Backing away from eccentric exercises and just doing gentle movement and gentle calf massage has been a game changer for my 20 years of chronic pain. I thought I wasn’t doing enough but ends up I was doing too much!! TYSM for your helpful videos.
OMG, You are everywhere. Was looking for this and you appeared and presented this video which of course is brilliant. All this time I was doing the wrong stretch. Thanks for correcting my fault.🆒
Thank you so much for sharing your insights in such a clear and useful way. I have seen quite some of ur vids and they helped me a great deal, preventing a serious flare-up of an upcoming achilles injury. I also use a vibration plate in this process, as a kind of post-workout calf, hamstrings and tendon "massage". Are you guys aware of any scientific research on possible effects of using vibration plates for tendon injuries? Keep up the good work 🙏🏅
Thanks for your great videos. You are so professional and your tips are beneficial... i reall need to know the difference between bursitis and bone spur because i had a surgery on my left tendon achilles and because of overloading my weight on stairs and sometimes kind of jumping despite using english canes i yesterday felt pain and noticed like haglund's syndrome just small like in the beginningi guess...i ve seen your video explaining how could shoes with heels could help or buying a sole but what shoes do you recommend to use for walking both at home and outside and thank you very much.
I explain what bursitis is in this video: ruclips.net/video/B1LMKwEZ5mo/видео.html And I explain haglund's here: ruclips.net/video/Q5ay6kc2x2g/видео.html So if you watch those videos they should tell you the difference. As for shoes - any shoe that has a bit of a heel (like a running shoe) and that feels comfortable usually works - there is no specific brand etc. we recommend.
Thanks I just have a question is it OK to ues your hands if you can't to the one with the one foot up on tip toes as I can't get my bad foot to go up on its own I have to hold the door post and pull my self up does it still work
I would get it checked by a physio - you need to know why it can't go up and if it is torn or just weak. If it is torn, you need a very specific treatment plan.
Very informative thank you. Do the instructions in this video or any other of your videos apply to Achilles parentendon pain or are they appropriate for only tendinopathy? Where can I find out about treatment for paratendonitis? Nervous about aggravating my condition further
We don't yet have a video about paratenon pain but the main difference is that you really want to make sure your pain during and in 24 hours after doing exercises does not increase by more than about 1/10 (so discomfort not pain is OK)
Hello and thank you for this great video and exercises. I am suffering from both Achilles and anterior tibial tendinitis for years now. I was active but in the past few years my tendinitis are preventing from doing any physical activities. I was put on steroids injections that are not effective anymore. I am wondering if you have any suggestions or advice for me. Thanks again for everything you’ve done here for us Fatou
Hi Fatou - here are some thoughts: 1. It would be better if you stop having the steroid injections - yes, they can decrease the pain but they are actually not good for your tendons in the long run. 2. In cases like yours it is usually a combination of figuring out what daily activities flare it up and adapting those 3. Plus starting a super gentle rehab plan that is very slowly increased over months that help it - if the exercises are too aggressive they usually just flare it up. 4. I obviously don't know your circumstances but if you have entered peri-menopause or menopause, then that may also impact your tendons and be part of what is making them flare up. Hope this gives your some ideas - if you wanted help with figuring this out and getting back to your active life, this is something our team can help with via video call consultation. You can read more about it here: www.treatmyachilles.com
Thanks for the great videos. I have a very painful right achilles tendon, although I think its on the right side of my right tendon. I have had this for almost a year now, I am a basketball player. Yesterday the pain was so bad that it actually affected me during the game. I was also doing the calf stretch you listed to avoid. I don't know where to start to fix my issue so that I can get back to playing basketball pain free. Any ideas? Thanks! Michael :)
Hi Michael, you may find the following videos useful: This one explains why the Achilles gets injured: ruclips.net/video/cNOxd3w37K0/видео.html And in this one I discuss all the treatment options and what works best for what type of situation: ruclips.net/video/H1nfgU1amvg/видео.html If you want help with your rehab and 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/treatment-packages
Hey man I’ve been going through the same thing since January this year, I have absolutely no explosiveness at all no matter how hard try due to my body protecting itself from tearing my achilles, so How’s your Achilles these days ??
