Table of Contents:
Achilles Tendonitis: What Causes It & How to Safely Stretch
Video taken from the channel: Duke Chiropractic
FIX Achilles Tendonitis In 8 Simple Moves | Best Exercises For Achilles Tendon Pain
Video taken from the channel: Tone and Tighten
Achilles Tendon Stretching (Don’t Do It!)
Video taken from the channel: TendonitisExpert
Dr Duke Tip: How to Safely Stretch the Achilles tendon
Video taken from the channel: Duke Chiropractic
Achilles Tendonitis Mobility Exercises
Video taken from the channel: Airrosti Rehab Centers
Achilles Tendon Stretches Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Best Exercises To Get Rid Of Achilles Tendonitis
Video taken from the channel: kristie ennis
To do the standing Achilles stretch: Stand about an arm’s length away from a wall. Lean forward and place both hands on the wall, roughly a shoulder-width apart. Extend one foot back, placing the heel flatly on the floor. Keep the other foot closer to the wall. Lean forward and press down on the.
Do this stretch with the leg that has an Achilles tendon issue. Hold on to the railings of the staircase or ladder. Put the ball of your foot on the edge of the bottom step.
Let your heel drop.Calf Stretch: Place your hands on a wall with one leg straight and the heel to the ground. Place the other leg, with the knee bent, in front of the straight leg and push your hips toward the wall.In order to stretch your Achilles and calves in a slightly different way, repeat the heel drop but bend your knees slightly while you do it. Bend your knees before you start raising your body up.
Dr Duke demonstrates how to safely stretch the Achilles tendon to prevent tendonitis.Always stretch gently, as pushing too hard on an already-tight tendon can cause it to snap. The final exercise, the Stair Stretch, is a more advanced stretch.
Work on the first two stretches first until your tendon is more flexible. Check with your doctor to make sure it is safe for you to do the Stair Stretch.The Achilles tendon is the thickest and strongest tendon in your body, connecting your calf muscles to the back of your heel. The role of the Achilles and ankle complex: why you keep getting injured.
The key power generator at push off is the ankle joint and Achilles tendo.The Achilles tendon runs from the bottom of your calf muscle to the back of your heel bone. Achilles injuries are some of the most common complaints among athletes, especially runners.Nope.
You don’t need to, and you don’t want to stretch your Achilles Tendon. In fact, you CAN’T stretch your Achilles tendon. Your Achilles Tendon doesn’t get ‘tight’.
To stretch your Achilles tendon, stand with a straight leg, and lean forward as you keep your heel on the ground. Ease into a new exercise routine, gradually intensifying your physical activity.Place the leg to be stretched behind and lean against a wall keeping the heel down. A stretch should be felt lower down nearer the ankle at the back of the leg.
Stretching on a Step: This stretch can be performed to further the stretch on the calf muscles and Achilles. Stand on a step with your toes on the step and the heels off the back.Maintaining a flexible calf by performing a wall stretch is a sound preventive measure to protect your Achilles tendon.
If you’ve suffered an Achilles injury, there’s a good chance your doctor or.For consultation call: 0818 355 4665, 08028366901; Home. About FHP.It is incorrect terminology if you perform an exercise designed to stretch your achilles tendon or plantar fascia.
Nobody can safely stretch a tendon. Tendons are composed of very inelastic collagen fibers that cannot elongate more than 3% without rupturing. The only natural way to reduce the tension on a tendon is to improve the strength and.Exercises to Avoid Excessive stretching is not good for your Achilles tendon.
The stretch that I most often recommend is the “wall stretch”. I do not recommend the “stair stretch”, the “incline stretch”, or the “put a towel around your feet and pull up until it hurts stretch”.
