis, especially if you feel Achilles heel pain after sleeping.
Dr. Tom Biernacki goes over the single best Achilles tendinitis treatments, and how to relieve your ankle tendonitis pain. So stop living with Achilles tendon injury or tear, these Achilles tendinitis treatments will get you moving as soon as possible. This guide will go over all the Achilles tendinitis causes, symptoms, exercises, massages, and treatments.
👉-- LINKS --👈
(With some links, we use affiliate links and may earn a commission. Check with your doctor prior to using any product!)
Best Orthotics:
Best Overall Orthotic: geni.us/PowerStepOrthotics (Amazon)
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Best sub $25 Soft Orthotic: geni.us/BudgetSoftOrthotic (Amazon)
Best sub $25 Budget Orthotic: geni.us/BudgetOrthotic (Amazon)
Best Ankle Braces:
Best Overall Ankle Stability Brace: geni.us/GreatBrace (Amazon)
Best Overall Compression Ankle Brace: geni.us/GreatCompressionBrace (Amazon)
Best Budget Ankle Stability Brace: geni.us/AnkleStability (Amazon)
Best Budget Compression Ankle Brace: geni.us/AnkleCompression (Amazon)
Best Overall Orthotic: geni.us/PowerStepOrthotics (Amazon)
Best Heavy Duty Orthotic: geni.us/HeavyDutyOrthotics (Amazon)
Achilles Tendonitis Stretching:
Best Budget Stretching Device: geni.us/BudgetFasciitisStretch (Amazon)
Good Ankle & Calf Stretching Device: geni.us/AnkleStretchingBoard (Amazon)
Best Hamstring & Knee Stretch Device: geni.us/BestHamstringStretch(...)
Good Soft Stretch Splint: geni.us/SoftStretchSplint (Amazon)
Good Hard Stretch Splint geni.us/HardNightSplint (Amazon)
Best Muscle Foam Roller: geni.us/BestFoamRoller (Amazon)
👉-- Shoes --👈
Our Recommended Shoes:
www.michiganfootdoctors.com/p...
📢Disclaimer:📢 This video and description contain affiliate links, which means that if you click on one of the product links, we will receive a small commission. We will specifically indicate if any we have received any sponsorship.
This is opinion only:
For the viewer or reader: Do not consider this video as a substitute for professional medical advice, diagnosis or treatment. We strongly urge you to contact your own physician with any questions you may have regarding your medical condition. If you are having an emergency, call 911 immediately or see your physician. Do not allow this information to let you disregard your professionals medical advice or delay seeking based on information from this content. Do not rely on information provided by this general education video.
Healthcare practitioners: The content here is for education purposes only. The authors have done their best to provide the most up to date evidence-based information, but this content should definitely not be considered any type of medical standard. It does not reflect individual practices in other geographic areas.
This is strictly for medical education purposes only, it is not intended for diagnosis or treatment. The information in these videos is the opinion of the author only and is not an official opinion of any organizations that the authors may be a part of. The authors or speakers are not associated with any of the above products.
This information is the opinion of Foot and Ankle Web Services LLC, this is not the opinion of the APMA, MPMA, ACFAS, ABFAS, ASPS nor any association that anyone present in the videos he may be a part of. Do not take any of this opinion as fact, this is for entertainment only. See your personal practitioner for specific advice.
Tom Biernacki is a Doctor of Podiatric Medicine with a degree title of DPM. He does not speak for any licensing college or provider of this degree. This is all opinion for entertainment and by watching this you agree to the above.
All images and additional video segments contained in the Thumbnails and/or B-roll segments are used in strict compliance with the appropriate permissions and licenses required from Techsmith LLC, Adobe Stock, Envato Elements Stock and Shutterstock.com. These are all license photos and stock media.

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31 май 2024

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Комментарии : 214

@DrTomBiernacki 4 года назад

Achilles tendon pain is one of the toughest injuries to deal with! Let us know if this helped! For our BEST bottom of the heel pain guide: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-PZVD8Pl4IFA.html

@emmapowell1582 2 года назад

the links is for plantar fasciitis

@chrisbera7952 7 месяцев назад

Yes. Sprained my ankle and was hobbling for two weeks with my foot in an angled position so I could work. Ankle healed, but now my Achilles is extremely inflamed and painful.

@dinarodick6296 4 года назад

Thank you for these instructions, I really appreciated them. I have a lot of pain in my Achilles tendon and in the back of my heel and feel like my left foot is weak and make me lose my balance. Great video! God bless you!

@KekeVasquez Год назад

Love your videos and instant follow! Thank you for all your help!!

@carrollindsay432 4 года назад

thank you for this video.

@allenbozeman7547 3 месяца назад

My son is a beginning track runner and this overall helped us tremendously because he’s experiencing these symptoms. As a parent, this gives me great direction before I schedule the doctor appointment. Thanks for sharing 👍🏾

@DrTomBiernacki 2 месяца назад

I appreciate your comment and sharing. Thank you for supporting us! 😊❤🙏 If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CZWo3fJqJrVpEBM/review Thank you for being such a great fan; we appreciate you watching! All the best to you!

