I went to three different foot doctors that did no tests, just said "Achilles tendonitis, stretch it" and I kept saying the pain was coming from lower than what they were describing. Years I've had this pain and stretching made it worse. It wasn't until I found out that insertional Achilles tendonitis better matched what I was feeling and I discovered these exercises, that I started to feel some relief. I was doing the complete opposite of what I needed because of lazy doctors that couldn't be bothered to listen. One of them spent less than a minute with me and didn't even look at it before saying, "stretch and put Voltaren on it."
Ya this deserves a like. There are so many other achilles medical conditions out there but I think this is exactly what I have an insertional achilles tendonitis. I thought I had plain old achilles tendonitis, then a bone spur, then bursitis, then the Hagrid deformity thing and the exercises for those injuries have been probably slowing down my recovery. This is the most confusing injury I ever had and the freaking longest one too. I've had it for a year now...
@@Artkidtek How do you manage walking. Im always scared to train because even all the walking previous that day hurt my achilles and then Idk If I should still trajn it
I'm a tennis player and a fitness coach. Insertional achilles tendonitis pain started 3-weeks ago, left and right heels. I'm going to give your exercises a try for a few weeks. Thanks.
In tradition medicine archilles tendon probems are a result of burn out. Burnout affects the lower back and abdomen area which then affects the archilles. Check if you have been over doing things, are drained to the bone, exhausted and tired. Focus on healing that as well as your archillles directly
Just wanted to thank you Dr.Ash, I finally got a diagnosis of this and the doctors office was recommending the calf stretches like for plantar fasciitis. I’ve been in pain for 7 months. I literally started doing these exercises and felt better in one day. I’m walking like it wasn’t even there. Thank you!!
I work in construction everyday and had this insertioanal tendonitis problem for 2 years. I’m loosing my hope . Can anyone guide thru my issue to recover from this
I've been struggling to rehab this condition for about 9 months now with only very incremental improvement and a visible swelling around my heel. Stretching has always been a big part of my program but since learning that the compression caused by this is counter to recovery and dropping them, things have finally started to improve. I've still a way to go but I can feel things are different now and I'm on the right track. Finally. Hoping to get back to running soon!
I've had insertional Achilles tendinitis/tendinopathy for over 2 months now. I can't wear shoes with backs on them because it hurts so much on the back of my heel!
Ill give it a try, I have this soccer injury since 2018, I tried almost everything 2 different doctors many therapy sessions , tapes, nothing worked. the pain is on on left side of the back of my foot. at least with those exercises I didn't feel pain so I guess I'm on the right track. thank you for sharing your knowledge.
So excited to try this route. Been struggling with this pain for 2-1/2 years, several podiatrists/physical therapists and even surgery. How often should I perform these exercises? Thanks for sharing your expertise with the world.
Started doing "creep walks" before I even saw this video. I didn't even realize this is what they were called. I just started walking on my balls of my feet because it relieved the tension and some pain. It's good to know that it's an actual exercise.
Oh thank you 😊 I've been dealing with this for over a yr know and looks like I've been doing all the wrong excersisce. Getting ready to have surgery for it. I may out it off until I try these.
do you recommend doing all of those exercises in a workout? Seems like a lot, as if it might stress that insertional area with all that repetition. Thanks so much, btw, for this video! It seems maybe only ten percent or less of youtube achilles videos address the two separate types of pain. And your video describes far more exercise remedies than any others that do.
That first exercise (foot up, hands behind head) looks pretty unstable. I was kind of wobbling around. Can't imagine that's good with the Achilles loaded up like that.
I injured my insertiona achilles due to ramping up my training to much, wearing wrong cleats (played football), AND I wasn't doing any type of warming up or recovery exercises before and after workouts, practices, and playing games. I was stupid Although it's been 6 months since then, I can walk without pain, however after running or jumping for long periods it hurts afterwards and I can't do anything for 2 to 3 days. I need to get back to running regularly.
@@LileshJadav i ripped my achilles 12 years ago and the only thing helped me was gym. I was doing heel rise exercises with weights and the problem went away. Also know that always you are going to have issues time to time if you overload the tendon. Give them at least 1 day off after each training.
Good video, very appreciated! I have had this awful injury for a long time… therapists always advice heel drops off a step. Will follow your exercises daily now. How long should I do it for? I’m 29 and live in Sweden. Cheers!