List of related literature:
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from Essentials of Physical Medicine and Rehabilitation E-Book |
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from Pathology and Intervention in Musculoskeletal Rehabilitation E-Book |
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from Science of Flexibility |
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from A Tooth from the Tiger’s Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior |
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from Encyclopedia of Sports Medicine |
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from The Reflexology Bible: The Definitive Guide to Pressure Point Healing |
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from The Harvard Medical School Family Health Guide |
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from Neale’s Disorders of the Foot |
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from Minor Emergencies E-Book |
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from The Massage Bible: The Definitive Guide to Soothing Aches and Pains |
157 comments
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.
Thank you for the video Dr. Kristie. Just out of curiosity is it true that bigger feet help you in balancing like in Yoga or is that just a myth. You seem really good in those types of moves especially since you’re tall. Does that play a role and what size are your feet by the way?
Excellent tips, thank you! Do you recommend going to the physio and having electrotherapy, acupuncture etc., as well or is that not necessary?
i get recurrent Achilles Tendonitis…i will suddenly get a massive pain and end up with a hot lump in Tendon..i can hardly walk for days when this occurs..low heeled shoes really make it hurt. Um gonna try these exercises…thanks from UK sufferer
Running 10 miles from 5 overnight in vibrams made my Achilles hurt. Hoping 5 day healing with some care
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!!!!!!!
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?
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.
My dad is 63 and is having hella pain in the Achilles… I’m sure these will help
I have taken about 8 weeks off from running due to sore Achilles and have just started stretching how often should i stretch my Achilles?
Dermaedge what tool at home could I use to do the same thing
How can I lengthen my calf’s with stretching my Achilles’ tendon? Is it the tightness that’s causes inflammation? And lack of nutrition cause inflammation?
Doc. should I move the derma edge upward so this doesn’t move the blood flow down into the ankle? The ankle is about the size of a baseball.
Very good video! I like the eccentric move. My dominant leg right achilles is very sore from a jump rope workout. Thanks!
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
25 years ago I pulled muscles in my shoulder/arm left arm had x-rays recently to see if it’s rotary cuff but doctor told me it Tendinitis in shoulder now it’s in elbow and incriminating pain in whole arm. With all the aspirin I take it’s still painful as i have and work rigidly in Forest environment and exercise every day what can I do without getting cut open to cure pain and don’t want pain killers to endure the addiction epidemic
I will try these exercises although It ve in pt for over 1 yr and progress is slow.
This is the very best video I’ve seen since I’ve had this issue for 6 months now . Can’t wait to start tomboy. Thank you!!
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
I just found your channel, im watching a lot of your videos and learning. I’m grateful for your channel and really wish you would still create videos. what a gem…please consider
Pain, well it can be ignored. But, what can I do about swelling in his area?
Thank you, Doctor Jo! My Achilles’ tendon has been hurting all week and after stretching feels a lot better!
what kind of shoes do you recommend for walking with this problem please? thanks for the tips!
Hi Doctor Jo I am a 3x major stroke patient with left side weakness my question what excercises can I do to stretch my Achilles due to my left side I can’t utilize my left arm or hand I can walk but I am unable to stand flat on my foot I do have surgery coming up jun24 for Achilles Lengthening hopefully to help with what I got going what excercises can I do to help stretch.
I’ve tried her calf lift and made my Achilles worse, my physio said don’t do it until you have no soreness. The trainers at the gym I go to said some Youtube videos cause more problems than they claim to cure.
Any specific exercises for tendinosis at insertion of the calcaneus? Great video!!
I had surgery to remove bone spurs in my talus, now my Achilles is tighter.
https://www.amazon.com/Treat-Your-Own-Achilles-Tendinitis/dp/1457510928/ref=asap_bc?ie=UTF8
Awesome vid.. Thank you!! Finally something that works. How long would you expect (fairly minor) achilles tendonitis to heal back to normal function?
Great video Dr. I’ve recently stumbled on to your videos and utilizing these techniques. I’ve put my body through a grinder. From military to 20 years plus of playing rugby, I’ve just accepted the pain as a badge of honor! Now I know what relief feels like. Thank you. Spaniard OUT…
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.
