Just to avoid confusion, you say 1.25%, but it's really 1.25 times, or 125% of body-weight, for seated raises. So if you weigh 50kg, you load 62.5kg. Similarly for standing raises, if it says 1 leg 125% bw, that means you use your body weight (100%) plus 25%, so if you weigh 50kg you add a backpack with 12.5kg. Otherwise excellent content you provide! Very useful.
Very many thanks Alison for your most welcome reminder of the importance of progressing my lengthy exercise programme to return to comfortable walking. My left heel tendonosis came completely out of the blue but as a 78 year old, 70 Kg male, after 18 months of benefitting well from your invaluable videos my recovery had frustratingly plateaued at I would guess about 85%. But after your reminder I firstly added one 4Kg then after 3 weeks two 4Kg weights to my backpack before doing my routine single leg heel raises and progress was thankfully resumed... It's probably now nearing 98% - probably even better if I had the courage to return to the longer distance walking I had previously taken in my stride for many years!
Sometimes it goes away and other times not - the research haven't really addressed why this is. But like the other comment said - it doesn't really matter - you can get back to full pain-free sport and daily activities by strengthening the tendon despite the lump being present.
I just found your channel (actually the algorithm found it for me). Can you recommend how the information on Achilles rehab be applied to forearm extensor tendinopathy? If yes, what videos would be the best to watch? Thanks :)
Hi. I think my Achilles has been getting better with your help. Thx. I can run 10+ miles without excessive pain. Sometimes I hardly feel it at all but other times it will hurt for just a second before calming down again. I also bike. I notice after 10-15 miles my Achilles will start aching some. It doesn’t get much worse though. I end up compensating the pedal stroke to ensure it doesn’t get too bad. My question is - do I need to compensate my pedal strokes for an achy Achilles? If I was running I might walk uphill or slow down a little but otherwise it doesn’t get worse. If I was running I would assign the pain level at 2-3. I would walk or stop at 5 if it lasts too long. When I exit the bike I walk gingerly like just getting out of bed with stiff Achilles. It’s fine the rest of day and next day.
I would not compensate by changing your pedal stroke - you are likely to injure something else with that. The same rules apply to all activities - so simply use the same system you use for running when cycling.
Hi there, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
@@TreatMyAchilles thank you! I did my other one in '17 and ended up needing an fhl tendon transfer after a failed conservative treatment. Currently on course i hope for a non operative method this time as the gap was deemed small enough from an NHS scan. Do you know if reflexology helps? I served a woman reflexologist who was telling me to try it.
@@TreatMyAchilles i think she was implying it would help with circulation but i did wonder if she wasn't trying to drum up some business. Thanks again 🙏
Towards the end of the rehab yes. The slow return to running is a very important part to help strengthen the tendon. But we can cheat with how we run, so you may end up compensating if you do it too early, so the exercises are useful because they force you to work the tendon through full range.
One thing I find frustrating about rehab is that once I have an issue it's like I suddenly need to get the strength of Superman in that area to recover. I know that most of my friends who run couldn't do nearly as many weighted heel lifts as I now can but they don't have any problem running. Indeed the same would have applied to me say a few weeks before I did the overuse that caused my achilles problem. Do you have any thoughts about this?
Yes - that is true - but the muscle strength is actually just a byproduct of the treatment. The strength training is a way to stimulate the tendon to remodel and grow - and for that you need time + load. Hence why there also isn't much need to try and ramp up the strength ++++ quickly but rather take a slightly more gradual approach and only increase weights when you can comfortably manage the current load. It's the time you train at a specific intensity (usually set as a specific rep max) that is what's important.
That's really helpful. Thank you. Yes, I find that my calves get fatigued before there is any sign of achilles pain, so I just take breaks and do more sets instead.
If I have a low grade achilles rupture, can I start doing calf raises? I can walk on both feet without much pain and I avoid motion that moves my toes towards my knee. I enjoy hiking and walking a lot, can I still do those activities but on a gentler scale?
I really can't provide a safe answer to this without getting an in depth understanding of your situation, including testing your current strength etc. I provide advice about walking with a tear here: ruclips.net/video/XTkA-g6YzCI/видео.html And you can find advice about partial tear treatment here: ruclips.net/video/O9E-PkGPZrM/видео.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/treatment-packages
mam i got accident by bike and it tore my tendon achilles and i got operation and 6 months over ican only walk but i can't run how to recover fast please reply mam from india.
Hi there, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Just to avoid confusion, you say 1.25%, but it's really 1.25 times, or 125% of body-weight, for seated raises. So if you weigh 50kg, you load 62.5kg. Similarly for standing raises, if it says 1 leg 125% bw, that means you use your body weight (100%) plus 25%, so if you weigh 50kg you add a backpack with 12.5kg.
Otherwise excellent content you provide! Very useful.