@Aisha-vk9cz 9 месяцев назад

Great video. Watching from NZ. Been suffering from this pain for years

@DSarala 2 месяца назад

Great video

@claudinesouza9047 Год назад

Great advice. Thank you for your teachings. I have been suffering for a long time now and will put these practices into place.

@DrTomBiernacki Год назад

Thanks for the great response Claudine! If possible, we would appreciate a quick and easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CSudMUZfg68sEAI/review Thanks again for watching!

@victoriamakeup1000 4 года назад

So help full Information thank a lot 👍👍👍👍👍👍👍👍

@sergeikhan2268 Год назад

Thank you so much very helpful . I feel like you care about my foot more than any doctors I have been to . I have very bad Achilles tendenoits .

@DrTomBiernacki Год назад

Glad it helped Sergei! We try to by informative and helpful. I would appreciate a quick review from you; these make a HUGE difference to us! g.page/r/CZWo3fJqJrVpEBM/review Thanks again for nice comment!

@n.m.894 4 года назад

Thanks again for another amazing video. You are my life saver 🤩

@DrTomBiernacki 4 года назад

Thanks for the motivation to keep making more videos!

@adityarao7255 3 года назад

great video and tips. thankyou so much

@DrTomBiernacki 3 года назад

Thanks!

@carinasoria8445 11 месяцев назад

Thank you for the information

@DrTomBiernacki 11 месяцев назад

Thanks for the great response! If possible, we would appreciate a quick and easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CZWo3fJqJrVpEBM/review Thanks again for watching!

@Handlejace 3 года назад

Tom, I have an acute heel bursitis and wasn't having any success with icing. Thanks to you I have a much better understanding of my problem and a clear path to treatment. God Bless. Thank you for this comprehensive, well articulated and entertaining presentation.

@DrTomBiernacki 3 года назад

Hope you continue to feel better soon!

@melissaforbes5080 4 года назад

Thank you.

@DrTomBiernacki 4 года назад

Wow we really appreciate the kind words. great feedback like this is what really keeps us working hard to make better and more meaningful content. Check out our 2020 RU-vid Trailer for more! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-VBR5MksCNrk.html Thank you for being such a great fan and we really appreciate you watching!

@JanetCortes-jb3dn Месяц назад

Thank you dr im gonna try everything i been in so much pain

@DrTomBiernacki Месяц назад

We appreciate you watching! 😊❤🙏 If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CaxJ9b-O6o27EBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.

@nassim8000 4 года назад

Hey Tom, you nailed it AGAIN 🤗 there is no way I can thank you enough. I am doing much better, by following you. One of these days I will come to Michigan and thank you in person. God bless you and your family.

@DrTomBiernacki 4 года назад

Thanks we really appreciate the words, you keep us motivated!

@garyvarjian3420 4 года назад

So the Michigan foot dr was right? My pt had me running and this foot dr makes me question that. There’s too much conflicting advice online like orthotics don’t work but this guy says they do

@n4tures 4 года назад

thank you so much! this helps a lot! :) - love from Bangkok, Thailand

@DrTomBiernacki 4 года назад

Wow thank you so much for you amazing feedback and help growing our channel. Great fans like you are really what keeps us working hard and motivated to make better videos! Check out our 2020 RU-vid Trailer for more! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-VBR5MksCNrk.html Thanks again for watching!

@risingsun49 10 месяцев назад

You lnow what ypur talking about love your recommendations.

@7777bren 8 месяцев назад

THE BEST!!! These Guys are the TOP! I broke ankle and all tendons 2 yrs and go and I still come here for help. My surgeon knew NOTHING about this stuff! They are THE BEST!!! I am SO VERY THANKFUL for THE MICHIGAN FOOT DOCTOR's!

@DrTomBiernacki 8 месяцев назад

So nice of you! You are a great fan, and we appreciate you! If possible, we would appreciate a quick review from you; these make a HUGE difference to us! g.page/r/CSudMUZfg68sEBM/review Thanks again for watching! All the best to you!

@shellyomahony3304 3 года назад

Thank you! Whats the best massage wheel?

@carinasoria8445 11 месяцев назад

I will do it, thank you

@DrTomBiernacki 11 месяцев назад

We appreciate you watching and contributing! Let us know if we can cover any future topics for you. If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CSudMUZfg68sEAI/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.

@harryhenry3053 4 года назад

Thanks for this information! With my tendonitis, I'm at a stage where it doesn't bother me walking around, but if I exercise it will come back the next morning. I've decided to stop exercising and do eccentric heel drops (the ones where you raise on one foot and lower down onto the other) to help the rehab. Is it normal to feel an ache after doing these exercises? Is there something about breaking down the fibres, and them rebuilding to be stronger as a result of this exercise? I've read on multiple sources it to be helpful. It's been 6 weeks since my injury, and I haven't seen any improvement to a point where I can exercise again. Thanks for your help!

@dannyboy3934 4 года назад

Omg thank u do much for all ur advices I’m def gonna take them under consideration bruh I’m actually going thru some major pain rn on one of m y feet perhaps Achilles’ tendon case ..., I will certainly follow ur tips to get well 🙌🏻❤️❤️❤️❤️❤️❤️ greetings from NYC

@DrTomBiernacki 4 года назад

Hope you feel better soon!