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?
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!
Hi Doctor Jo, thanks for the stretches, they’re great! I’m a runner and have got Haglund’s Deformity in both heels. I’ve run three marathons with it and my Chiropodist has told me they’re not getting any worse. I’ve now got a sore Achilles in one but it comes and goes and eases when I run. Would you suggest just keep stretching? Thanks, Neill from England
I use a heat pad on my calves prior to stretching which helps immensely
my personal experience…this will just agrravate ur pain….best cure is rest and rest and rest untill teh pain disappears..
Can these exercises be done in post operative Achilles tendon repair case too?
So, you’re not doing the eccentric exercise on a step…..so the drop is more?
I have been suffering with this in both ankles for over a year. I went to the doc and he didn’t tell me anything to help. Thank goodness for youbune. I have started stretching and massaging and after a few days I am walking with less of a limp.
Thanks for saying “4-5 seconds lowering” so many ppl miss this and have poor results
Thanks, I have suffered this issue for years/maybe a decade. I did what it said on the video, and my calves were burning, right one more so. I guess the issue is more in the right one then
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?
I have plantar fasciitis.. I had pain that began in my heel a few months back that is now in the Achilles’ tendon area. Is this Achilles tendinitis? Or just inflammation from the PF?
Great video,the pain for me on the top of my achilles where it attaches to the calf and have started these exercises. Thanks
Hi, I have short Achilles tendon due to which I am not able to stand for long time and not able to move my ankle upwards. I am also getting pain in the knee. What should I do? Is there any surgery that helps in my case? Please reply
Thanks for these exercises. I’m in the early stagewith 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.
I need to give these a try, I’ve noticed a lump and it really does ruin my walks, I’m trying to get my weight down, I have a few health issues, so walking is my go to fat burner.
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?
I think it´s poor. First of all, you should massage from distal to proximal, and not the other way around, to decrese oedema.
Secondly, it is bette to do eccentrical on a step, thus avoiding the concentrical part. That´s Alfredsson protocol, true and tested.
Thankyou so much! This is so helpful. I’m gonna try this now
My right achille does a tick sound when my feet are cold sometimes when I strech it. Is this normal?
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.
Hi, what about clubfoot? Achilles are very tight. Is it impossible to stretch?
Another great video Dr. K. You are awesome. Can I continue running as I recover from this?
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Nice instructions. I hope this helps, this is the first time I’ve gotten shine splint pain on my right leg and this morning my achilles is hurting.
Ever since I got a cramp(Charlie horse) I’ve just been feeling a lot of burn in the back of my heel area. If I be honest I really don’t know what to do I feel like I’m going to have Tendonitis I’m scared!
This helped me sooooo much hurt mines playing tennis nothing major thank God
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.
So my Achilles is completely disconnected if I can’t lift myself up on my toes at all? My doc appointment is next week
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
thank you. how would you know if you have injured it? (not during the stretch but just in general)
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Suffering for the past few months & now doing Physiotherapy. How about heel cushions? Are they really useful?
My Achilles tendon is calcified, I can’t move my foot up because of it. My doctor recommended me stretching it at least twice a day. I’ve been doing it for a whole month and I still see no difference. Is this really what I should be doing?
I have been suffering from pain since 1st Feb 2020. As per my ultrasound report of my left foot, I have “an irregular cortical outlines od the calcaneus bone with spur formation and relative hypoechogenicity of the overlying portion of tendinous insertion of Archilles tendon denoting tendinopathy”
Could you please what I should do? Will the spur ever get healed?
I don’t have Achilles tendinitis, but I hurt my Achilles tendon and it has never been the same.
My Achilles is hurting and I’m a runner, should I stop running for a few days and ice and stretch, or what should I do
Super…Super helpful! OMG the pain is rough and the stretches have helped so much. You are amazing!