Very many thanks Alison for your most welcome reminder of the importance of progressing my lengthy exercise programme to return to comfortable walking. My left heel tendonosis came completely out of the blue but as a 78 year old, 70 Kg male, after 18 months of benefitting well from your invaluable videos my recovery had frustratingly plateaued at I would guess about 85%. But after your reminder I firstly added one 4Kg then after 3 weeks two 4Kg weights to my backpack before doing my routine single leg heel raises and progress was thankfully resumed... It's probably now nearing 98% - probably even better if I had the courage to return to the longer distance walking I had previously taken in my stride for many years!
Thanks for sharing!
10 kg is nothing but progression is key.
Does the lump on the heel disappear with the successful treatments?
I think not, but thats not the problem
Sometimes it goes away and other times not - the research haven't really addressed why this is. But like the other comment said - it doesn't really matter - you can get back to full pain-free sport and daily activities by strengthening the tendon despite the lump being present.
@@TreatMyAchilles thank you 😊
I just found your channel (actually the algorithm found it for me). Can you recommend how the information on Achilles rehab be applied to forearm extensor tendinopathy? If yes, what videos would be the best to watch? Thanks :)
This video may be of use: ruclips.net/video/6fuImDN9PH4/видео.html
Hi. I think my Achilles has been getting better with your help. Thx. I can run 10+ miles without excessive pain. Sometimes I hardly feel it at all but other times it will hurt for just a second before calming down again. I also bike. I notice after 10-15 miles my Achilles will start aching some. It doesn’t get much worse though. I end up compensating the pedal stroke to ensure it doesn’t get too bad.
My question is - do I need to compensate my pedal strokes for an achy Achilles? If I was running I might walk uphill or slow down a little but otherwise it doesn’t get worse. If I was running I would assign the pain level at 2-3. I would walk or stop at 5 if it lasts too long. When I exit the bike I walk gingerly like just getting out of bed with stiff Achilles. It’s fine the rest of day and next day.
I would not compensate by changing your pedal stroke - you are likely to injure something else with that. The same rules apply to all activities - so simply use the same system you use for running when cycling.
I had achilles injury now three months but my achilles is still swollen what exercises should I do Madam
Hi there,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Do you have any advice or videos for people who have ruptured their Achilles?
We have a Video Playlist just for that: ruclips.net/p/PL1sDnegMCeASVkEkkQVimA2OsHdPJzAuy
@@TreatMyAchilles thank you! I did my other one in '17 and ended up needing an fhl tendon transfer after a failed conservative treatment. Currently on course i hope for a non operative method this time as the gap was deemed small enough from an NHS scan. Do you know if reflexology helps? I served a woman reflexologist who was telling me to try it.
No, reflexology doesn't help for a ruptured Achilles tendon.
@@TreatMyAchilles i think she was implying it would help with circulation but i did wonder if she wasn't trying to drum up some business. Thanks again 🙏
Can running itself be one of the exercises?
Towards the end of the rehab yes. The slow return to running is a very important part to help strengthen the tendon. But we can cheat with how we run, so you may end up compensating if you do it too early, so the exercises are useful because they force you to work the tendon through full range.
One thing I find frustrating about rehab is that once I have an issue it's like I suddenly need to get the strength of Superman in that area to recover. I know that most of my friends who run couldn't do nearly as many weighted heel lifts as I now can but they don't have any problem running. Indeed the same would have applied to me say a few weeks before I did the overuse that caused my achilles problem. Do you have any thoughts about this?
Yes - that is true - but the muscle strength is actually just a byproduct of the treatment. The strength training is a way to stimulate the tendon to remodel and grow - and for that you need time + load. Hence why there also isn't much need to try and ramp up the strength ++++ quickly but rather take a slightly more gradual approach and only increase weights when you can comfortably manage the current load. It's the time you train at a specific intensity (usually set as a specific rep max) that is what's important.
But that answer doesn't explain it totally - some things we just don't really understand 100%
That's really helpful. Thank you.
Yes, I find that my calves get fatigued before there is any sign of achilles pain, so I just take breaks and do more sets instead.
If I have a low grade achilles rupture, can I start doing calf raises?
I can walk on both feet without much pain and I avoid motion that moves my toes towards my knee. I enjoy hiking and walking a lot, can I still do those activities but on a gentler scale?
I really can't provide a safe answer to this without getting an in depth understanding of your situation, including testing your current strength etc. I provide advice about walking with a tear here: ruclips.net/video/XTkA-g6YzCI/видео.html
And you can find advice about partial tear treatment here: ruclips.net/video/O9E-PkGPZrM/видео.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/treatment-packages
mam i got accident by bike and it tore my tendon achilles and i got operation and 6 months over ican only walk but i can't run how to recover fast please reply mam from india.
Hi there,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Any thoughts on shock wave therapy for insertional tendinopathy
Waste of time
It works for some people and not for others - we have a video discussing it: ruclips.net/video/GGZvRdxEXp8/видео.html