Yes, but with insertional (where haglunds pain is) it is very sensitive to stretch. So doing them in bare feet can cause pain. Using a shoe that has a bit of a heel on them is usually better as it takes the strain off the injured area. Also, the isometrics is often not a good idea for these. If you want 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
At this intensity, you will not really get much strength gains from these exercises (and that's not why you do them) so it really doesn't matter. The aim of these exercises are purely for pain relief, so choose the one that works best for that. As for after this, when building strength - what type of calf raise you choose will vary depending on your case and often a mix of them are used. In my experience, straight leg calf raises are usually better tolerated (especially in early rehab) and you can recover fully by just doing them. However, sometimes you do need to add bent-knee ones in as well. It is actually not a case that they 100% work different muscles and tendons - they simply work specific ones harder but you use your full calf complex for both types. So, even if you do only a straight-leg calf raise, your soleus still works but not as hard as when you do it with a bent knee.
Have had Achilles tendon pain for over 12 years. Have had Shockwave therapy and tried all sorts of creams and stretches. Calves are not underdeveloped by any means. Last podiatrist suggested more stretching and possibly cutting muscle to relieve tension. How the heck do I know which to believe when they're polar opposite approaches?
Experimenting and observing how your pain reacts is often the best approach. Not everyone needs strength training and often when pain has been present for so long, it is the pain system that has gone a bit off-balance and is creating pain when in fact it should have shut up ages ago. So, if you want to test a treatment, observe first for 1 week what your normal fluctuation in pain is. Then add a new treatment (stretching in this case) in and observe how your pain reacts during and in the hours and days after doing it. Don't test more than one thing at a time otherwise you don't know what is causing the change (for better or worse). If you wanted help trying to figure this out, our team are very experienced in helping people overcome tricky cases and can help via video call. You can find more information about our online service and also read our review here: www.treatmyachilles.com/
For insertional pain, at what week should you start stretching it again? Would ice help in the early weeks or would overall just not stretching it speed up the recovery?
I usually advise my patients to refrain from passive stretches until we've restored the load bearing capacity (single heel raises with added weights) and also managed to transition to doing them over shallow step. Ice can be useful for pain but does not speed up recovery. You can find more treatment advice here: ruclips.net/video/H1nfgU1amvg/видео.html
I fractued my ankle many months ago, it has been fully healed for a while but my achilies still just feels tight and my knees cannot go over my toes. Are static stretches recommended?
It is difficult to give a safe answer because it would depend on what is going on with your Achilles - if it is just tightness and not injured, then yes, static stretches can be useful, especially for post fracture rehab. Just always be sensible. Holding a super strong stretch for 2min is not a good idea. But doing several reps of 30 to 60 sec stretches at a sensible intensity can be OK.
Calf raises is definitely part of the rehab for a ruptured Achilles but I can't know if you're at the correct stage to do them, so you have to ask your physio. The lump has no impact on your rehab - it might even remain after you're already back to full sport.
I'm in physical therapy for the 2nd time, started with left foot now in both. Foot doctor says try therapy but probably won't get much relief. If not, PRP is next to avoid surgery. Advice on PRP?
This is usually OK to start under those circumstances - I explain it in the beginning of the video. But if you're not sure, check with your physio - they will be able to advise on what is best for your case.
Not sure mine is an achiles issue….my heel is very sore on the sides to the touch and pain when walking..cannot find specific videos on this part of the heel….so not sure how to treat it…..must go have it checked out…bummer. any thoughts would be appreciated
If it is sore on both sides when you squeeze the heel bone, it might be something to do with your heel bone. But if it is just one side of the heel, then it might be one of the other tendons that run there. Get it checked so you can get it sorted. This is also something our team can assess and help you with via video call even though it might not be the Achilles, so check out the website if you would like to know more about it: www.treatmyachilles.com/
I had an Achilles replacement with my ankle replacement and honestly it has caused more issue than the full joint (which has been the worst one I have had) but my question is what are thoughts on splints at night?
