Just came back to this vid. About 9 months ago my Achilles was painful and restricted my movement. I did the massage and stretch recommended by you and the exercises demonstrated and within 2 weeks my pain was gone! Just had a flare up so I’m back for more! Thank you!!
Hey! How ya doing with this? The only thing I added was to wrap it. I also had/have the bursa problem so I wrap the ankle and foot and try to isolate the ankle. Pain reduces 60 to 70 percent right away and I can do the exercises the next day. Wrapping videos are on YT. Hope this helps, or maybe to someone you can pass it along to. The bursa sac problem shows up under the heel. I did all this by overstretching the Planters faciitis. Dumb as effe, I know. But if it helps you or someone else, that's a small price to pay. Same thing if you get shoulder inflammation. Stretching worked, but overstretching set my traps on fire. Hey, ya help where ya can, right. It's a small club, with lousy membership requirements. Best wishes, ok!
Catch the UPDATED VERSION of this video here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-kAzwyy1Ygyo.html. Be patient and be consistent if you have this problem. It doesn't go away immediately, but you will notice change over time. Leave me a comment below and thanks so much for watching!
Could you make a video on posture and breathing? I have an anterior pelvic tilt and noticed (this past week) that it's significantly easier to take a deep breath with good posture. I also have chronic hyperventilation syndrome along with general anxiety so im sure a video like this would help many. On a side note, thanks for the channel! Although I've just recently discovered your channel, you've been super helpful. Thanks again!
@@davidkim2016 I've got you covered, Maddy! You can check out my posture video right here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QumlJTVhVCc.html Hope it helps!
True story: ive had this problem for bout 3 wks, i was limping for the last 2 wks came across this video. I was trying other exercises/remedies from off the tube for these 3 wks. to keep story short I stopped limping in 2 days, still sore but walking normal. The roller and massage was the ticket. Thanks mister greatly appreciate you! Enjoy
Trust in the Lord with all your heart; don't rely on your own intelligence." "I will ask the Father, and he will send another Companion, who will be with you forever." "The wages that sin pays are death, but God's gift is eternal life in Christ Jesus our Lord."
@@toneandtighten Injured myself 2 weeks ago. Im still limping a bit since it hurts a bit in the back of my heal. How are u now? One hundred percent? How long until there was no pain?
I started foam rolling watching your calf stretch video and continued to do what you recommended in this one.. they we’re all very helpful and I can tell the pain difference already! Thanks!
This is as clear and effective as it gets! I'm 2 weeks into this programme and the decrease in pain and my range of motion has changed dramatically. Big thanks from the UK!
I think it's important to differentiate between insertional and mid cord tendinopathies. The strengthening exercises at the end of the video that allows the heel to drop below horizontal will often exacerbate insertional tendinopathies.
@@reubenkotey3239 insertional Achilles tendonitis is further down, closer to the bottom of the heel area. If you have insertional tendonitis as opposed to the classic midpoint, rather than doing the calf raises at the edge of step, you should do them with your feet flat on the floor. Doing them off of a step will on make it worse in the long run.
Hang in there man its gonna be worth it... and dont stop too soon, keep doing in for at least a few weeks... even if everything is feeling fine. Also take it easy during training for a while.
@@creepypastors a year??? I don't think I can last that long :( I got tendinitis on Monday (2 days ago), can almost walk again. Gonna do these exercises, hoping to be back training in a few weeks tbh...
My achilles has been bothering me off and on for a couple of months now, so I’m really happy I found this video! The wall stretches were immediately painful and tender, so i’ll try taking it slowly.
@@marissadubz 🥺🥺🥺🥺🥺 Thanks dear ☺☺ U reply me I really need this .. God bless u May your all wishes comes true Hey.. I Wanna talk you 🥺🥺 About this things
I broke my ankle Dec 2020 and didn’t do physical therapy; hoping I could do exercises at home. The pain of stretching made me stop and now I believe I have scar tissue. I am back to committing everyday to heal this injury and found you searching in RU-vid. Thank you. Doing these These exercises just one time while watching you helped so much. I’m excited to get into this routine. You are thorough without all the ego and jokes and talking about yourself. I now have a coach (you) and a plan and committed to heal my injury. I will also look at all of you videos.