The knee of the back leg should be bent no? Leaving it straight only works the calf muscle surely?
I’ve been in a boot all day and will be for the next three weeks but I’ve been stretching, even tho I have a partial tear and it has helped a lot
wife had spur surgery, now tendon is short and they want to go in and make it longer, can this be stretched to avoid surgery.
Having pain in right Achilles tendon for past two years.. consulted with many doctory but unfortunately no one diagnosed what’s the problem and took many medications.. no use..
Please let me know what could be the problem…
It suddenly came after awaking from bed got the pain. It started from there..
Hi Kristie this is just what i needed a positive practical approach thankyou so much x
your stretches helped me alot. i tried the belt stretch my doctor told me hasnt been working at all and one simple google to find doctor jo. after your stretch i instant felt a change in how im walking. im recovering from a broken heel
I’ve needed to stretch my tendons for years now and this will help me a lot thanks!
i am stretching against the wall but i only feel tension in the calf muscle but not in the Achilles tendon. What should i do?
Hi Dr. Jared I fell down the stairs last june and the Dr said it partially tore. He put me in a walking boot and I wore it for 2 months. It’s been a year now and I have this dark purple knot on my tendon. Still have terrible pain and I’ve been trying to work out on it and it hurts so much. Do you have any advice or can I use these tips? Please please reply this has been a year of torture.:(
My surgery is a month ago. This was what happened to me when I was playing soccer, can I still play football after recovery?
Thank you so much, you have no idea how much I benefit from all the excellent advices
This is way too painful to do.. What else can I do to stretch it? I am recovering from a broken ankle and overdid the workouts I was doing resulting in pain in the back of my heel.
Hello,
I had an Achilles related injury maybe seven years ago. In the morning my feet, my calf tend to be tight..the same symptomsalso occur if I sit somewhere too long… Is it best to do this exercise warmed up or straight out of bed? Thank you
Doctor Jo can you help? I often wake through the night with a sort of cramp but this is so painful that I’m often up & out of the bed before my eyes are open. It feels & looks like my calf muscle has clicked out place & the next day the same leg is really weak. Can the calf muscle move like that & what could this be? Many Thanks for your quick response.
thank you for these exercises! I have finally recovered from severe fractured heel from one year ago and went thru the prescribed rehab. I also follow your stretches at home and it has helped me a lot. More power to you!
I’m not sure if I have this but I have pain in my heel when I run too much or start playing sports and what not, is that something different, or is it Achilles tendinitis?
Thanks Doc for making my trouble and my pain an easiest way to get out and recover from it
For years i have been walking on my toes out of habit ever since i was little. and It seems now at age 16 my Achilles tendon is too short and i have to wear the forest gump braces. (They’re not metal though) I’m going to try these excersises and get back to you. Thanks doc!
hi Doctor JO,
I have been suffering Achilles tendon more than 7 years the cause was playing football too much time when i rest the pain goes off and when i start play football,run and wear flat shoes the pain comes again is that possible to eliminate totally by stretching with out surgery? thanks v.much
If I have a short Achilles’ tendon that caused overworking in the calf… is there a way to lessen the overworking in the calf
hey doctor jo
is it necessary to do all those stretches with shoes on the feet?
when i begin to run, my achilles begins to bother me, but it comes and goes. how long does it take for your achilles to recover?
Maybe Kristie doesn’t, but why do some women moan at men ogling them if they wear short skirts and have fake boobs to look nicer?
Recovering from achilles tendon injury (insertional) I believe my tendon is recovered and building strength, but when I try to run I can feel some stiffness, these stretches are helping me. My question is, is it alright to warm the tendon before stretching? I’m using hot gel packs before this since the last thing I want is to stretch a cold tendon and tear it again:(
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!!!
