How much time do you spend in each phase and what cues do you use to determine when you’re ready to move on to the next phase? Also if it hurts to just walk, how do you get by day to day and then still do these exercises? Luckily I work in sales but walking to customers and traveling on planes and buses is not the best situation for my left foot mid Achilles pain. Ugh!! Plus standing all day at trade shows is brutal. Any suggestions?
I've been doing the ankle and foot program and my calves and achilles are definitely feeling it - I might introduce the first one to help my Achille! Thanks!
Sir, I have been suffering from back heel pain for the last 6yrs and going through a lot of problems.Thank you for the video.I have subscribed and liked your video.Thank you for the video.👍💓
Wow, this is an amazing video for the Achilles heel pain. Dr. Arash is "the Achilles heel King", many thanks for your very well-explained video. I will use your super tips to recover my heel pain. I am glad to have found this and one of the best on this topic. I will definitely check out your other contributions on RU-vid. Many thanks.
I didn’t realize I had to do isometrics for both the soleus and gastroc. But once I tried the isometric straight leg hold my Achilles felt like it was at 90% strength straight from the get-go. Thx.
Thank you Doc. I will try all these. I think i have insertional. I was stupid to play tennis with pain, learned my lesson. Hopefully i recover quickly.
Hey there! Definitely give these exercise a try and let us know what you think! If things don't seem to clear up, we have a program to tackle the issue once and for all!theprehabguys.com/program-achilles-prehab/
Thank you so verymuch.. I found all the solutions for all my pblm here.. I was feeling verymuch awkward to talk about all my problems with doctor.. Because im facing many problems.. I really dont know how to thank you guys ❤
Phil, thank you for the kind works and for sharing! Yes they can be performed everyday if tolerated! If symptoms increase, try allowing 24-48 hours in between exercises. Depends on the severity of your symptoms so listen to your body and do what feels best!
Going to try this approach and stick to it for a month. Really excited to have an approach to rid this pain. I'm on day 2, and I think a good byproduct of the isometric stage is mind-muscle connection. Definitely feeling the burn! Thanks for sharing this great content
You are right about everything but you should have stressed the precautions needed for insertional. If i did what you said to do with my insertional id be screwed.
Do you think Shockwave therapy is a must for Tendinopathy? I really feel it's yet another Orthopedic scam but my Dr is saying it's the only option I have. Really interested to hear your thoughts.
@@ThePrehabGuys thanks for the reply and the great content. Still weighing it up...400 euros for some potential orthopaedic quackery doesn't sit well with me
I suffer from achillies heel tendonitis mostly from doing skipping double unders my single skips are fine but I always injure my right achillies I want to try some of these will it help with this tendonitis?
If one feels achilles pain when walking and even more so with high velocity movement but feels NO pain doing isometrics and eccentrics. Should they move on to isotonics?
That is why having a PT is crucial for these injuries. However, I try to work into Isotonics ASAP. However make sure GREAT strength is achieved (this is relative depending on the goal of the individual) prior to performing jumping movements.
I would do the isometric he shows around 1:30. For a dynamic movement, you can sit in the exact same position as 1:30, then point your toes back towards you, then point your toes away from you. All while pulling on a band or belt or towel for resistance. This allows you to adjust the resistance as needed until you can build up to calf raise with 2 feet. Another alternative is seated calf raise. Just sit on a chair, put a few books on your knees/thighs. Start with your feet flat on the ground, and then push your toes into the ground so your heel comes off.
You could depending on if the other exercises are tolerable or not! If any of them feel difficult, start there and progress based off of your tolerance!
Brilliant video and progressions. I’m stuck at the double leg plyo at the moment, single leg plyos are causing pain. Any suggestions to bridge this gap? Back to stage 3 for another couple of days? Thanks.
Be patient with it! Making that jump from double to single can take time and it's always important to listen to your body but also stay consistent, trying a supported single leg plyo with your uninvolved foot resting on something or upper extremity support can be a good start!
Arash jan man ghesmate balaei moch Pam yezare be samte dakhel dard mikone mother footbal herfei, hame Dr hae iran pamo didan ama migan chizish nist ama aziat mikone , agar midoni komakam kon lotfan ya age daftari dari mozahemet shim . Best wishes ur Iranian countryman , wait for your answer for my tissue ❤🙏
we have many on low back pain, have some stuff coming up soon for you though! We have a back program here as well if interested! theprehabguys.com/program-low-back-prehab/
Excellent detail thank you! Q: I find the one leg heel raise too much (painful) can I start with two feet and later down the line try with one? I have Achilles tendinopathy (fairly recent) which has set in (swollen lump on heel also). We're in a big lockdown and not being able to walk outside more than five mins due to this new problem is pretty frustrating. Thank you again - Fiona
Ηι Matt .i also have taken fluoroquinolone for a long period of time..a urologist told me that these pills did the damage to my tendons 100%. i stopped taken them about 5 years ago..i develop tentinopathy in both hands and achilles,your question made me wonder if there is a differnce in the rehabilitation programe if you develop tentinitis from medicaion or if you got it from overuse ..could it be that tendinopathy from medication is more diffucult to manage ?? i really wish anyone would have an answer to that cause i struggle with tendon problems ever since i started taken these damn pills almost 9 years ago..any kind of exercise just make the pain worse for me,,nothing ever made it better..i gave up playing guitar cause i cant play more than 20 minutes.i wish the guys who made that video have an answer to this...