This was the perfect video for me. I’ve had Achilles Tendinitis for 10 months, went to 2 different doctors & 2 different PT & none of them gave me any guidance on gradual stretches & strengthening for at home care. I’m still in disbelief of the way it was handled. I get all my rehab instructions from RU-vid. Sad but true. The bright side is I’m not paying a co-pay! Thank you for this well presented rehab information routine. I’m looking forward to returning to my hiking, walking & exercise classes again! It’s been too long!
I'm in my mid 50s and started running. I developed Achilles tendinitis, and started resting, anti-inflammatory, and ice. This video was more detailed and included a lot more exercises than any of the others that I found. I've started following these steps and it's really helping. Thank you for the time and the video.
I broke my ankle Dec 2020 and didn’t do physical therapy; hoping I could do exercises at home. The pain of stretching made me stop and now I believe I have scar tissue. I am back to committing everyday to heal this injury and found you searching in RU-vid. Thank you. Doing these These exercises just one time while watching you helped so much. I’m excited to get into this routine. You are thorough without all the ego and jokes and talking about yourself. I now have a coach (you) and a plan and committed to heal my injury. I will also look at all of you videos.
I can’t Thank You enough for this awesome information & education! I’ve been dealing with heel pain for a few months now, with no improvement after utilizing tips from other professionals. I performed the exercises in this video, along with your calf muscle stretches last night. My pain level went from a 10/10 to 1/10 in one night! I can finally walk around the house without shoes! Amazing 🤩
I can honestly say I’ve noticed a massive improvement even after doing this video just once, absolutely fantastic video, Gem of a find I’ve got to say & i will continue to do the exercises!
Thank you so much for this video! I'm a long time runner, and my legs have been injured several times. My Achilles have been a problem recently, and your exercises are the best group I've seen. I will continue using them.
Awesome video! I've been dealing with Achilles tendon soreness for months now. I started these exercises yesterday, and I noticed tremendous improvements within a day. I definitely plan to incorporate these exercises into my daily routine. Thanks for sharing, Doc! :)
Between doing the recommended exercises, modifying my workout routine, and getting proper rest to avoid stress injuries, I'm doing much better. Thanks! :)
@@timhawkins2682 what exercises do you do exactly ? Ive been dealing with tendinosis for almost a year now and despite 3 months of kinesitheraphy it came back...
Btw, Did I congratulate you on your 200k?? OMG, I just realized you are going towards your 300K!!! This is what hard work reward looks like. Good job, Jared!!! CONGRATULATIONS!!!!!!!
oooh yes! This is a video that is going straight to the special treasure cove! I had to stop running about three years ago because of an acute Achilles tendinitis which I still carry on to this day (2cm bump in the left side). So, HUGE THANKS for making this video, because physical therapy here in Spain can only go so far. Blessings a plenty to you and your beautiful loved ones!!!
About 3 months ago, I sprained my ankle along with breaking a bone somewhere in there. After viewing the xrays, my doctor informed me I also injured my achilles tendon. I have since healed up with the sprain but don't have the full mobility of the ankle with some pain in the achilles, so now need to do physio so I am glad I came across your videos. I will be using your exercises to help strengthen both the ankle and achilles.
Do you remember how long did it take you to fully heal ? i have almost a similar situation to yours ! if you can give me some details i would really appreciate it
I’ve had this problem for 10+ years. I quit training for a marathon because of it. For me, only hiking and isometric exercises work. I did JMT and Whitney successfully. And live in 1 story house. I am essentially cured.
My tendon felt 100% after doing these exercises. Thank you. I have plantar fasciitis on right foot and now this Achilles tendinitis on my left foot! Very frustrating! Thanks
Ruptured my achilles and using some of these exercises in my long journey to walking without a limp. I'm 11 weeks out and taking the nonsurgical route. My main issue that I run into is endurance, I expect it to be significantly weaker than the other leg but I usually walk everywhere
I pulled my achilles about 5 months ago playing soccer. I needed to be very patient and at times it was very frustrating. I continued to do all the recommended exercises and went back playing last night. All the patient work paid off as I had no problems. Oh, and I'm 47 :-)
High school football player And I’ve had this problem for a week and a few days and I’ve been doing this for the past few days and my experience was great!! Back to sitting kids on their behinds and dominating 😃! 😂 thanks bro ! (Oh and I subscribed !