Hi Jo i Keep getting archilles tendonitus change shoes now wearing Nike 5.0 with higher toe to heel drop of 6-8mm I did wear nike free flyknit but the tightness of the flyknit in the heel keeps hurting archilles is it the shoe or do I have to stregthn the calf and archilles to improve I am 59 and have been running 35 years but didnt stretch alot in my earlier years what should I do
Hi doc am 3 days after bandage removed so can I do those excersise without damaging my injury.?
One more crucial note is that I recently wondered why my calves where so tight after I woke up. I came to the conclusion that I point my toes down when I am sleeping. Must be because of weight of the blankets…
However, as this has been for some months.. how do I prevent this?
I think the main cause of my achilles/calve tightness is due that I sleep in that position for 8h long.
I see all over the place that you also should stretch your hamstrings but I am already in a severe Anterior Pelvic Tilt so that wouldnt be really benificial it would only make my posture worse, right?
Hi
Ive been suffering from chronic achilles tendonitis for 4 months now.
Stupid school trip, my ankles werent conditioned.
Is this a good routine to do, as I recently discovered my ankles(calves,feet) are very tight? I once did trigger point release and it felt so weird in a good way, really soft afterwards.
This is my upcoming routine, will start tommorow and do for atleast 6-12wks
Hip flexor stretch 2 min
Quad stretch 2 min
Massage my feet and then my calves
Stretch calves, stretch feet. 2 min
Why 2min? my tendons are short and Ive read and saw a lot of people say that its much more effective to lengthen your shortened tendons.
I also dont feel it is working well when I stretch my calves just for 15-30 sec.
For biceps and some other muscles it works, but larger muscles and calves I prefer 2 min.
As it has been 4 months, I think mobility is way more important than strength.
Athlethes treating athlethes(youtube channel) recommended me to first gain mobility(stretch,massage) for a few weeks. Then include strength work.
Whats your view on this? It really sucks to have it in both feet ha.
I can walk, but long walks kill me afterwards. My achilles tendon gets really tight the day after and long walking is a no-no. Cycling is non painful and feels great so I stick to that.
So your balancing exercises were doing a great thing but I think I first should focus on gaining mobility and stretch before I get into strengthening later on.
Am I right?
Excuse me for wall of text, but my local doctors put me on anti inflammatory drugs which I refuse to take since it never helps and is just symptom treatment.
One thing I really like about your videos is that you are helping us instead of ‘treating’ like most PT’s or doctors do. I think you know what I mean with that:).
Would be interesting if you could make videos about posture,anterior pelvic tilt and some other deeper stuff!
The information you presented was really good, the thera band exercise didnt hurt much, the step one hurt like he**:-(, im doing ultra sound with a physio at the hospital once a week, because of covid19 they closed the physio section, so im gonna keep trying this
Yup, just made a video on how I got over a crazy Achilles injury:) definitely would recommend this video (and mine)
I got this yesterday and I can’t move an inch or stretch.please suggest exercises for a fresh injury. Your intro explantation was really helpful
this is really really helpful, i did a taekwondo session then did some skipping after that i dont normally do around 1000 jumps, dont stretch btw, now my achilles feels tight and clicks, i want to stretch then run but dont know if i should, i do not want a rupture
Thank you kit tape is good but not a fix, learning the hard way I guess. I’ve heard a lot about stretching and not stretching before a run what’s your advice?
I’m undergoing a leg lengthening procedure and I’m wondering if I could stretch the tendon by sitting with my foot under my knee and bringing my body forward so that the angle between the lg and foot decreases. I definitely feel it in my calf. Would this be a good “alternative to the standing up against a wall”?
I have difficulties with that one as I can’t put a lot of weight on the leg.
