Table of Contents:
RunInjuryFree! Eccentric Exercises for Achilles Tendinopathy
Video taken from the channel: EBFAFitness
Alfredson Achilles Tendinopathy Rehab Protocol
Video taken from the channel: Physiotutors
Eccentric and Isometric Achilles Tendon Exercises | Tendinopathy Rehabilitation
Video taken from the channel: FIFATV
Achilles Tendonitis Eccentric Exercise
Video taken from the channel: Indy Podiatry
Achilles tendon strengthening exercise
Video taken from the channel: Bupa UK
Exercises for the achilles tendon and calf injuries | Feat. Tim Keeley | No.39 | Physio REHAB
Video taken from the channel: Physio Fitness | Physio REHAB | Tim Keeley
Achilles Tendinopathy Stretches & Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Eccentric Strengthening Exercise. Warm up with gentle stationary cycling, walking, or marching in place for several minutes. Stretch your calf muscles. Stretch your Achilles tendon.
Stand on the balls of your feet on the edge of a sturdy box or step, keeping your heels free. Maintain control at all.If you have Achilles tendonitis or other Achilles tendon issues, you can do stretches to help recovery.
These moves improve mobility by loosening up the tendon. Strengthening exercises can also.Eccentric Exercises for Achilles Tendinopathy Eccentric exercises are considered to be the gold standard for treating tendinopathy.
An eccentric exercise, such as a heel lower in the Alfredson’s Protocol for the Achilles tendon, is an exercise where the muscle lengthens as it contracts.No one has “the cure” for Achilles tendon problems, but the non-surgical approach with the best evidence is a 12-week program of “heel drops” that strengthen the calf eccentrically. Since it.This guide demonstrates exactly how to perform certain eccentric calf strengthening exercises as part of your rehabilitation while managing your Achilles tendinitis pain. The goal is to improve your ankle and calf strength and to help the injured tissue heal properly.
The exercises should be performed in a relatively pain free manner.Heel drop eccentric strengthening exercises Achilles tendonitis heel drop exercises should be done both with the knee straight and bent to isolate the gastrocnemius and soleus muscles. The gastrocnemius is the larger muscle which originates from the femur (thigh bone) so needs to be stretched and strengthened with the knee straight.There is some evidence that eccentric strengthening programmes may be effective in the management of tendinopathy of the main body of the Achilles tendon [15, 16]. Graded eccentric exercises regimen was proven to be effective in case–control studies and in prospective randomized control trials [ 15–19 ].
79 The 2 most commonly used eccentric exercises for tendinopathy are squats for the patellar tendon and standing heel lowering for the Achilles tendon, and both movements are typically performed to a 15-repetition maximum. 4 103 Download Figure Download PowerPoint FIGURE 1.The Alfredson Protocol (Eccentrically loading) is an exercise program for people with Mid-portion Achilles tendinopathy (AT). It comprises bent-leg and straight-leg heel drops while the athlete is at one edge of a step. Dr.
Håkan Alfredson talked about it in detail in these running shoes for Achilles tendonitis.Eccentric exercise programs are traditionally used for the treatment of Achilles tendinopathy. The eccentric loading protocol, popularized by the research of Alfredson, consisted of 3 sets of 15 for both bent knee and straight knee heel raises with each heel lowering lasting 3-seconds.
Eccentric Training for Treatment of Achilles Tendinosis Anatomy of the Achilles Tendon The soleus, gastrocnemius, and plantaris muscles form a common tendon, the tendo calcaneus (Achilles tendon), which attaches medially to the posterior surface of the calcaneus. Achilles Tendinitis and Tendinosis.Achilles Tendon Eccentric Exercises The programme to treat Achilles pain is designed to eccentrically load or stretch the tendon.
In medical studies worldwide, this programme has been shown to provide excellent pain and symptom relief in many patients avoiding the need for surgery later on.How to get rid of muscle knots in your neck, traps, shoulders, and back Duration: 15:23. Tone and Tighten 4,978,447 views.Eccentric training decreases post‐capillary venous filling pressures throughout the entire Achilles tendon with predominant effects at the tendon insertion at 2 mm (51 (16) vs 41 (19), p = 0.001) and 8 mm tissue depths (63 (19) vs 51 (13), p = 0.0001, fig 3).
No increase in tendon post‐capillary venous filling pressure was noted.Achilles Tendonitis Eccentric Exercise Duration: 1:26. Indy Podiatry 35,694 views.
Why Common Achilles Tendonitis Treatment FAILS (and 3 exercises to do) Duration: 8:07.
List of related literature:
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| from Essentials of Physical Medicine and Rehabilitation E-Book |
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| from Neale’s Disorders of the Foot |
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| from Pain Review |
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| from Neuromuscular Diseases: A Practical Approach to Diagnosis and Management |
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| from Managing Sports Injuries e-book: a guide for students and clinicians |
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| from Physical Medicine and Rehabilitation E-Book |
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| from Clinical Ultrasound, 2-Volume Set E-Book: Expert Consult: Online and Print |
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| from essentials of skeletal radiology |
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| from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult |
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| from Baxter’s The Foot and Ankle in Sport |
61 comments
Thank you for the video dear doctor:) I have a question, I sometimes have pain and tingling sensation,numbness on the achilles tendon that goes down until the sole of my foot, mostly happens when I am lying down (if I did exercise within that day). It started 2 years ago due to a vigorous exercise, with a sharp pain on the tendon waking me up in the middle of the night. Now it is not so painful but not totally gone either, I cant run or jump or do leg exercises because of that. I know it will tingle or get numb in the night. I know you can’t diagnose on the internet but do you have any idea about what can it be? Or would I benefit from these exercises?