I just want to say thank you once again ,I had knee problem ,I did what u advised my knee problem was solved from that day until now ,had archills tendon that was bothering me for a while rested from running on and off yesterday I watched this video, I felt like a knot has been undone,woke up managed to run 13km/8.07miles. I cannot thank you enough, so grateful for ur videos 💓 thank u, thank u,thank u
Very helpful, thank you! I recently started taking spin classes, and I injured my Achilles the other day.. the massage alone has helped relieve some pain, and I’ll be sure to ice later. Thanks again!
It's been a month for me now since i have achilles tendonitis injury, some of my football coaches telling me to go to a hospital and have a surgery, but i'm just too scared, So now I'm struggling in every of my football practices. But thankfully i found this video today that these exercises could cure this injury. Thank you Man!
This is awesome, thanks so much! A few questions: when it’s still tendinitis (not tendinosis), how much do these exercises help v. how much should one just do the rest/ice/anti-inflammatoires/stretching? Also, among those four tendinitis treatments, how important is it to rest at all costs, and how much can you keep training and be careful with the rest? I’m on a through hike right now and would love more than anything to keep hiking, even if more slowly.
I’m not a runner but I’m on my feet a lot for my work and I’m over weight. I can’t weigh bare on my right foot at the moment I’m in extreme pain, I have been doing some gentle exercises, but after watching this I have learnt more to help me. Thank you 😊
Thank you Dr. Jared! This is the most comprehensive list of stretches and remedies I have found for treating Achilles tendinitis. I often lose circulation to my feet after running a few miles due to tight calves and Achilles, and these will help tremendously in my pre-run stretching and post-run recovery routines. Thanks for linking the calf video and other recommended videos of related muscle groups, it was also very helpful. Keep up the good work!!
I started doing the cross friction massage about 6 weeks ago when I stumbled upon your video here and I’ve felt weekly improvements and have been able to keep running (with a lot of walking). I started feeling more improvements within the last week or so by adding in dorsiflexion PAILs/RAILs exercises and am close to being totally pain-free. Thanks for posting this!
I've gone through a great deal of P.T.,and you have given me more helpful information in just these few minutes. I finally feel that I have some exercises that can actually help with some progress. Many thanks.
Thanks for the video. I might have injured my left achille tendon by either doing the cardio jumping jack, scissor foot or on the elliptical without shoes. Can I still continue doing squats and planks? How able back on the ecliptical with shoes? Just no jumping exercises.
Thank you very much. Wrapped it cuz walking was impossible, but the next day, i could bear the exercises. Everything worked well. Thank you and best wishes to you and yours. I already sunscribed. I knew your video was gonna be spot on!
Seated calf raises, ankle inversion/ eversion with resistance band, isometric calf raise with bend in knee have helped me. Check out James Dunne's video on insertional achilles rehab.
Just found your video. Been dealing with this for quite a while now (understatement). My doc has given me two rounds of steroids, band aid, pain went away… then came back. I will update with my results.
you will have to. According to your goals you will need to build up slowly up to between half and twice your bodyweight (sprinters, jumpers). Kettlebells and backpacks are practical up to a point, then you will need barbells;
I tore my achillies tendon 2 months ago, I have began following your exercises and I already am starting to improve slowly but surely, how long until I can run again (roughly)
A rupture requires surgery, I was advised not to go down that route.. Suffered injury 6 months ago, I stíl cannot run but I can now walk pain free, hoping to get jogging in 6 weeks following physios advice recently.. Any tips for me? I'm desperate to return to running and sport after lockdown
Excellent instructional video!! Chronic L achilles tendinosis x 3 months, asymptomatic after completing your tx plan x 2 weeks. Completed 5k today, gigantic thank you!!
I've had this pain for about 2 or more years now and it comes and goes but flares up real bad especially at night and in the mornings when I get into regular running routines daily. Just starting with the different heel pumping stretches is helping me already. I've been misdiagnosed with plantar fasicitis multiple times
Thank you. I'm a 64 yr old female and was laying a flagstone sidewalk back in April...one of the 24x36 slabs fell over hitting my achilles. I've had the discomfort you described - pain in the AM - ok after a couple hours moving around. I did the routine for the first time this morning and the tendon area feels seriously really good right away! Very helpful video - Did see my doctor recently who suggested PT - I will continue till my follow up. Thank you again!