I'm not sure about your case because it is not straightforward, but this is our advice for night splints and Achilles tendonitis: ruclips.net/video/Vp7Wowl1s_k/видео.html
@@TreatMyAchilles Thank you so much for your incredibly quick reply. This has opened up a door to a bunch of different options. I’ll see if anything works.
When is it OK to run? Can I run if I don't experience pain? for example, I can run 1 mile right now. I couldn't do that 3 months ago, I've been doing all the exercises, going to PT, and walk/running 1 mile, now it doesn't hurt. Wondering if I could go to 1.2 miles... thank you for your videos :)
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 stiffness that lasts for more than 24 hours So, as long as your current running does not influence your symptoms, it might be OK to do - but check with your physio. And make sure you give it plenty of recovery days after a run. You can find more advice here: ruclips.net/video/979YRkBKm6o/видео.html
This is great information for the rehab part, but what about the remaining 23 hours of my day? Have to walk and go on train, buses, airplanes for my job and of course walking to and from these places is painful. Ugh!! Seems like a viscous pain cycle never ending!!
It can really help to change to a shoe with a small heel on it or place heel lifting inserts into your shoes to take the strain off your Achilles while you walk. This video explains about it: ruclips.net/video/crzrN0KseWg/видео.html Maybe you can also benefit from this video where I summarize the best treatment options: ruclips.net/video/H1nfgU1amvg/видео.html If you wanted help figuring it out, 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/treatment-packages
I think I made it worse by attempting the one-leg exercise while standing halfway on a step. When lowering the body, the Achilles tendon may have been over-stretched. Maybe I tried to rehab it too fast too strong.
That is a very common cause for flare-ups. We favour a less-is-more approach and start with the easiest versions of exercises first and build from there. If you want help with your rehab and 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
Then you perhaps need to consider changing what rehab exercises you do. These videos may be useful: 👉One about exercise progression: ruclips.net/video/Dp8gzq9zoy4/видео.html 👉One about all evidence-based treatments: ruclips.net/video/H1nfgU1amvg/видео.html
How soon should I start strengthening exercises after straining both of my Achilles recently during a hilly 5km park run effort. It’s been a week since I hurt them, after trying a few runs but still soreness I’ve had a full 5 days with no running? Thanks
You can usually start with very gentle exercises at this point (small number of double leg heel raises just to floor level) and then progress it depending on how your tendon reacts. If you wanted more tailored 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/treatment-packages
Ugh - that's frustrating - perhaps this video can give you more ideas of where to go next - it discusses all the research-backed treatments: ruclips.net/video/H1nfgU1amvg/видео.html
Yip - it can be quite useful to film yourself doing exercises - I often find when I watch things back that what I thought was perfect execution turns out to be a bit wobbly. Mind-body connection not always in top form!
Backing away from eccentric exercises and just doing gentle movement and gentle calf massage has been a game changer for my 20 years of chronic pain. I thought I wasn’t doing enough but ends up I was doing too much!! TYSM for your helpful videos.
Great to hear!
This video is my eye opener let me avoid those stretches for 2 weeks and I'll keep focusing on the exercises 💯👍
OMG, You are everywhere. Was looking for this and you appeared and presented this video which of course is brilliant. All this time I was doing the wrong stretch. Thanks for correcting my fault.🆒
Glad it was helpful!
Thank you so much for sharing your insights in such a clear and useful way. I have seen quite some of ur vids and they helped me a great deal, preventing a serious flare-up of an upcoming achilles injury.
I also use a vibration plate in this process, as a kind of post-workout calf, hamstrings and tendon "massage". Are you guys aware of any scientific research on possible effects of using vibration plates for tendon injuries?
Keep up the good work 🙏🏅
Glad you're finding the content useful! I've no come across any mention of vibration plates for tendon recovery.
best pt channel !
Brilliant!
Thanks for sharing
My pleasure!
Great video 👌
Gentle exercise 🙏🏼
Great video, thank you. What about cold vs heat in the tendon?