Can you use this if you have tendon degeneration in the Posteriar Tibial Tendon?
I am having pain at back of my jaw and make cracking sound while opening and closing………
Can you please explain?
good vid! straight to tje point.
@askdoctorjo, may i ask you one thing? i fell a small pain during mu stretches… is it normal? or the stretches must be done withour any signal.of.pain? tks!!!
I have a calcification in my Achilles tendon when I finish a football game I feel severe pain in my feet and I am very frustrated
1. Change shoes ��
2. Check cholesterol treatments and disorders…
Thx 4 this video
Wel counting should have been added for easy understanding of rep..
Is it safe to do the stretch exercise before the strengthening exercises? Normally I do it the other way round stretch at the end…
I recently injured my lower part of my calf. Should I wait till pain is completely gone before doing these rehab exercise? Thank u very much
Thanks for useful exercises! Does it make much difference if you are bare footed or have shoes on when doing them? I got insertional achilles tendonitis diagnosis 2 Weeks ago & am still limping after using crutches a week.
My left achilles is thick and tight. I hope these exercises help my calf workouts be as effective on my left leg as they are on my right.
Thank you thank you thank you how long typically is the recovery time please don’t tell me it depends how much I’m staying off it that’s a given again thanks
Hey doctor jo I have Achilles tendinopathy and I can’t sprint without my heel and ankle hurting any tips
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
I’m overweight and have pain both places. Any hope? Already lost 13kg by walking and eating right, but now walking with severe limp.
Could you do us a video on the use of TNT neuroplastic training method for patellar tendinopathy, please
Great job. Thank you. But do you have this video translation in Russian or in Turkish? Thanks in advance.
Thank you for this nice instuctional video. It surely resurrected my running career after achilles heel pain on both legs. I started seeing improvement within a week and now slowly back to running. I cannot thank you enough..Best Wishes
Hi Dr Jo, i like your videos. I want to ask a crucial question for me; when i’m making these raise exercises my morton neuroma is aggrevating. Is there any way for someone to do calf raise exercises who has morton neuroma also. Thank you.
hi i ruptured my achillies about 3 weeks ago, just last week i was put into a moon boot and was ordered not to walk or apply any pressure to my foot for 5 weeks, could i apply the above video stretches right away?
Thank you so much, Dr Jo! Love your videos*\(^o^)/* and please keep it up.
I have subscribed and I dont know that it is achilles tendon or other one I am having pain in back of my heel or ankle.It started when I choose hard shoes to skate so far
i have tendon injury 10 dec today daye is 25 feb please tell me can i walk
Why we are working on eccentric for calf strains? What is the benefit?
Hi. Would you recommend doing all of these every day? I only have a bit of morning stiffness and some tenderness if catch achilles when putting socks… but am resting fromRunning in case…
I think there are some questionable characters on YouTube doing exercise videos but our Doc Jo’s definitely not one of them.
For the two up two down on the floor, how many reps can be done without overdoing it?
Lately I’ve been having minor issues with my achilles tendon. I don’t know if it’s serious or just getting sore because I just feel it in the morning when I wake up and sometimes when I get out of my car and start walking. It seems to be ok once I’m wormed up and it’s been doing that same routine for about six months. Pain hasn’t gotten any worse in the mornings but I don’t know if I should rest or push through it. My concern is am I facing a possible rupture if I keep running on it? A friend of mine said it should be ok as long as I don’t feel a lot of pain or stiffness while running but he’s not a professional. I’m 54 years old and run 5 ks to the marathon. Sometimes up to 45 miles a week. Again there is no pain while running at least after I’m wormed up.
Great tip at the end with the ball. My left ankle clicks intermittently when i walk and do calf raises and i believe i compensate by inverting through midfoot instead of pure plantarflexion. Will try this out, great vid as always
Hello, thanks for the video. About 3 months ago i had sharp pain while walking in my Achilles. Stayed off it then doctor gave me corticosteroids for inflammation. They have helped. Sharp pain is gone. It just feel sore now like i ran 10 miles. Or it’s wore out. Is this normal for the rehabilitation process? Kinda skeptical to run on it again to avoid a possible tear or go backwards on the healing process. Thank you
Hello Dr. Jo! I subscribed and appreciate your videos. I have chronic tendinitis in my achilles tendon (tendinopathy?). In my college days when I ran track, my physical therapist would occasionally use the LaserTouchOne laser for pain relief. In addition to ice, heat, exercise and rest, do you recommend using LaserTouchOne as a kind of treatment? I am considering buying one for myself. Thank you!