Thanks for these exercises. I’m in the early stage- with ice and Advil, would some of the stretching and foam roller exercises help or further irritate? Also, do I have to stop running entirely until the pain recedes? I can run through the pain now.
Thank you thank you for these great tips and exercises for achilles problems. I've never had problems until a week ago of which I don't know how it happened. These exercises/stretches have helped sooo much!!! Thank you for your expertise !!
Thank you. A great video, where you make it really clear, what works and doesn’t. I’ve been suffering with Achilles pain since January-I’ve read a lot, and watched a lot of videos on RU-vid. This is the best! A really clear explanation about what I should be doing. I’ll be following your program for the next few weeks, then hopefully back to running. One question, opinion seems to be divided about a moderate amount of running, With minimal pain, what are your views?
Dude, thanks from India, I had this numbing pain for 3 months, couldn’t play tennis, after trying for a day I see an improvement already. Thanks much appreciated, drink on me when you are in India 👍
I've had pain in my heel, tendon area and some in calf area for a couple of months now. The pain is only felt when I start walking. After 1k steps it gets worse. But if I don't walk for a full day, there is no pain. The pandemic had forced me to a very sedentary life. Now I can't even walk past 20 mins.
found the absolute best thing for achilles flareups are: stand up gently supinate your foot laterally, its an amazing stretch that loosens up the heal cord thereby relieving the achilles. also a PT once used the heel of his hand and deep tissued my gastrocs with heavy smooth long sweeping motion up and down. instant relief it was so good, now i do it myself standing up and bindingly knee on my bed and do self heel massage. again instant reliefs from both of these exercises and i am a squash professional, of which the sport is the most deadliest of stop start and split steps more than any other sports. these work trust me try them. stretching makes things worse in my case so not recommended
both of my Achilles have big bumps the size of my thumb. been like this for years , my doc. told me there is nothing to do . i work on my feet all day . and workout heavey EX. 900-1000 LBS on the leg press. 400-600 lbs calves.
That's amazing, Richard! The bumps are an accumulation of scar tissue... if you spend some time daily with cross friction massage and foam rolling it will help to break some of that up. Also, you might consider dropping weight on your calf raises and start to introduce more focused eccentric work. Hope that helps you! Thanks for watching and commenting!
Isaiah 41:10 (NIV) "So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand."
Since February I had patellar tendonitis, anterior tibialis tendonitis and achilies tendonitis. I actually had the patellar tendonitis since September last year and that didn't stop me from running but it stopped me from lifting. The anterior tibialis tendonitis came in february and that completely stopped me from being able to run or lift for a whole month. The achilies tendonitis came at the middle of march but that didn't stop me from doing anything because by that point I had it figured out how to heal tendonitis without having to stop or slow down on a workout routine. Cold and hot and keep going. It was as simple as that for me. I can't believe me and others struggle so much with chronic tendonitis when it's so simple to recover from. I also had a thickened, very sore, very bad shape peroneal tendon that stopped me exercising for a whole year back in 2021. Tendonitis isn't even a problem for me anymore.
Do you have any tips for rebuilding an atrophied or shortened achilles tendon? I fractured my calcaneum 6 months ago and have been non weight bearing until the last two months. When I walk I have achilles tendon pain and soreness around the subtalar area. The calf and achilles have atrophied from the non weight bearing period.
WAs running 5 miles a day, then gradually my right A. tendon was so sore I could hardly walk. I walked with a limp for 3 or 4 days as I of course stopped the running. It's been 9 months, no running and it's still sore in the mornings and I limp a bit for the first 5 mins out of bed then it's fine. I"ve not started running again and massage my A. Tendon aggressively and still is only a little better and now I"m fat. I'll start doing the exercises you demonstrated here but I'm pretty frustrated and am about to start running again as I might as well be in shape since I'm going to be sore anyway.
I suggest do what i did, switch to classic strenght workouts and cardio designed for heel injuries. You can find it all on YT. I know how frustrating it is, but there are options out there, just dont do stuff that will inflame the tendon again..i know its tempting :(
@@ludwigvonn9889 can send me to, or direct me to what you did ? I"m fat now and all messed up and it's been over a year and STILL sore in the AMs.... I'm literally going to start running again since at leaset I wont be fat (and still sore).
