I used my massage gun tool and put it put it on the highest setting. I then pounded my calves with it and amazingly the pain went away and I could walk with no pain. Thank you so much for the tips. I’m going to work on the stretches as well for good maintenance. You’re the best!
My daughter is a dancer (ballet) and this flares up about once a year, so glad I ran across your video to share with her. Not sure what caused it initially.
Just found this video. Began running consistently about three weeks ago and my right Achilles is a little sore. Will start these exercises immediately. Thank you Dr.
You’re welcome! Make sure you are very gradually adding mileage. Also, are you running on the road? Because the road is angled, one leg tends to get stressed more than the other.
Very informative, especially the information regarding the calf. I first thought that my problem was due to working from home and less activity and also standing almost constantly when I worked. I did notice however, after seeking physio and massage and doing the regular exercises that it seemed to also be due to crossing my leg and the pressure that put on my calf. I found that with the exercises and massaging around my knee I had good results as long as I am consistent. I am going to follow this video and see what happens. Thank you
Hi, thank you very much. I appreciate a lot your kind and enthusiastic explanation. I'm an ex track and field sprinter (at 61 ☺️) and forgot few basics in re starting to run but not for sprint but sprint in fastball, so I build up a knot in my calves and have this tiny problem. I search on RU-vid and found your pleasant video with the most important, excellent info, some I know but better, the new one I learned. Again thank you very much doing this. (From Quebec, Canada) best regards
Thank you Dr. Ennis😊. I will definitely be implementing this routine into my daily habits. I am especially interested in the massage part of it. I have never heard tell of that tool you were using👍👍. And now I am going to take the bumpiness as a guide. Definitely going to try it😃! Have a beautiful day! Angela 🙂
That tool is actually my invention:) I created it when I was diagnosed with Lyme and still wanted to work on muscle tightness/fascia without pain. Here is the link if you are interested:) www.drkristieennis.com/derma-edge
Hello and thank you for making a video for healing the Achilles! I’m wondering -are you pushing the lymph down towards the feet or up the leg? Thanks! 🌞
You’re welcome! You want to go in the direction of restriction (tightness) which is often up. To prep the lymph system, I often have people do light work at the groin since that is the biggest collection lower.
Hello, interesting video, but there is something I don't quite understand. You say to massage the tendon itself to increase bloodflow in there, but then say to ice it if it gets to painful. As far as I know ice restricts bloodflow which would make our previous intervention useless. Not trying to hate, just something that sounds odd to me. Would appreciate a response 🙏
What causes the crunchyness?. I been waking up lately when I step I got pain in that acheles heal area . I massaged it the other day and the amount of crunchy bits was full on.. what is that?
It is the Derma Edge. It’s a device I created and patented when I had Lyme disease and I needed a way to work on my muscles gently. They are available here: www.drkristieennis.com/derma-edge
Hi doc...it's really amazing ...I liked all your videos ...by the way , where can I get derma edge ...is there anything alternative for this ..so that I can make it and use ...
Hi Dr. Enis, great video! Quick question, how many strokes downward for the soft tissue massage (back of leg and tendon) or for how long? Also, I dont have that tool you used what else can I use on the calf muscles (roller- blocking it from rolling, or my hands?)
I sprain my ankle so badly on the 10/09/19 it's getting a little bit better but i don't feel comfortable walking on it as i feel some pain both beside the tibia and fibula and when i push my foot upwards i feel pain in right in front of where it bends what should i do to ease that pain plz help me.
It all depends on where the heel pain is. If pain is on the bottom of the heel on the inside, this is more likely plantar fasciitis. If it’s on the back of the heel, that’s more likely to be achilles.
I started getting pain on my achilles tendon from running. I land on my forefoot not on my heels when I run so my achilles and calves has constant tension on each stride. I wonder if there's a buildup of muscle scar tissue in the area that I need to break up?
D Voss it’s possible zero drop shoes aren’t the right shoe for your foot. Definitely go to a running store where they watch you run. Also, I find people need to ease into transitioning shoe types.
That is my invention:) I created it when I was going through the worst of Lyme to be able to continue to work on the muscles and fascia on my own without pain:) Https://www.drkristieennis.com/derma-edge
When I point my foot down that part of my foot hurts, especially if it’s forced down it’s excruciating. And it hurts when I put my foot flat on the floor and try to bring my shin down parallel towards the floor. Other than that no pain whatsoever. Is that still achilles tendinitis?
When I rub my upper calf and then stop I can feel a warming in my Achilles. About once a day I might feel a little pain for a second when walking up hills.
