I've had insertional achilles tendonitis since the beginning of April. Thank you for explaining clearly what no-one else has managed - the balancing act that's needed for recovery.
@@TreatMyAchilles Thanks Maryke. Just one question. As I'm sure you're aware this condition is extremely demoralising. Am I right in thinking that I will eventually get better (even if it takes a year or even two) as long as I continue my progressive strengthening exercises and try to tailor my running so as not to aggrevate the achilles? Every now and then I (inevitably?) overdo it and I worry that I'm just going back to square one...
@@yukimodz9127 Thanks for asking. It took my body 2 years to recover. That seems to be some kind of magic marker for healing. When I began running again it was little and often, gradually building up the distance of each run. I shortened my stride and increased my cadence, and ran on flat roads as opposed to grass. That way there were no surprises such as potholes or uneven terrain to exert excessive impact. I worked my way back up to half marathon distance and set a massive race pb. Then got giddy and overdid it by changing two variables at once rather than just one. I attempted running much further each day while also trying to (re-) lengthen my stride to run faster. Aggravated the old injury and have been out since October. Only now contemplating starting over again... I'm hoping it'll be a much faster return this time though :)
Dr Maryke, I wish you were in Kenya. I finally found a physiotherapist who has explained the science behind the most common injury experienced by the runners. My coach and the physiotherapist advised me to stop my running and walking for 6 weeks. Your explanation has actually made to be cautious when I experience such pain. Really impressed. In fact I am going through all your videos one by one and getting better educated. Thank you and God Bless.
Just want to let u know I think u and your information is great. I have Achilles in both ankles and deciding the best method to treat. Just added a video component to my computer and will most likely call for an appointment. Thank you.
Hi Maryke - Thank you for this video. I have Achilles Tendonitis & Haglund's Deformity - does the relative rest information apply to Haglund's as well? I love water aerobics but have put that on hold for now - we do jumping in water aerobics. I would love to hear your thoughts.
Relative rest applies to all injuries - you can stay active as long as the activities you do does not increase your pain. The rule with rehab and exercise is usually that it is OK to do as long as: 1. It only causes a slight discomfort while doing it, AND 2. It does not cause an increase in your pain and swelling that lasts for more than 24 hours
Thanks for the videos. I’ve seen a local pt for 4 months but even after stopping all exercise that involve my feet at all and just doing daily chore/ errands at home, have not had my Achilles calm down to the point of little pain in walking. My pt was not aggressive at all with exercises ( didn’t even think I should try calf raises, just banded things). Can I try some more intensive exercises( calf raises) even though it’s still painful. This can’t keep going
Hi Katie, you don't have to be pain free to start exercising and often the pain will only settle once you do start doing specific exercises, but at the same time it is important not to jump in with too tuff stuff. If you wanted rehab advice, an exercise plan and help with getting back to your normal activities, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/
Hi, i’ve had chronic insertional achiles tendonitis for 7 years now and i’m a football player, tendons flare up during the later parts of training and more especially after training and sometimes i find it difficult walking the next day… i’ve been through shickwave therapy and plasma injections, nothing seems to be working.. although i haven’t had a full 6 week session of rehab yet. I,ve had a scan done and all that.. i’m at crossroads at the moment
OK, if you've not had even 6 weeks of rehab then I am not surprised that you've had this injury for so long. For someone who has had insertional Achilles tendonitis for 7 years, your rehab will likely take at least 6 to 8 months to get you back to full sport without pain. Rehab is the most important treatment to get right for this as it is the only way to restore the capacity of the tendon so that it can do the sports you want it to do. If you wanted specific rehab advice, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/
I guess everybody Achilles recovery case is different july will be 9 years since I ruptured mine and to this day anytime I try exercises like jumping Jack's during the day by that night it flare up and I'm out of commission for a day or two (cant walk) if I jog I try not to land or put to much pressure on my toes so it won't shoot up to my tendon.
Part of the problem may be that you don't actually prepare your tendon properly for the forces of jumping jacks = then overloads it. Once injured a tendon loses some strength and endurance. You can restore this slowly over time through careful strength training. Only once you can do the strength training (single leg heel raises) with weights that are equal to about 10 to 20% of your bodyweight is the tendon usually strong enough to handle jumping and running activities and then you also have to start slowly with those. If you've not been doing regular strength training for your Achilles, it can take 12 to 16 weeks (sometimes longer) to build this strength. I explain all of this in detail in this video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Dp8gzq9zoy4.html If you wanted more specific rehab advice and help with getting back to your normal activities, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/
I have Achilles tendinitis, I haven’t been able to walk yet .. im 2 months in and still haven’t walk. Everytime I do practice walking , next day it painful in my foot where I can’t even put pressure again for the next 3 days. How long does it usually take until I can walk?
It depends - it is important to do strengthening exercises to help the tendon regain the strength you need to be able to walk longer distances. 2 months is quite a long time so perhaps you need to have your rehab checked and adjusted to ensure you're doing the right things. If you wanted more specific rehab advice and help with getting back to your normal activities, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/
I am doing realitive rest and have stopped running for almost 5 weeks which defintely aggrevated part of my achilles. I am now thinking of doing a very small trot.....say one mile - does that an option?
The first step should be to actually restore the strength in your Achilles with strength training exercises and only once you've ticked that box to start running (like you say - very short slow intervals to start). We usually require our patients to build their strength to a level that they can do high volumes of heel raises with weights that are heavier than 10% of bodyweight and complete a comprehensive plyometric programme before they restart running. If you wanted help with your rehab, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/
Will morning stiffness/strange sensation in Achilles gradually fade and how long would it take generally? I'm 5 weeks now and strengthening it but hesistant to try run properly yet in case of flare..
I know it's not a one-size-fits-all, but typically how long does it take for Achilles tendonitis to recover? I'm currently in week 5, doing various calf lifts on the edge of steps as physio. Walking is fine, but I'm scared to go jogging just yet (I went for a 4k jog last week, after a rest the pain returned).
It usually takes at least 12 weeks to build the strength for running but often longer. And then you can't just do a continuous run -you have to ease into it - I explain it here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-979YRkBKm6o.html
Hi, I’m basically in the late stage of Achilles tendinitis. I’ve gone for a run , feels fine but next morning it fees a bit stiff... what do you think about this situation... should I keep doing runs occasionally? Thank you
Andy Rad Thanks for sharing your experience... That sounds good that your running as I’ve stopped and just started focusing on rehab but how many days a week do you run and do your rehab/strength training
Oh my gosh the pain is just non-stop and bad when walking. Thoughts? I have had achilles and plantar pain since 2012. I have small calfs and autoimmune conditions causing join and tendon inflammation... lupus and ankylosing spondylitis. Do I need to rest? Can I ride my bike?
Yes, inflammatory conditions put a whole different spin on tendon injuries. My advice would be to to: 1. See if you can reduce the strain on your tendons through wearing shoes with a slight heel or placing heel lift inserts into your shoes: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-crzrN0KseWg.html 2. Stay active within acceptable levels of pain. The rule with rehab and exercise is usually that it is OK to do as long as: 1. It only causes a slight discomfort while doing it, AND 2. It does not cause an increase in your pain and swelling that lasts for more than 24 hours