Here's my take on that: ruclips.net/video/WXRbl7XZG50/видео.html
Thanks for your great videos. You are so professional and your tips are beneficial... i reall need to know the difference between bursitis and bone spur because i had a surgery on my left tendon achilles and because of overloading my weight on stairs and sometimes kind of jumping despite using english canes i yesterday felt pain and noticed like haglund's syndrome just small like in the beginningi guess...i ve seen your video explaining how could shoes with heels could help or buying a sole but what shoes do you recommend to use for walking both at home and outside and thank you very much.
I explain what bursitis is in this video: ruclips.net/video/B1LMKwEZ5mo/видео.html
And I explain haglund's here: ruclips.net/video/Q5ay6kc2x2g/видео.html
So if you watch those videos they should tell you the difference. As for shoes - any shoe that has a bit of a heel (like a running shoe) and that feels comfortable usually works - there is no specific brand etc. we recommend.
@TreatMyAchilles thank you very much for your reply and all the best May Allah protect you
Yes thankyou 💓 may you please do bursitis next please and thank you
Here's our heel bursitis video: ruclips.net/video/B1LMKwEZ5mo/видео.html
Thanks!!
Welcome!
Thanks I just have a question is it OK to ues your hands if you can't to the one with the one foot up on tip toes as I can't get my bad foot to go up on its own I have to hold the door post and pull my self up does it still work
I would get it checked by a physio - you need to know why it can't go up and if it is torn or just weak. If it is torn, you need a very specific treatment plan.
Excellent
Thank you so much.
Gud one
Thanks a lot❤❤❤❤❤❤❤❤❤❤❤❤❤
Always welcome
Very informative thank you. Do the instructions in this video or any other of your videos apply to Achilles parentendon pain or are they appropriate for only tendinopathy? Where can I find out about treatment for paratendonitis? Nervous about aggravating my condition further
We don't yet have a video about paratenon pain but the main difference is that you really want to make sure your pain during and in 24 hours after doing exercises does not increase by more than about 1/10 (so discomfort not pain is OK)
Hello and thank you for this great video and exercises.
I am suffering from both Achilles and anterior tibial tendinitis for years now. I was active but in the past few years my tendinitis are preventing from doing any physical activities. I was put on steroids injections that are not effective anymore.
I am wondering if you have any suggestions or advice for me.
Thanks again for everything you’ve done here for us
Fatou
Hi Fatou - here are some thoughts:
1. It would be better if you stop having the steroid injections - yes, they can decrease the pain but they are actually not good for your tendons in the long run.
2. In cases like yours it is usually a combination of figuring out what daily activities flare it up and adapting those
3. Plus starting a super gentle rehab plan that is very slowly increased over months that help it - if the exercises are too aggressive they usually just flare it up.
4. I obviously don't know your circumstances but if you have entered peri-menopause or menopause, then that may also impact your tendons and be part of what is making them flare up.
Hope this gives your some ideas - if you wanted help with figuring this out and getting back to your active life, this is something our team can help with via video call consultation. You can read more about it here: www.treatmyachilles.com
Thank you for the advice. I will schedule a consultation as my foot condition is more complex than what I can explain here. @@TreatMyAchilles
Thanks for the great videos.
I have a very painful right achilles tendon, although I think its on the right side of my right tendon. I have had this for almost a year now, I am a basketball player. Yesterday the pain was so bad that it actually affected me during the game. I was also doing the calf stretch you listed to avoid.
I don't know where to start to fix my issue so that I can get back to playing basketball pain free. Any ideas? Thanks! Michael :)
Hi Michael, you may find the following videos useful:
This one explains why the Achilles gets injured: ruclips.net/video/cNOxd3w37K0/видео.html
And in this one I discuss all the treatment options and what works best for what type of situation: ruclips.net/video/H1nfgU1amvg/видео.html
If you want help with your rehab and 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/treatment-packages
Hey man I’ve been going through the same thing since January this year, I have absolutely no explosiveness at all no matter how hard try due to my body protecting itself from tearing my achilles, so How’s your Achilles these days ??
The more i watch her videos,the more i want to buy their online help
I did. I booked Kevin. Excellent, highly recommend him
I have used them they are fab
is this the same for pain caused in that location caused by haglund deformity?