@chriswrightnyc 3 года назад

Hey Tom- thx for the tips and all the advice. I am implementing a lot of your changes with compression and menthol. Hopefully this helps. Question - I switched workouts to road biking 15-25 mile rides but it actually causes tendinitis to come back to my Achilles. Do you find that to be common? Too long of rides? Any thoughts there?

@simransandhu27 3 года назад

Hi ..thank u very much ..im sure im gonna get lot of improvement from ur tips ..im a soccer man..playing almost 5 days a week ..while even having a pain..do u think i should give up a couple of days or complete rest for a months?

@kyeseoneplenty2547 4 года назад

Hi, you mentioned an ankle support that ties. What brands would you suggest?

@chilipepper0791 4 года назад

A lot of good information here, I definitely saved it. You talked about shoes and I will have to get a better shoe but what about the orthotics. Is there a brand that you all prefer outside of buying custom made? I use the brand from Samurai orthotics called Ninja. These have worked pretty well but there are still days that I have pain. I will look into the shoe and ankle brace.

@janetm5141 3 месяца назад

My 11 yr old son is a wrestler and about to go to regionals and state and just gor Achilles tendinitis! Wrestling shoes are meant to be completely flexible like you're barefoot. Gonna try some of these tips, ty!

@DrTomBiernacki 3 месяца назад

I hope that my treatments will be helpful. Thank you for supporting us! 😊❤🙏 If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CZWo3fJqJrVpEBM/review Thank you for being such a great fan; we appreciate you watching! All the best to you and your son!

@StephenAtt797 3 года назад

I understand the twisting issue for flat feet, but I have high arches and have dealt with Achilles Tendinitis/Tendinosis for 30+ years. As a toe runner, this has caused me to lose months and months of training. Now I run 3 days a week, average 15 miles a week to keep Achilles "calm".

@MECKE1111 Год назад

Thank you.. But what about eccentric oder flat heel drops?

@chrisclark4640 3 года назад

Great video, you talk with such passion... what do you think about minimalist running ??

@DrTomBiernacki 3 года назад

Thanks! Minimalist shoes can work by changing your cadence, but less support and can initially cause more soreness!

@ThePepsg35 Год назад

your videos are fun and informative and I have more hope for my AT, l am wearing a brace and working out lifting weights only also using total gym and boxing, no running or jump rope are my favorite, but thank you🏋️‍♂️🥊🏋️‍♂️💯💯💯💯

@DrTomBiernacki Год назад

You are a great fan, and we appreciate you! Thank yous o much! If possible, we would appreciate a quick review from you; these make a HUGE difference to us! g.page/r/CZWo3fJqJrVpEBM/review Thanks again for watching!

@preanaraine3953 6 месяцев назад

I have been dealing with Achilles tendinitis for almost 6 months. I will try to follow your tips but currently I wear heels or wedge shoes all day. That helps but does not take away the pain when I walk in flats or barefoot.

@joec4334 4 года назад

I've been dealing with achilles tendonitis for a while now just my two cents as far as sneakers is concern I find that high top sneakers the ones used for basketball are much more supportive then low-cut running sneakers, but of course sneakers are sport-specific and it all depends on how you work out

@LABSlug Год назад

I’ve had surgery years ago and recently injured my Achilles again, do you recommend ultrasound therapy? I have a home machine and I’ve used it a few times and it helps with the pain. I appreciate all your recommendations, very thorough. I’ve ordered the bio freeze based on your recommendation. I really like the final part, I need help managing my expectations because I love to be active and I’ve got young kiddos I’m trying to keep up with.

@deannabrown3933 4 года назад

I have a chronic insertional achilles tendonitis related to a haglunds deformity. I have had this bilaterally for many years; the right was reconstructed about 2 years ago; the left has not been reconstructed. It is seriously limiting due to pain all the time. Will these techniques work for this as well? I ice regularly, my activity is significantly limited; it's quite frustrating. Thoughts? Thank you.

@shanasmidt1237 Год назад

Which ankle braces do you recommend?

@user-id4gt1vs4b 11 месяцев назад

What’s the ankle brace you recommend?

@elkabong5547 4 года назад

Watched this last night. Been dealing with AT for 8 months. Not getting better. Followed your advice this morning about shoes and orthotics. Got out an old pair of New Balance shoes, did your test, put them on with the orthotics. Definitely feel better! Good video!

@DrTomBiernacki 4 года назад

Thanks for being a fan and watching!

@DrTomBiernacki 4 года назад

Glad you got some use from the video, thanks again!

@crispycruiser4654 2 месяца назад

If you've been suffering for 8 months and not getting better, there is no way you felt better in one day by putting on old shoes with orthotics. I don't believe you.

@4toddwerner Год назад

I have been doing all these suggestions with the exception of the ankle brace but it has been 14 months that both my Achilles still hurts. Do I still need to be patient ? I have run out of that lately. Agggh!