Toe walked 27/29 years 0 hamstring and calf flexibility no inflammation but def destroying my knees. Doing stretching yoga and isolation exercise everyday. I fixed my posterior pelvic tilt to a large degree yet legs stay bent because of lower leg and upper leg tightens, been trying to stay correct in form but every night once I pass out my pelvic and legs slip back into tight position and I need to prevent that, considering building a night brace. Actual braces or a professional help is unfortunately out of question, but just fixing my pelvic posterior Tilt has fixed a lot of problems. The last problem is unfortunately my legs are still just so damn tight I cannot straighten legs ever, I can’t squat, and I have permanently bent wierd legs when walking or doing anything I cease toe walking by some miracle but my ankles stay trying to shorten so I think I need a night brace. If I fix my lower legs I think I can get my upper leg issue resolved as thy have more flexibility than my Ankles. Would a
Leg brace be designed to hold my foot flat i.e. Perpendicular to my body or do I want my toes to be positioned to actually be raised. Like normally my toes are literally straight forward or even pointing down when laying on my back. Would a brace be set to hold my feet perpendicular to my body at a 90 degree, or do I want night brace set to make them go even further such as if toes were raised off ground. Basically is the brace supposed to be set to just a regular foots position or do you set it to raises toe position.
I have pain in my heel bone. I was wondering if this could be Achilles Tendonitis?
Hi, I was just wondering what a good alternative to this might be for achilles work? My situation is complex but I have CMT Type 1A and I had ankle fusion for this in 2014 with an achilles release procedure because my tendon had tightened so bad that I was walking on my forefoot completey and not even touching the heel.
While surgery has helped, the issue has came back again and the tendon has shortened again. Is there any way I can potentially lengthen this out again with daily stretches or is it a lost cause?
My question for other methods is simply because I can’t push my knee forward in to the wall like you can with my foot still ALL contacting the floor, it’s just not physically possible for me so what other good methods might you suggest? The stair drop one doesn’t really work for me either.
🙁
Best achilles tendinosis self-treatment video ever…Kudos…
Hi, I know this is a little old and someone may have asked already about Haglund’s deformity. This keeps coming back for me and the bone looks like it continues to grow. It could be perfect for months but say if I get into house cleaning mode and forget about the bending etc. I suffer usually the next day and then weeks to calm it back down again. Any advice? Thanks.
Hello, I’m going to physical therapy for toe walking, the deep tissue massage targets my calf. I’ve been toe walking for all my life. I don’t have any pain but i have no flexibility, so this makes squatting difficult. Do you know any way to relax these muscles so that i can gain flexibility? Would a night brace that flexes my foot benefit me?
I just wanted to thank you for helping me with my elbow and neck. Keep up the great work.
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!
How about if you have pain directly on the heel bone where the achilles ties in on either side of the bone
In my fifties, just started running and have some Achilles pain. Great advice, thank you.
Would it be wise do these stretches before and after my workouts?
Thank you dr Jared good advice and comprehensive techniques I’ve seen. Even Doctors I consult don’t provide these comprehensive perspective. Sports physician diagnosed my issue with enthesopathy. I’m using your techniques to strengthen. Flare ups happen happen regularly in past 6 months. I’m 68 yrs old. Quite active. I’m hopeful I can resolve it on my own with your techniques.
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?
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!!
Who else thought he was going to fall when he put his hands past the wall
Great stretches. My achilles gets tight while, I’m at work. Do you have any stretches that I can do at my desk?
Hi Dr. Jo, Thanks for posting this. I think my achilles are tight but I’m honestly not sure. I noticed it when trying to do squats (I can’t keep my heels on the floor). Will these stretches help that?
Thank you very much for the simple details of rehab tendonitis.
Ya I wasn’t able to understand why back of heels pain so much like pinching.. in small movements or while walking.
Instead of waching the Achilles i have been waching the hamstring i don’t know what took me there and stering at really hot hammy
Jared you are amazing, your explanation about which type of tendinitis (sorry if I misspelt it or pronounced it wrong )anyway
Hello. I had severe tendinitis and rested completely, for 4 month to heal. I’ve started running and playing football again, feeling very fit. I’ve woke up today with my left tendon stiff! I’m worried about my injury returning again. Any advice on what I should do will be much appreciated. Thanks
Would you say core strength plays a factor as far as limiting stress on the lower body, specifically these lower tendons
Mine doesn’t hurt. But it feels a bit creaky in the morning. I guess i might have a mild case?