Yes, but with insertional (where haglunds pain is) it is very sensitive to stretch. So doing them in bare feet can cause pain. Using a shoe that has a bit of a heel on them is usually better as it takes the strain off the injured area. Also, the isometrics is often not a good idea for these. If you want 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'm scared because the pain in mine is going from the back of my foot to the heel. 😢. Finally going to see a physical therapist in a couple of weeks.
That might actually not be tendonitis but rather a different injury - the physio will be able to assess it for you.
Seated and standing calf raises work different muscles and tendons. Which one is more beneficial for IAT?
At this intensity, you will not really get much strength gains from these exercises (and that's not why you do them) so it really doesn't matter. The aim of these exercises are purely for pain relief, so choose the one that works best for that.
As for after this, when building strength - what type of calf raise you choose will vary depending on your case and often a mix of them are used. In my experience, straight leg calf raises are usually better tolerated (especially in early rehab) and you can recover fully by just doing them. However, sometimes you do need to add bent-knee ones in as well.
It is actually not a case that they 100% work different muscles and tendons - they simply work specific ones harder but you use your full calf complex for both types. So, even if you do only a straight-leg calf raise, your soleus still works but not as hard as when you do it with a bent knee.
Have had Achilles tendon pain for over 12 years. Have had Shockwave therapy and tried all sorts of creams and stretches. Calves are not underdeveloped by any means. Last podiatrist suggested more stretching and possibly cutting muscle to relieve tension. How the heck do I know which to believe when they're polar opposite approaches?
Experimenting and observing how your pain reacts is often the best approach. Not everyone needs strength training and often when pain has been present for so long, it is the pain system that has gone a bit off-balance and is creating pain when in fact it should have shut up ages ago. So, if you want to test a treatment, observe first for 1 week what your normal fluctuation in pain is. Then add a new treatment (stretching in this case) in and observe how your pain reacts during and in the hours and days after doing it. Don't test more than one thing at a time otherwise you don't know what is causing the change (for better or worse). If you wanted help trying to figure this out, our team are very experienced in helping people overcome tricky cases and can help via video call. You can find more information about our online service and also read our review here: www.treatmyachilles.com/
does this apply for achilles tendinopathy as well?
Yes, it does. Achilles tendonitis and Achilles tendinopathy are the same for all practical purposes.
@@TreatMyAchilleswhat about tendonosis ?? I have a lump on my right Achilles
For insertional pain, at what week should you start stretching it again? Would ice help in the early weeks or would overall just not stretching it speed up the recovery?
I usually advise my patients to refrain from passive stretches until we've restored the load bearing capacity (single heel raises with added weights) and also managed to transition to doing them over shallow step. Ice can be useful for pain but does not speed up recovery. You can find more treatment advice here: ruclips.net/video/H1nfgU1amvg/видео.html
I fractued my ankle many months ago, it has been fully healed for a while but my achilies still just feels tight and my knees cannot go over my toes. Are static stretches recommended?
It is difficult to give a safe answer because it would depend on what is going on with your Achilles - if it is just tightness and not injured, then yes, static stretches can be useful, especially for post fracture rehab. Just always be sensible. Holding a super strong stretch for 2min is not a good idea. But doing several reps of 30 to 60 sec stretches at a sensible intensity can be OK.
Can I do calf raises with a lump on my healing ruptured achilles tendon
Calf raises is definitely part of the rehab for a ruptured Achilles but I can't know if you're at the correct stage to do them, so you have to ask your physio. The lump has no impact on your rehab - it might even remain after you're already back to full sport.
@@TreatMyAchilles thank you but how can I use ice or warm water to ease the pain coz I don't know what to put first
Here's our video on that: ruclips.net/video/WXRbl7XZG50/видео.html
I'm in physical therapy for the 2nd time, started with left foot now in both. Foot doctor says try therapy but probably won't get much relief. If not, PRP is next to avoid surgery. Advice on PRP?
Here's our video on PRP: ruclips.net/video/9d7S5KQ698o/видео.html
Should someone do this if they have imsertional tendonitis and a little bit of heel pain or should we wait until heel.pain is gone ? Thanks
This is usually OK to start under those circumstances - I explain it in the beginning of the video. But if you're not sure, check with your physio - they will be able to advise on what is best for your case.