@loveamber5865 4 года назад

I went to a physical therapist who had me stretching for 8 minutes every other day. I told them I was getting worse so they added an extra 3 minutes of stretching to my routine. They had me walking back and forth in a pool too. Then they did the scraping tool on the bottom of my feet and they have been hurting ever since and now I can barely walk. Way worse! Thank you for the video. You have brought me hope!

@DrTomBiernacki 4 года назад

We sometimes see people have a really difficult time getting out of the inflammatory period. Think about I like a broken ankle... You can't exercise it until after the bone is healed. That's the same thing for the Achilles tendon if it has damage. Sure increased blood flow does make it feel better, but sometimes it just needs to cool down, then in the future it will be ready for more. Hop you feel better!

@loveamber5865 4 года назад

Michigan Foot Doctors I’ve been putting heat on it, lol. Thank You for the good advice. You are an answered prayer. I’m gonna follow your advice and let you know when I start improving 😀

@DrTomBiernacki 4 года назад

So just to be clear nobody is giving advice online haha, make sure it is evaluated! But people need to get through that inflammatory phase and then working out any tightness is where people have most success. Hope you feel better!

@move_i_got_this5659 2 года назад

I wear boots at work and I noticed that my foot doesn't move as much and so I have less pain. I just got these boots. I think aggravated mine while doing no-impact cardio. In 30 minutes I'll do 120 squats, minutes of standing on one foot and other side stepping moves where my foot isn't straight. I had to stop doing that workout and create one that focuses more on my arms.

@zumbaRdie 10 месяцев назад

Are you saying a Croc is not a good shoe to wear but if you put an orthotic into a Croc it makes it OK? So, I torn my left Achilles April 2023 and I am on rehab after a month. I am on my 13 weeks since the injury and I developed Achilles Tendonitis on the heel of my right foot just now. When the Aircast was removed my doctor told me to start walking without the cane, so I did and bought myself a Croc sandals for convenience of putting a shoes on. Could my new developed AT caused by the Croc?

@miguelharbers1023 4 года назад

Great video, the first that gives a full perspective. I am one of those people that massaged every day 20 minutes. I'm a Olympic weightlifter and dealing with light agilius tendon pain. With massage and stretchin I can keep training 4 times a week minimum. Would you recommend Olympic weight lifters to keep lifting or stop. I realise that my ankles are Al little twisted when squating for example, but always under tension. It doesn't seem to make it worse, but I'm now to weeks in and it doesn't get better either. What is normal time frame for this to get better, and do you recommend that I keep training. (Olympic weightlifting very specific) One's again great video ,great content!

@DrTomBiernacki 4 года назад

Wow thanks for the great comment. We find on average if a healthy person does all the right stuff, about 50% improvement per month. So roughly 50, 75 then about 100% by month three if it is chronic tendinitis. Not specific to you, but there are lots of great studies that with great technique there should not be that much strain on your ligaments and tendons from lifting if someone has good support and no starting injury! Good luck and feel better, get some help if not improving!

@teddytusen 4 года назад

This makes sense. I limped for well over a year because of gout. This made my foot not «roll over» proparly. The gout went away, and when I started hiking every day 8 weeks ago I was fine, but 6 weeks in my achilles started hurting bad. Now I can’t roll over again. At all.

@DrTomBiernacki 4 года назад

These are always tough problems, hopefully some of the video can help but get evaluated if worried!

@OptimizeYourHealthPhD 3 года назад

Just a quick question regarding surgical error with calcaneal osteotomy (heel slide for high arch). If the surgeon misaligns the osteotomy and it is too elevated (and not flush with the original bone on the plantar surface), what complications could this cause? I am worried about a few things; 1) the ragged ridge of uneven bone when I plant my heel, 2) The uneven ridge at top of the osteotomy, 3) the Achilles insertion point may be irritated causing a problem I never had. I still do not for the life of me understand how this surgeon could do this... BUT HERE WE ARE... =((

@angie.salama 3 года назад

Dr you look like David Krumholtz from 10 things I hate about you movie !! Thanks for the information

@DrTomBiernacki 3 года назад

haha

@yeatschmiegel 3 месяца назад

What kind of ankle brace and orthotic?

@lewisbevan4304 4 года назад

Thanks this really help me, because I have got it

@DrTomBiernacki 4 года назад

Absolutely, we hope you feel better! Achilles tendon pain is always a tough problem.

@colinreidcr 4 года назад

I think I have rolled my ankle I didnt do it by sports I just tripped over a mat in the house but was able to stop myself from falling forward. I didnt hear anything pop etc and Its not sore when I do exercises or when I touch it and I dont see any bruising or swelling either. Its just an only dull ache pain at the ankle when I put pressure on it but enough that I cant walk on it. This happened a week go from today. I'm hoping its just a slight sprain?..

@annekeder5513 3 года назад

Hi, Doc. Just found this video. I have a bone spur too in Achilles heel area. Would your tips apply to my situation?

@DrTomBiernacki 3 года назад

We would love to help you with your foot and ankle problem, but a complex problem like this really does require in depth evaluation and imaging to make a proper diagnosis. We wish we could do more for you! We would be doing you a disservice with general advice for such an important issue. Your podiatrist or primary care doctor can likely help much more than we can in this instance. Thank you for watching and being a fan! We are working every day to help people with better education and information. If in the Michigan area consider coming to see us! www.michiganfootdoctors.com/

@1967carty 4 года назад

Thank you for this video. I’m a fitness instructor and I teach a lot of Zumba classes. Even tho I’m having a break during COVID-19 time. It’s still killing me. I have had this injury for a while. Going to get back on the strapping and ankle brace.