Hi. I was poisoned by the antibiotic Levaquin which wasted my calf muscles and ankle tendons. I am 10 months out and am walking. My Achilles is still tight, but I would like to rebuild the atrophied calf muscles. When I make a muscle with my calves, about one-third of the calf is just hanging loose. What can I do to start rebuilding the calf without injuring the Achilles. I am afraid of rupture, as these antibiotics(fluoroquinolones) can cause a rupture months after taking them. Thanks.
Surgery should never be the go-to option for chronic musculotendinous issues. And yet, that is what people are told to do first when they go to their physicians. It’s very disappointing that in this day and age, bodywork and strengthening are still not included in treatment plans. It’s actually embarrassing for the physicians for being so behind the latest body technologies.
Went for a 2 mile walk yesterday and about a mile into it got extreme pain in my left achilles, seemed to improve when I got home, however this morning the pain is back. Did the calf test and it resulted in plantar flexion. What do you recommend going forward? I weightlift 6 days a week. Am I still able to workout legs (squats, deadlifts, etc)?
I have watch a few videos on Eccentric Exercises for Achilles Tendonitis, and yours is by far the most thorough and complete from beginning phase to advanced. NICE WORK!
When you switch feet, make sure you don’t lift your weight up on your bad tendon.
I had insertional achilles tendonitis surgery about a year ago and still having pain on the sides of my achilles. it hurts when I pinch the sides. Also I cannot push off the foot with a lot of power when trying to run. I was told this would be a 8-12 week recovery but still don’t feel I’m getting any better ��. Any advice?
Should you begin with isometrics before going with eccentrics?
A lecturer at uni told us a horrible Achilles surgery story last week.
Lady had a minor tear mid-tendon so they decided to do a debridement.
Pt still had pn + loss of function so same surgeon decided to do ANOTHER debridement.
A few months down the track a different surgeon decided it’d be best to remove the Achilles altogether and pull through another tendon (can’t remember which one EHL maybe?).
Poor lady had been on crutches for 2 years when she hobbled into my lecturers clinic.
Very good information and loading protocols. Thank you!.. I wish the protocols were also instructed out loud instead of the music. Also, being picky, what would be the ideal body alignment and leg muscle engagement (for example, feet parallel with knees apart, med glutes engaged, straight back, shoulders back, head up, etc). Good thing is that what I see in the video looks easy enough to do at home.
Basically I’m a fat mess and I struggle to get around college and walk my dog what is my responsibility, I just walk for 10-15 my calf/Achilles cause intense pain, is there anything I could find on your channel to help? Thanks:)
i have calf pain after tendon problem after 1 month when jumping
Thanks! I’ve been struggling with Achilles pain for months now. Podiatrist suggested orthotics and PT. I’ll give these a try!
Awesome, so clear and easy to follow, going to try it for next few weeks. Thanks a lot.
hello I have a neck pain last three months already I will try to all neck exercise and stretching but don’t leave my pain
Hello! Great videos, really helpful! May seem like a stupid question but at what point do you decide the patient is ready to progress through the levels shown in this video? Is it when endurance, strength and pain has improved…? What specifically do you base it on?
http://www.amazon.com/Treat-Your-Own-Achilles-Tendinitis/dp/1457510928/ref=asap_bc?ie=UTF8
can I use these for recovery from right foot neuroma surgery? which I had a 3/17
Doctor Jo, I had my tendor surgery last November 19, 2019. and I had couple of physiotherapy sessions this couple of weeks at least once a week. I do not find my therapist effective. Can you provide me couple of exercise I can do at home until I fully recovered? btw, I already started to walk since the 3rd week of December and im still limping a little bit.
:// http://www.amazon.com/…..Treat-Your-Own-Achilles-Tendinitis……/dp/1457510928/ref=asap_bc?ie=UTF8
I had neuroma surgery on my right foot 3/31/2017 with exercises is it best to do with or without sneakers on?
Hi Dr Jo, do you think you can have this without trauma? I’ve felt pain in this area for months, but it’s not sore to the touch. Mostly when sitting. I’m wondering if it’s coming from my lower back? I’ve had an EMG which I passed.
Why do you do the exercise on the floor for insertional AT? Thanks!
Thanks for your great videos, very beneficial.
Is there any additional value for stretches in case of insertional Achilles tendinopathy?
If yes, how frequent would you recommend it?
My sister suffering with tendon injury without surgery she complaint severe pain when doing active movements would u plz send me the correct way to treat her ur videos r very interesting and very easy to understand
I have achilles tendonosis in both legs as well as plantar fasciitis. I had surgery in 2016 on the left leg for a partially ruptured achilles tendon. Will these exercises help?
I was in cast for 6 weeks after surgery; in boot for another 5 weeks… My leg/calf is super weak…. Just recently started therapy for basic ankle movement… I feel like this is taking forever…:(
s:// http://www.amazon.com/.,,Treat-Your-Own-Achilles-Tendinitis/dp/1457510928
Could my chilies tendon being too tight be causing morning pain in my foot?
Could I continue to walk while healing? I don’t necessarily mean for excercising, but just to get around.
Will this help with insertional Achilles tendinitis as well?