Not sure mine is an achiles issue….my heel is very sore on the sides to the touch and pain when walking..cannot find specific videos
on this part of the heel….so not sure how to treat it…..must go have it checked out…bummer. any thoughts would be appreciated
If it is sore on both sides when you squeeze the heel bone, it might be something to do with your heel bone. But if it is just one side of the heel, then it might be one of the other tendons that run there. Get it checked so you can get it sorted.
This is also something our team can assess and help you with via video call even though it might not be the Achilles, so check out the website if you would like to know more about it: www.treatmyachilles.com/
@@TreatMyAchilles thank you
Ive been sitting on a deep squatting position for a very long. It might have aggravated my achilles tendon by being stretched in that position.
I had an Achilles replacement with my ankle replacement and honestly it has caused more issue than the full joint (which has been the worst one I have had) but my question is what are thoughts on splints at night?
I'm not sure about your case because it is not straightforward, but this is our advice for night splints and Achilles tendonitis: ruclips.net/video/Vp7Wowl1s_k/видео.html
@@TreatMyAchilles Thank you so much for your incredibly quick reply. This has opened up a door to a bunch of different options. I’ll see if anything works.
When is it OK to run? Can I run if I don't experience pain? for example, I can run 1 mile right now. I couldn't do that 3 months ago, I've been doing all the exercises, going to PT, and walk/running 1 mile, now it doesn't hurt. Wondering if I could go to 1.2 miles...
thank you for your videos :)
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 stiffness that lasts for more than 24 hours
So, as long as your current running does not influence your symptoms, it might be OK to do - but check with your physio. And make sure you give it plenty of recovery days after a run. You can find more advice here: ruclips.net/video/979YRkBKm6o/видео.html
This is great information for the rehab part, but what about the remaining 23 hours of my day? Have to walk and go on train, buses, airplanes for my job and of course walking to and from these places is painful. Ugh!! Seems like a viscous pain cycle never ending!!
It can really help to change to a shoe with a small heel on it or place heel lifting inserts into your shoes to take the strain off your Achilles while you walk. This video explains about it: ruclips.net/video/crzrN0KseWg/видео.html
Maybe you can also benefit from this video where I summarize the best treatment options: ruclips.net/video/H1nfgU1amvg/видео.html
If you wanted help figuring it out, 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/treatment-packages
I think I made it worse by attempting the one-leg exercise while standing halfway on a step. When lowering the body, the Achilles tendon may have been over-stretched. Maybe I tried to rehab it too fast too strong.
That is a very common cause for flare-ups. We favour a less-is-more approach and start with the easiest versions of exercises first and build from there.
If you want help with your rehab and 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 doing that 4 months,calf raises but its not gone i want back to fotball
Then you perhaps need to consider changing what rehab exercises you do. These videos may be useful:
👉One about exercise progression: ruclips.net/video/Dp8gzq9zoy4/видео.html
👉One about all evidence-based treatments: ruclips.net/video/H1nfgU1amvg/видео.html
How soon should I start strengthening exercises after straining both of my Achilles recently during a hilly 5km park run effort. It’s been a week since I hurt them, after trying a few runs but still soreness I’ve had a full 5 days with no running? Thanks
You can usually start with very gentle exercises at this point (small number of double leg heel raises just to floor level) and then progress it depending on how your tendon reacts.
If you wanted more tailored 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/treatment-packages
Thank you. How often would you do these exercises? Everyday or not ?
Been having it for 3 years.. no help tried almost everything
Ugh - that's frustrating - perhaps this video can give you more ideas of where to go next - it discusses all the research-backed treatments: ruclips.net/video/H1nfgU1amvg/видео.html
I'd love it if you could give a warmup for the achilles before running, which would make it less vulnerable for more pain.
Thank you, that's a good suggestion. I've added it to the to-do list.
your left leg looked a bit wobbly on the calf raises!
Yip - it can be quite useful to film yourself doing exercises - I often find when I watch things back that what I thought was perfect execution turns out to be a bit wobbly. Mind-body connection not always in top form!