@kbn1983 8 месяцев назад

I had Achilles tendinitis bone spur surgery on my right foot (6-1-22) been over a yr and it is still hurting what should I do?

@sunflowers730 11 месяцев назад

Thoughts on barefoot or minimalist shoes?

@sammywoods8724 10 месяцев назад

I’m only 33 n I love to play basketball. I really don’t wanna give it up. But I need to work 😢. Hoping these tips help.

@gobrazy9260 2 года назад

I’ve had this problem for 1 week and 1 day 😤

@chrisbera7952 7 месяцев назад

All those shoes are complicit in damaging feet over years, by scrunching the toes and lifting them up which causes shortening int he tissues and causes major foot problems. I'm off those and onto barefoot shoes with toe spacers. Twisting of the feet with Achilles pain are caused by flexibility and muscle imbalances which can be fixed without orthotics.

@HomepagePapi 6 дней назад

I’ve had an Achilles tendon injury and have been on crutches for 9 months . Is this normal? I can walk around the house for short distances, but cant leave home without crutches.

@rjwng5836 4 года назад

Hello doctor you said to do the ice massage for 20 minutes. It is 20 minutes for every hour? And for how long or weeks should be used ice. I read some recommend to use heat after the third day. Can you please clarify that. Thanks for your great advise.

@DrTomBiernacki 4 года назад

The studies are not the clearest, but in general it can help with pain relief and control some of the inflammation. I would not rely on icing as the main treatment option. In general when it flares up initially ice helps with pain and inflammation.

@rebekah.murray 4 года назад

What would you say is the best thing to do for the Achilles if pain is not from running, but from tumbling when you’re barefoot for gymnastics, or with low supportive shoes for cheer? Just taping/wearing brace?

@DrTomBiernacki 4 года назад

@mimilili99 4 года назад

Bless you. These are by far the best and most sensible advices I heard. I just tried some padding support for the arch and I feel it does something. Gonna try the insoles and icing before bed. I think icing should be better at the end of the day and not before walking. Thank you so much for sharing this video and advices.

@DrTomBiernacki 4 года назад

Thank you so much for the kind words, we really really appreciate you for watching and hope you feel better soon!

@andrewworrall4302 2 года назад

No strength work as part of rehab? heel raises etc?

@kushsakhu 4 года назад

🤣🤣🤣 I have no idea if what you said will help my ankle, but your joke about ther nerd got me laughing out loud 🤣🤣🤣. Brilliant. Thanks👏🏿👏🏿👏🏿🤣👍🏾

@DrTomBiernacki 4 года назад

Haha thanks! Some people don't appreciate the humor!

@DrTomBiernacki 4 года назад

Thanks for watching!

@jeffjewett481 5 месяцев назад

Ice massage, pressure off Achilles tendon orthotics, ankle brace! Thanks

@DrTomBiernacki 5 месяцев назад

Absolutely, I hope you have amazing relief. Let me know if it's not getting better!

@DrTomBiernacki 5 месяцев назад

Have an. Amazing Christmas ⛄🎁 and new year 😊🙏

@JZ2674 4 года назад

First of all, thanks Dr. Biernacki, for sharing your knowledge and offering this helpful video. I hurt my achilles while playing soccer. Someone ran behind me and step on my back heel, almost taking my shoe off! It didn't feel too bad so I continued playing. Days later, whenever I attempt to run, I start feeling pain in the left achilles and have a bump on the achilles just above the ankle. Worst is pushing a lawnmower uphill. It has been 3 months and it still bothers me. I will start putting your advice into practice. my question is I usually ran in a a low drop heel running sneaker, about 4mm offset, and try to avoid any heels. Should I be wearing a higher drop running shoe, with a raised heel, while I try to recover?

@DrTomBiernacki 4 года назад

Most people we see do better with a taller heel such as 8-12mm. Especially when recovering from a tight Achilles. Personally I see a lot of success with shoes in the 8-12 range, a soft OTC insole as well as a compression or laceup support brace. Cross training like biking, swimming or resistance training can also be useful for some people.

@mariloultancheta8431 3 года назад

Doc, kindly let me know again what kind of SHOES that is best for my Achilles tendonitis.

@johngiovanni6045 Год назад

@@DrTomBiernacki at foot doc recommended Hoka 6 for my now 4 years AT. But the heel drop on those are pretty extreme.

@AndresCalv 3 года назад

I’ve been out since November 2020 it’s not April 25 will I be healed 100% soon or not fully I play basketball and feet are always not straight am I done forever I’m 14

@irisponcedeleon2239 4 года назад

I suffered a traumatic achillies/calf rupture injury and now I have a diagnosed blood clot in my calf muscle; I was told NOT to massage my leg :-( for fear of dislodging the clot. My DR. has me on Eloquis (blood-thinner). So, when can I start to massage my lower (entire) leg again? I apply Bengay every night.....and that does feel so good/besides my scalding hot daily showers.