Should have resisted going for a PR every time i went jogging lately. But thanks for the advice. Gonna try the calf raise thing since im not in any real pain yet
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?
Another so-called expert on here says that stretching will only inflame it more.
thanx you for the information video i really want to try this may i ask where i can get the tool and what the name is of the tool. i have the problem for months now i went to physical therapist and do every day my stretching etc but still have the problem hope this will help me.
The only change was I relaxed for 6 weeks and it got wayyy better but now it’s back to normal, probably because of my cross county training everyday
Thankyou for this. I have been struggling with what I think is achilles tendonitis for a couple of months on and off, but it’s really low down basically back of ankle top of heel. And it’s been worse surprisingly since working from home? If it stops hurting would you recommend getting back to normal excercise running etc. Or is there a period of time I need to give it?
is it as effective to stretch a muscle in prolonging a stretch for the total time of the amount of reps I’m planning to do without performing reps? ^^”? ^^”
TendonitisExpert I have a question how can I get rid of connective tissue tightness in my calf’s I don’t know I need help it’s driving me crazy I’m scared of getting Tendonitis can u please help me?
Thank you for your great information. Easy to follow and very clear. I will implement all your suggestions.
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 YouTube. 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?
I’m 17 and active and I run about 3-4 times a week and went for one 2 nights ago and my Achilles just got very painful towards the end of the run and every since, any tips should I be worried?
you know you gave the best explanation and showed how to treat this problem ive ever seen on a video you talk a bit fast but the approach s easy to understand explanation then easy to understand reasons and treatment and how each part of treatment helps i thank you i assume if the pain is more on side of heel still off the tendon treatment is same
Hi Doctor Jo!
I have very short Achilles. I’ve been researching about the possible reasons why and came across that toe walking after the age of 3 might have caused that. I’ve walked on my toes almost until I was 7. Can I lengthen my Achilles with these exercises?
Thank you Kristie! I didn´t know the difference between deep pressure and the fascia lymph system massage.
I need to increase ankle mobility for squat depth what should I do? I am training for vertical leap and don’t want to ruin my gains…
What should be done first. The Stretches or the strenghtening exercises?
Hi Jared.. can this issue hurt your toes as well?? I have this problem but I also have a frequent feet cramping, is that associated with Tendinitis?
I have the pain on the outside or right on the back of the heel and to the outside from there.. Not the inside.. Is this achilles tendonitis or something else?
I will try these! I have an Achilles bursa is this a good therapy for bursa?
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.!
hello myself i have finished surgery of complete tear tendon achillies now i cannot make my ankle up down how long it take to make my ankle up down
Good video. Do you have any videos on tendinitis in the back of the knee joint please?
Do you have any videos on working out your hamstring tendinitis, and do you have any exercises to help work this area out? I have a hamstring tendinitis and have gone through pt and it is slowly getting better. Will it, in time get back to normal? I appreciate all the advice.
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.
Thankyou good coverage and exercise.
Can you please recommend exercise for foot exercise for weakened lateral ligaments due to bunion problems.
She really shouldn’t be sitting that way towards the camera it’s a little obscene
I have this but off to the left side of my achilles on my left foot, for a year. Scar tissue…. is the problem. I also have bone spurs but the therapist said that was not an issue to the tendonitis. I am a runner and this injury has brought me down.
So stretch all muscles in my legs but not the Achilles’ tendon?
Hi. Thanks for all your PT tips.. My request if possible any good strengthening workouts exercises for postLabrum tear repair surgery, on right hip.(of course after healing ).
:// http://www.amazon.com/.Treat-Your-Own-Achilles-Tendinitis/dp/1457510928/ref=asap_bc?ie=UTF8