@@evantkokios6792 Yes, there is definitely a different mechanism for the tendinitis from fluoroquinolones, it's actually mitochondrial damage at the cellular level, its not technically inflammation. I don't know the exact medical terms, but I'm sure you've googled and learned about how these antibiotics interrupt the collagen matrix in our body(collagen is the large makeup of our tendons, and why people have suffered aortic aneurysms from fluoroquinolones, bc our blood vessels are made up of connective tissue and collagen too). Regular physical therapy may not work because loading damaged tendons that wont heal anyways at a cellular level, you will keep re-injuring yourself. Google "fluoroquinolones and tendinopathy: a guide for athletes" and you can learn more from that research paper. I think the only solution is stem cell injections and PRP. Some people heal from their reaction, others never do. Also look at floxiehope website.
@@Matt-fq6ly I was afraid that it might need a different approach to treat tentinopathy that is caused from medication but i wasn t so sure,,i havent gone to a doctor or a physiotherapist in years because they never really helped me with anything. I am considering the prp injections for a long time but i m afraid of the outcome..some people say it helps a lot, some say not so much.i have asked some doctors in the past about these injections and they do suggest them very strongly nowadays! thanks a lot for all the information i wish you all the best!
Hi guys, excellent video thanks! I am currently resting after a diagnosis of mild achilles tendonitis (overuse from running) via ultrasound. I have mild pain when walking but nothing major. If i follow the 3 phase rehab in the video, what sort of timescale would you recommend for progressing through the phases and what sort of frequency per week would you recommend doing the exercises in each phase? Thanks a lot!
Hi Alex!!! We would recommend checking out our achilles program on the website. It is detailed with exercises, frequency, reps, and education videos to fully guide you throughout the rehab process!
If I can't stand on the foot or specifically walk on it without significant pain, should I start with the exercises at that point or wait till I can stand on it without pain?
Great question! There are a lot of exercises that can be done in sitting and typically you should be cautious about performing exercises that are giving you significant pain. Look into this for me! theprehabguys.com/program-achilles-prehab/
for insertional treatment looks similar aside from going into dorsiflexion. Basically you avoid end range ankle motion to avoid compression of the tendon
I'm confused. My therapist let's me do an exercise on a stair step, lowering the heel under stair step leven after rising the heel. There is a strech. My doctor says no streching. An answer would be highly appreciated. Christine
Hi Christine, this may be really late and I hope your achilles is feeling better. I am not an expert, but as a runner that has had achilles issues here’s what I have been told. The stretches and exercises depend on where the achilles pain is located. If it is insertional (i.e. where the achilles inserts into the back of the heel of the foot), then stretching it is apparently a “no, no”. You should focus on eccentric calf exercises (lowering slow) without going into a stretch initially - that is, stop at the floor and as you get stronger do it from a stair and go a bit past into slight stretch. Eventually you will go to full stretch. For non-insertional achilles issues (ie higher up from the heel pain) the stretching is apparently the way to go. The strength exercises for this are now both eccentric and concentric and with a certain amount of stretch and with increasing loads as you can handle them. In all cases, you should only work to discomfort but NO PAIN. As the tendon gets stronger start to push it more (one leg, longer stretch, add a bit of weight….). Hope that helps and your healing has gone well. Happy trails!
@@paleolithic6671 This was even helpful for me - I made the big no-no of stretching the other day and ran 4 miles... which was extra bad. Grateful to know now for moving forward with my ankle rehab.
@@Christine-bw9ff Sorry to hear that and I hope the recovery is speedy - I completely understand how frustrating it can be! All the best Christine and hope it gets better soon. Keep us posted!
@@jonblackwell9520 Thanks for taking the time to reply Jon - really thoughtful of you. I hope your ankle and achilles feel better soon. I am also doing some balance exercises to ensure that my ankle gets stronger along with my achilles (hoping to have the achilles do less work going forward if my ankle stabilizes!). All the best Jon and wishing you a speedy recovery! Cheers!!!
I do the isometric where you go up on 2 then hold with 1 for 45 secs 5 times. In the morning and night and In the middle of the day I do eccentric heel drops. But not full range as it’s insertional. I’m not sure if this is enough. My pain isn’t really bad so I’m not sure if I can move on to the pylometric etc
Having issues, pain in the Achilles near to the heel. Achilles is thicker than the other. Pain when walking, swelling and slight bruising after walking. Pain, brushing and swelling goes down after rest. Would be interesting to know your thoughts
Here are 2 resources for you, one is a blog article we wrote on achilles tendon pain, and the other is a program we have designed for the achilles! theprehabguys.com/rehab-achilles-tendinopathy/ theprehabguys.com/program-achilles-prehab/
I like it till the last one. I ain't jumping. I am a distance runner, Olympic lifter. I don't jump. I don't like it sketches me out. Jumping is nothing but risk on my mind.
Jumping can certainly be intimidating for many! Dependent on your sport and history with jumping, but it's a good way to build of tendon load capacity as we progress with our exercises!
Isometric involves not moving through a range of motion with resistance, isotonic means you are moving through a range of motion with resistance! Great question!
@@ThePrehabGuys I understand what each term means. It's just that I didn't see any difference in your demonstrations for isometric and for isotonic exercises. Identical movements for both---strange!
Hey Dr. Arash, I'm from Iran, thanks for the video, (Dastet dard nakone) My ankle makes popping cracking sound while doing plyometric pogo, do you have any advice?
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