@DrTomBiernacki 4 года назад

@irisponcedeleon2239 4 года назад

@@DrTomBiernacki I understand & thank you

@Phantom.1 Год назад

Well, hard heel counters in shoes can cause bursitis and bone spurs.

@nenalopez3334 5 месяцев назад

My Dr recommended heel lifts but what kind and how long do I use them. Also long do you wear the ankle brace???

@DrTomBiernacki 5 месяцев назад

I personally Like a good supportive shoe, and an insole. if that doesn't worry, you can add an ankle brace! Thank you, and have a merry Christmas and an amazing New Year! 🙏😊

@DrTomBiernacki 5 месяцев назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-69COXNUmDuU.html this insole video may help!

@gulnaresmat8172 4 года назад

Thank you for this great video. I wear a lot of birkenstocks are they good for AT. I have AT in my left foot for over a year now and it seem that because I was compensating with pressure on my right foot I now have quite severe pain in my navicular bone in the right foot. Can taping help with navicular pain as that is actually hurting me more than my Achilles currently. Thank you from Egypt. And happy new year

@DrTomBiernacki 4 года назад

We like Birkenstocks, but realistically they are nowhere near as good as an good shoe like Brooks combined with an insert like powerstep in terms of supporting the biomechanics of a foot. The difference is pretty big for most people. Thanks for the great compliment 😊

@sharonmitchel1377 4 года назад

Michigan Foot Doctors would the Birkenstocks be ok as a house shoe? I’m not excited about putting on my sneakers when I wake up. I really do hate having my feet confined! P.s. this really is a helpful video. I’m going to watch it again. I’ve looked at biofreeze differently and am massaging by hand. I need to order a roller. My physical therapist uses one too. Great tool!

@007lucius 4 года назад

Hi, great video btw. What about kinesio taping? Does it help? Also what are your thoughts about eccentric contractions? Thanks!

@DrTomBiernacki 4 года назад

Thanks for being such as great fan! we really really appreciate you watching and giving us such great feedback. Check out our 2020 RU-vid Trailer for more! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-VBR5MksCNrk.html We are working hard every day to make better and more meaningful content! This is what keeps us going for sure.

@DrTomBiernacki 4 года назад

Kinesio tape is great, its just a lot of work to keep putting it on. Eccentric training is also great, but it is one small piece of he puzzle. We find fastest results with good shoe gear and with the least amount of effort!

@jongjakova6173 4 года назад

I play basketball ball and started to experience ankle pain and acl pain now when i run or walk it sometimes hurts idk if i have tendinitis

@DrTomBiernacki 4 года назад

We really appreciate that you came to us for help, and believe us we would really love to help, but unfortunately there are rules preventing an answer. For a problem this complex and with so many variables, you really would benefit most from seeing a podiatrist in person. A problem of this nature really does require a proper history and physical. By getting non-specific advice online, it really can make your problem worse. Thank you so much for being a fan and we hope to make better and more educational videos in the future!

@rhondal8887 9 дней назад

What about an elliptical?

@PWR1963 4 года назад

I have had bursitis in my heel now twice in the last 3 months very painful and no one seems to be able help do you have any advice???

@DrTomBiernacki 4 года назад

@zakiakondo2849 2 месяца назад

I just injured last month 😢

@IsabellaJosephina 9 месяцев назад

Why do you ice the calf muscle when it’s the Achilles tendon that is injured?

@emmapowell1582 2 года назад

Which is the best orthotic on the list for really high arches? Struggling with a lot of insertion achilles pain low in the heel

@DrTomBiernacki 2 года назад

www.michiganfootdoctors.com/podiatrist-recommended-orthotics/ These are some of our favorites!

@emmapowell1582 2 года назад

@@DrTomBiernacki which would be best for a really high arch? On my foot scan, the middle of my foot doesn't show up at all, it's all ball/toes and heel with a complete blank in the middle. Nothing seems to give enough arch and heel support (Barbie feet)

@risingsun49 10 месяцев назад

I also heard vitamin C heals tendons. Thanx Doctor

@DrTomBiernacki 10 месяцев назад

@PomchiPie 4 года назад

Would kt tape work instead of a lace up ankle brace?

@DrTomBiernacki 4 года назад

We love KT tape and it works very well, but tape is more of a hassle to put on everytime and loses grip gradually

@PomchiPie 4 года назад

@@DrTomBiernacki thank you so much for the feedback! I've been struggling with this Achilles tendonitis for nearly 2 years from overuse injuries and walking on an inclined campus. It's been crippling at times and I'm struggling to keep it gone, since it feels better after rest, but as soon as I return to regular activity it flares right back up!

@shravanshetty5754 2 года назад

just a small confusion mate, should i stop wearing crocs?, please advise, i dint get that part.

@DrTomBiernacki 2 года назад

Personally I like Crocs more than barefoot, but if I was having a chronic Achilles pain then I would wear good shoes and orthotics as much as I could rather than slip on shoes or sandals of any type

@JZ2674 4 года назад

Thanks for your advice. My chiropractor suggested the lower drop shoes because they reduce shortening of the achilles tendon and promote a more natural gait/posture. Are you suggesting temporarily wearing the higher heel sneakers until recovered and then gradually going back to a lower drop heel?