Im required to do.....some crazy things in various parts of the middle East and not being able to run and be active, let's just say, is a very very bad spot to be in...
Yes🔥🔥🔥 Man, Perfect timing! I’m on day 2 of just inflammation and slight swolleness early last evening. I got it from over stretching my foot to deal with my plantar foot issue, as well as going skateboarding and skating through the pain😂😂😂 Bad move, inflamed my lower Achilles tendon as well as a lil swolleness. But iced and rested all night. Feels much better this morning and now I find You🔥🔥🔥 Awesome, Perfect Advice! Icing and resting All Day. I’m going to be starting work in a couple weeks. I’m a chef on a cruise ship, 7 weeks straight, no days off, 10 hour plus days. But I get breaks and I’m only cooking. But still on my feet a lot. Thanks for your video. Described my symptoms and got a healthy direction to move forward❤️ Any tips for my unique work schedule? Great Job Doc!!
I have had this for over 2 years. I just discovered this video. I hope these exercises work for me. Right now, I have my foot wrapped up, like another video suggested. I will try these exercises later today.
Backward and forward non banded sleds then banded sleds and flex band very tight around ankle and foot then do knees over toes guy exercises with the dumbbell while lay on stomach sides and back add a resistance band as well
whenever I’m sitting (not all the time but a good bit of the time) I’m able to pull back on my toes and stretch out but when I do many times on both legs I feel a and her what sounds like a crack like the releasing of pressure in ones back or hip. It doesn’t hurt and I never thought it to be bad in fact thought it might be a good thing that I could be releasing pressure. I’m not sure if other experience this but if so, is it a bad thing ? Should I stop and get it looked at it ?
At which point in time would it be appropriate to start regular (non-explosive) strength training? How far along the progression should one have come? When would one be ready for type alter-g runs? An the same for running (sprinting)? Also just want to say a big thank you for all the insight you have provided in other videos, has helped me a lot!
Dealing with injuries from dance in college it's been 2 years and I'm still struggling with my Achilles and IT band. I will be doing this Regimen for a few week, I hope this helps! It's been many years of pain with this! Can't wait to be free!
Thanks for this, I just subscribed 😊 I'm turning 58 this month and am overweight, my pain goes around my ankle as well, going to start gently and give these exercises a try! 👍
I'm going to school to become a Physical Therapist. I love your videos, you are inspiring. I want to give back and and help those who may not be able to afford to go to PT. also it is important for those reading this comment, tight calves and leg muscles can cause stress on the Achilles tendon. Foam roll your kinetic chain and relax your tight plantar fascia. hope this helps.
I have chronic achilles tendonitis off and on x 2 years from extreme trekking. I have pain every day and have been to 2 orthopedic PT's, tried some of these exercise therapies, have seen 2 Orthopedic surgeons. xrays, MRI shows healthy foot but some achilles & talus tendon tearing - I wore a boot to destabelize for 9 weeks/no help. Now taking a 3-week break to see what is next. Considering stem cell injection but concerned that it would create scar tissue at the injection site so ... everyone says it takes a very long time to get better so I will commit to these exercises hoping and praying that they work... I can't wait to get back up on those mountains!
Thank you! Just got back from walk in, achilles tendonitis diagnosed. Physio and massage not available bc of local lockdown for 8 days.. ice, ibuprofen and rest have definitely improved situation. Found your exercises after reviewing many videos, and have to say they're the best! Hope to be back in training soon!
Best ever exercises including a few methods which I have always been curious about. Thanks.. I will continue to look for more ideas through your site...
stretching and massaging it felt REALLY uncomfortable so i used some pain relief cream and a foam roller earlier today and it's already feeling a lot better
I ruptured my achillies a year passed March. Most of these exercises are part of my recovery programme and now on bike, rowing machine and have progressed to jumps and now starting small hops. The only exercise not on the programme is the raised heels from foot hanging over the bench. I am afraid to try that. It's been a long recovery process for me. I will try the roller massage too. I want to get back to skiing being 63 and skied since I was 11, however I need to rebuild my confidence. Also my good calf is still so much larger and would like more exercises to rebuild the injured leg. I will check out your other programmes. Thank you