Norma Bussey I have has people use the flat edge of a butter knife:) If you do want a Derma edge, they are on my website: www.drkristieennis.com/derma-edge
its not so much pain for me, when i am on my tip toes its more creaky and bubbling inside? more of an uncomfortable feeling than pain. Is this the same / better / worse?
kristie ennis not at the time of course, it was a 6k walk and I done it for 2/3 days then this bubbling creaking started when I walked up the stairs, every time I point my toes and lift up my foot I can feel it straining, I try massaging it but not sure if this is efficient
Emily .doole massage and fascia release are definitely the way to start. Adding stretching and mobilization of the ankle is also helpful as long as they don’t cause pain.
My right heel where the tendon connects to heel hurts really bad. It feels like I have a knife cutting my tendon everytime I take a step.streching feels like I'm going to RIP it right in half. What should I do?
@@drkristieennis good morning I had it checked out he said I don’t need surgery but stay off it often but I’m icing it an elevating it so the swelling goes down
Karen Walters dry needling is a technique using acupuncture needles to make changes in the tissues. Chiropractors and physical therapists perform this technique. The Derma Edge is a tool I created to release right fascia (what typically forms scar tissue) and muscle. You can order one at: www.drkristieennis.com/derma-edge
I only take advise from the seasoned by experience, plenty of stupid kids on here running with the same ol trans scripted they just heard from another stupid kid on youtube, this gal on point wise
Hi Dr Kristie! Thanks for this video! I landed in the U.S. two weeks ago and I do cross country and track at college. I felt a little bit of pain in my left Achilles yesterday while running a long run on the road. I also bought a new shoes recently, Hoka. Could you please help me more and give me more advices on how to heal my Achilles and get back to running again? Thanks. Milos
This happened to me at work. Worker’s compensation. How much should I walk or not. My doctor said stay off it and just do the workouts. Basically just lay around. I do a lot of these workouts throughout the day for sure. Thanks!
this worked so well! my foot pain is literally so minimal compared to what it was! i work 5-8 hour shifts and my left foot is always in incredible pain/throbbing. after doing these the pain is almost gone!
What does it mean when I feel a small "notch" in my achilles tendon, when massaging it? It "nudges" over and there's pain, when rubbing over it. Tingling kind of pain, like the whole tendon gets zapped when rubbing firmly over the notch, as it nudges aside. Will it heal/disappear over time? Scar tissue?
Shredd it sounds like it would be a good idea to get that checked out by your doctor. It may just be part of the tendinitis but it’s hard to tell without examining it. Keep me posted:)
I have flat foot and live with this near constantly. I hobble when walking often times but it sometimes get slightly better after walking for a few minutes. The next day after exercise or walking I am again sidelined for a couple days. I got an expensive orthotic insert made but it hurts the sole of my foot like hell if I walk more than 10 minutes in it. Forget about exercising. Im so tired of this. Its causing me to become fat.
Hi Sharon. I have orthotics in my shoes and they are amazing! I also bought a pair of Asics Dynamic Duomax. They are made with extra heel support and a sturdier tread. The two put together...AMAZING! My orthopedic recommended that brand 😉. When my foot doctor made the cast for me I was sitting down and he pushed my foot in different spots into the form to make the cast. This allowed him to make a cast that didn't have my body weight involved. Just the natural curve of my arch. Maybe your Dr. overcompensated for your arch??? My guy also gave me some foam wedges to put under the heal of my orthodic if needed. I know that this is going to sound ridiculous. But, did you take out the original insert from your shoe before putting your orthotic in? If you didn't. Do it🙂. Orthotics are meant to be used alone. I hope that you feel better🌞. Have a great day! Angela 🙂
Glutes are very important! I will say, if the glutes aren’t firing, the squat tends to be quad and hamstring dominant. Sometimes some isolated glute exercises are needed.
Thanks for this Dr. Kristie! With all of the steep and long climbs in trail running, the achilles suffers! I come for the PT expertise, but stay for the adorable slips of the tongue. Its your trademark! :)
i learned from experience that the calf muscles can be tight from calf injury and it needs to heal before stretching it out, if you stretch out a injured calf muscle it takes longer to heal. alternate the stretching of the calf in order to alleviate the Achilles. in the mean time moderately stretch the Achilles while waiting for calf repair
Thanks for your input! Certainly if this is an accurate calf strain, wait on stretching. Gentle soft tissue work would still be indicated. Often times, Achilles issues stem from tightness in the calf and not necessarily calf strain itself.