@DrTomBiernacki 4 года назад

Not specific to your situation but general the idea behind a lower drop heel and more minimalist shoe design is to have your muscles work harder and gradually become stronger. If the muscle is too sore it can make sense to put less pressure on it for a while.

@Theoryofablackgirl 3 года назад

I wish I was in Michigan and you were my podiatrist. I have horrible, horrible fifth toe pain on both feet and I’ve spent thousands of dollars in doctors, etc for help and nothing. Your video on fifth toe pain has given me more insight on what’s going on but I wish my actual doctor was doing this for me. It’s so painful to the point I’ve thought of suicide. I came into my doctor’s office crying and in pain and they just told me to lose weight. Of course I need to lose weight but pain this bad isn’t normal and I suspect it’s bad nerve pain. My fifth toes on both feet are also rotated because of poor footwear I wore last year and it’s made finding a shoe that fits even harder. I just keep getting told that I don’t need surgery and my toes aren’t in that bad of shape. But if someone is coming to you in so much pain they’re crying then something isn’t right.

@DrTomBiernacki 3 года назад

Ouch, that is tough for sure! We really hope you feel better. Just make sure to see a podiatrist in the future if your problem continues. We really, really appreciate you as a fan and than you for watching. If in the Michigan area consider coming to see us! www.michiganfootdoctors.com/

@sanjeewajayaweera3459 4 года назад

An excellent video. Some of the most sensible suggestions that I have come across. I am 20 months post-surgery for insertional Achilles tendonitis. Bone spur removed and tendon removed 80% at the point of insertion and refixed. However, the pain behind the heel is back with a vengeance!. The MRI shows significant inflammation at the insertion point. A 2mm tear of the tendon reported by the Radiologist. Gave up walking for exercise about 4 months ago due to significant heel pain. Now rides an exercise bike for about 25 minutes although any extra effort results in pain the following day. I find icing the only remedy to ease the pain and I also apply a gel and use a roller stick. I live in Sri Lanka. I am waiting for my Australian surgeon who operated me to visit Sri Lanka for the next consultation which should be within the next few days. Any suggestions will be much appreciated.

@DrTomBiernacki 4 года назад

We would love to be able to give you a more specific answer, but unfortunately we cannot do so. These are very complex medical problems that do require specific evaluation in both physical and imaging modalities. Please see a podiatrist near you for further evaluation. We would be doing you a disservice with general advice for such an important issue. Your podiatrist or primary care doctor can likely help much more than we can in this instance. We really do appreciate you as a fan and we hope to bring you more detailed videos that help more in the future!

@sanjeewajayaweera3459 4 года назад

@@DrTomBiernacki Thank you for responding. Much appreciated. Keep up the great work. Might visit you guys when I next visit the USA.

@jimbrow83 4 года назад

I've been battling inserional Achilles pain in both feet for. Year I stopped running I do stand for a living I've done pt pills etc nothing seems to work i wear boots a heel lift and a orthotic and that does knock the pain down some but pain still there when I touch it I have had mri and tendons aren't inflammed but shows tears

@DrTomBiernacki 4 года назад

Ouch those are tough problems to heal, and most people don't realize how tough and long even a partial tear is .

@DrTomBiernacki 4 года назад

To put into perspective, Kevin Durant tore his last year, has some of the world's best treatment, he is missing all of this year, some of last year and might be ready next year.

@DrTomBiernacki 4 года назад

Same with John wall, he will have missed 2 seasons now due to heel and Achilles tendon issues!

@jimbrow83 4 года назад

Michigan Foot Doctors so nothing I can do

@DrTomBiernacki 4 года назад

There is a lot that can be done as mentioned in the video and as much as we would love to, can't give specific tailored advice online.

@gitasum 4 года назад

what are the brands for shoes to buy?

@DrTomBiernacki 4 года назад

Great brands are Brooks, new balance, Asics and Saucony. There are more but these are some favorites!

@patrickburns7811 3 года назад

My tendon gets so painful for days at a time. Right at the top of the heel where i assume the tendon is attached. Theres no way i can stay off it for very long because family members rely on me. Going through it right now actually. I took ibuprofen already today, but i guess i need to buy some of that biofreeze stuff.

@DrTomBiernacki 3 года назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Y1sMEi7LNuA.html

@DrTomBiernacki 3 года назад

This updated version may help!

@bradimning7916 4 года назад

Doc i got kicked right at the back heel and i couldnt be recovered for about 3 months....i m requesting you to suggest me something😓😓😓😓

@DrTomBiernacki 4 года назад

@bradimning7916 4 года назад

@@DrTomBiernacki taken MRI scan and found out that there is some bony constusion of talus between the joints. Amd still doctor put some medicine to check the situation....any suggestion?

@leoniekruger7412 4 года назад

How can I get rid of a bump on my heal ( haglund's heal)?It's probably caused by overpronation of the foot. It hurts and my shoe won't fit any longer if this is going to get worse.

@DrTomBiernacki 4 года назад

So not specific to you (don't get advice from a random guy online!), But personally we have had a lot of success with orthotics and shoe changes. The vast majority of the pain is insertional tendinitis and the bone rubbing against the shoe. If it is a large spur unfortunately that will not go away without surgery, but well over 90% of the time with a slight lift and limiting the heel twisting(pronation) within a month or two, the pain can go away completely for most people!

@DrTomBiernacki 4 года назад

we find great results with good shoes and Orthotics, surgery is always the backup!

@joannericketson6891 2 дня назад

What about wearing diabetic shoes?

@sharonmitchel1377 4 года назад

I recently was diagnosed with osteoporosis and was told to walk and do other weight bearing exercise. I was only walking a mile daily wearing Merrell minimalist trail glove shoes(I loved them and my xero sandals). Now I have Achilles tendinitis in both feet. My physical therapist has me doing calf stretches😢. Yesterday I bought New Balance vongo v4 shoes (oh, my how I hate them!). Do I really need orthotics too? I also ordered a massage roller and another bottle of biofreeze. Sounds like I need to drop the 20 minute walk and lift weights during that time?

@DrTomBiernacki 4 года назад

Ya the problem with the vongo v4 is the lack of tongue, such a bad change to a good shoe. These lack of tongue shoes prevent the ability to use an insert if the shoe is tight already.

@Ashley-hp2vn 2 года назад

I've also osteopenie, enjoyed walking at least 3-4 times a week, but now on one foot I've pain, so that I stopped walking. Could you solve yr problem, with streching, warm or cold ....?

@sharonmitchel1377 2 года назад

@@DrTomBiernacki i found a better shoe for me, New Balance fresh foam 860. The Vongo v4 shoe was also 1/2 size too big to accommodate my now wide forefoot.

@sharonmitchel1377 2 года назад

@@Ashley-hp2vn I’ve done stretching, physical therapy, ice, heat, salon pas gel, voltaren gel. And at one point thought maybe I was stretching too much. I can walk 2 miles, but my heel isn’t happy! I don’t think there is a solution.

@sharonmitchel1377 2 года назад

@@Ashley-hp2vn better but not resolved.

@trainwellracewell 3 года назад

“The thing about those Nike and Adidas shoes is they bend too much...” Said while holding and bending a Mizuno shoe 😂

@DrTomBiernacki 3 года назад

Exactly, think of how much more bending there could have been!

@DrTomBiernacki 3 года назад

😅

@1001001a 3 года назад

General practitioner (doctors) told me ice is not a good idea. As it may slow down the blood circulation.

@DrTomBiernacki 3 года назад

Ice can be dangerous if you have peripheral arterial disease or peripheral neuropathy for sure and forget about it. That's why you should check with your doctor before doing anything!

@blakekennedy2263 4 года назад

Love the vid but what you said about the Nike air sacs is completely false they r used to take pressure off you legs

@DrTomBiernacki 4 года назад

They are always the feature the bursts first! There are a ton of great Nike shoes now but they generally make shoes for show and not function in my opinion, they know where to make the money!

@cinsationalcinema1776 4 года назад

What about using a heating pad on your foot?

@DrTomBiernacki 4 года назад

Heating and icing can definitely help with inflammation control, but the problem is they don't actually prevent or stop the pain from developing. There are always two phases to treating and injury: painful/inflammation control and preventing the biomechanics that cause the damage in the first place.

@DrTomBiernacki 4 года назад

We find best results correcting the biomechanics, this stops the pain from ever developing into the future

@DrTomBiernacki 4 года назад

Unfortunately this is the tough stuff like weight loss increase flexibility, changing training/activity, good shoes, Orthotics and bracing.

@usainleolang8547 4 года назад

The pain is making me loose weight and weak

@DrTomBiernacki 4 года назад

This van be a tough injury for sure. We find with great supportive shoes, good orthotics and an ankle brace people get amazing results. We hope you feel better soon!

@cliveparkinson9820 4 года назад

Seems like an advert for products. Also doesn't address the underlying issues as to why you have Achilles tendonitis. Orthotics ultimately mask the problem. Feet are meant to be used and not shut off by shoes and orthotics that prevent movement.

@DrTomBiernacki 4 года назад

What products specifically shoes and orthotics in general?

@DrTomBiernacki 4 года назад

Are you saying shoes and orthotics won't help people with foot or Achilles problems and saying that they do is an advertisement?

@DrTomBiernacki 4 года назад

Because I can tell you they easily improve almost 90%+ of these problems almost immediately and this is backed by almost every single piece of scientific data

@DrTomBiernacki 4 года назад

I see these comments a lot on RU-vid but you are probably a young healthy person and that's great for sure. But this advice works for people suffering from chronic and debilitating Achilles tendon it's pain and the goal is to Doo it as cheaply and easily as possible for fast results. This stuff works

@cliveparkinson9820 4 года назад

Not saying that these things don't work. Just that being a slave to orthotics forever isn't ideal. Achilles issues in my experience are down to posture/alignment issues and imbalances which could be corrected with exercises b4 going down that route. Biofreeze was an example of the product but may be being harsh to be fair.