Great vid! Honestly was getting pretty frustrated trying to find a video that was concise w/o a bunch of fluff. Big problem on youtube in general. This video was perfect and exactly what I needed. Big thumbs up :)
Very informative. I’ve been running for years and had my fair share of injuries. However for the first time ever I’m having an issue with the archilles in my right leg. Thanks for the upload. Create a great day 😎
Thanks my lady....my problem m wearing flat tekkiess but it's funny I gym and doing squats I think that's why I've got this pain from now on will exercise to fix my Achilles Tendonitis
Very good, I feel that mine started when I twisted my ankle walking. I now have a swollen, painful tendon. I need a hot water bottle to help the pain, but will try your exercises Thanks Toni
I know of only one YT influencer who asked the question of WHY is the calf muscle so tight to cause this issue? Most others just jump in and address the symptom. And if that doesn't resolve the issue, ah well just more calf stretching.
thanks Doctor Ennis. I got achilles tendonitis from playing compeititive tennis. should i stop playing until completely heal? or i can guadually return if the pain is gone? thanks!
My Achilles is hurt right now because of running. I ran about 90 miles last month total. Now I’m paying for it. I just started running this year so it’s going to take a while for my body to adjust to the new lifestyle. I walk about 12 miles a day on a main route, however. I feel like that’s pretty good therapy for my achilles because it doesn’t hurt, unless I over dorsiflex. Will do these when I get home from my mail route for sure. The one exercise where I come down onto my foot slowly for 5 seconds hurts a lot right now.
Have you seen this pain on both feet at the same time? I started running I would dare say about 9 months ago and I woke up with this agonizing pain (1000 times worse in the morning) and it never really went away. I am overweight. I have tried just about everything to heal my heels, without luck.
Thank you so much! first video i found that answered all my questions. i've had achilles pain for about a month now so i stopped running and started biking. how long does achilles pain usually last if i haven't had it very long?
Hello Christy, I’ve been in PT for 3 months, and my injury is gets better, than worse again. It’s so frustrating. Your advice is good and practical. Can you tell me what Derma edge you use ? My PT has never mentioned this ☹️
DO THIS TECHNIQUE! 2 years of pain and this is the ONLY THING THAT HAS WORKED. The derma edge and massaging the tendon🙏🙏 this also got rid of my Tennis elbow in like 2 weeks, same method. Seriously a miracle 👏 🙌
@@drkristieennis omg Ty for the reply. You are like a celebrity to me🥰. It's so crazy because when I had tennis elbow not even my doctor could help me. I did the dema edge you showed us and it litterly for rid of it almost immediately. So when I hurt my achilles I was thinking I wonder if this same technique can be used and sure enough I came back to your page and you had a video for the achilles 🙏🙏🙏
I am a cricketer and now its been couple of months my Achilles tendon is giving unbearable pain.. Looking forward to get fit by following these exercises. Hope it works.!
If you're a runner like me, don't be like me and run on your toes or too much on the forefoot. This causes achilles problems. Take shorter steps and land midfoot
It would be a good idea to have your gait checked out and make sure you are wearing the correct shoes for your foot type. Also, make sure to stretch when you are done:)
My doc said I have severe tendonitis in the Achilles and to repose for six weeks or O would need surgery. He also told me to use crutches in the house Do you think it is too early to do these exercises? I am soaking the area in hot water with salt twice a day. And he said to get an orthopedic open toe shoe also open in the back where the tendon is, to stabilize the ankle while the tendon heals. This is all a bit scary as I have ten rescue dogs, live alone and am 72. :-/
hi Dr Kristie, thanks for your video. I never had this before but one day I couldn't put pressure on my left foot/heel. According to Dr Google I think its Retrocalcaneal Heel Brusitis. Today is the first day off the crutches, from last 3 days. Just wondering when would be good to start these exercises? Dr Google also told me that it could be brought on by gout. I have had gout a few times but never in the heel area. Gout is supposed to be from eating too much meat and dairy products, drinking too much, basically gluttony according to Dr Google however Im a vegan for past 20 years, vegetarian for at least 30. Don't drink or smoke and nobody in my family has it either. I have had my blood work done and everything is spot on as far as that goes. What's up with that and how can I avoid this?
Hi there, I had Achilles tendon rupture surgery 14 weeks ago. My tendon is not in a good shape right now. I can not dorsiflex hence causing me lot of issue in walking. I form roll a lot during the day which I found very helpful as it gives me the ability to move bit more, I also stretch like you described but doesn’t do much for me as I get the pain range fairly quickly. What should I do? Will my dorsiflex come back? My gait is killing me right now
Hear is a great idea! It works well with these techniques:) the Derma Edge can be heated by running it under warm water and then you can do your soft tissue work with heat.