I think this is what I have. The tendon doesn't hurt, but it hurts right at the heel. Every morning it's really sore and I've tried stretching and icing it for over a year now and it's still bad everyday v
@Dima Singh Rana Manhas no stretching without warmup will not cause insertional Achilles tendinitis. Achilles tendinitis is and overload issue and strangely enough the way to fix it is to load the hell out out the tendon with the exercises so that the tendon can handle the load you place upon it during the activity that you do
Thank you for this, but it seems like you’re only addressing athletes. How about a 61-year-old woman who is mostly sedentary? I was minding my own business and this soreness just developed a few weeks ago without a specific injury. I’ll do your exercises happily but would love to know more about prognosis and timeline.
Sorry to hear about your situation, we can’t offer individual advice on here, and especially without seeing you it would be hard. Our advice would be to find a good local PT familiar with tendonopathy
Thank you for the recommendations. I've been struggling through this injury for about 5-6 months now. My previous approach was stretching, combined with strengthening only to realize insertional tendonitis requires a different focus. I'm fearful by avoiding stretching my calf I may do additional damage post run. Should I avoid calf stretching altogether or are there some calf stretches that are okay for insertional Achilles tendonitis? thanks!
I watched about 50 videos the past couple days with insertional Achilles pain and this is by far the one that makes the most sense because some folks are saying that eccentric lowering of the calves, which absolutely put stress on that spot Two questions . Can it be pain from taking my shoes on and off? If it’s been about a week or so , is it better to ice or heat?
If you are at a loss, do both... But from what I have seen, heat is best because it increases blood flow to a low circulation area - which increases healing. Hope this helps.
@@Priyan0000 yes. Mine took around 10 months to fix. I had both insertional tendonitis and also bursitis. Solution was plenty of rest and wearing shoes with a high heel to toe. 1.With bursitis first aim is to kill inflammation completely so plenty of rest, ice and anti inflammatories. I also used chondrotin cream. 2. Before starting any exercises start with gentle calf stretching. This is crucial before starting to run or even strengthen. 3. Then gradually start to increase strength and see how it feels. Sometimes you need to back off. Important to also keep flexible calves as tight calves might make this re-occur. When strengthening i l took a collagen (15g) supplement 30/45 mins before exercise. Look up research by Dr Keith Baar. Good luck
With regards to exercise frequency I wouldn’t do these daily. With tendons it’s important to wait 24 hours to see how they respond. Nevertheless gradual is key, be patient as setbacks will delay this. I would do exercises EOD (so 3 times/week).
Dr. Ash, i was recently diagnosed with this and it was recommended to do heel lift/raises on the edge of a step for 60 - 100X PER day. I am going to try your recommendations. How many times per day should I be doing these and all of them, or just choose certain ones and stick with that for awhile? And, TY for doing this video, great help.
I think I have insertional Achilles tendinitis and multiple channels have recommended the intervals with heel raises and it only makes it hurt worse. I wonder why?
Thanks so much for those exercises and tips! With what frequency do you recommend doing those? Every day, maybe every other day? For how long (I know this is a variable and very dependend on recovery)?
That's right - no stretching. Stretching compresses the tendon on the heel bone and irritates it. This is where I went wrong for months. As soon as I stopped the stretches and only did exercises like these which also don't cause that compression, things started to improve.
What is the purpose of putting the uninjured leg up on an object in exercise #1? Is it much less effective to do this exercise without elevating the uninjured leg like that?
Please tell me how anyone is supposed to do these without ripping out their entire Achilles? This just makes me so angry because I can’t even do a sitting calf raise without my tendon getting totally stiff. And I just keep having stabbing heel pains at the insertion point. Especially after I’ve put my legs on a vibrating roller because I don’t have someone to push into the upper calf muscles to get at the trigger points, which are the origin of this injury. You haven’t mentioned anything about that.
I don't have pain on the tendon but some numbness and tingling. Then pain near the insertion and kind of an overall plantar fasciitis thing where it's worst when I first step out of bed. It's made worse by hiking. It's been like 10 months.
I watched about 50 videos the past couple days with insertional Achilles pain. Two questions . Can it be pain from taking my shoes on and off? If it’s been about a week or so , is it better to ice or heat?
I can't do any of these exercises. This just came out of nowhere 2 days ago. One ounce of pressure on my right foot and I screaming like a baby right where the tendon attaches to the heel so now what??
When can I start the exercises? I have swollen heel for 4 days and it’s going down now. Should I wait for it’s no longer swollen before doing the exercises? Thank in advance!
This is great but I was born with bilateral talapese aka clubfoot so my achilles tendons were operated on as a baby so when mine hurt I always worry about tearing it what would you suggest for me please
@ I’m having painful insertional Achilles pain. It’s been there for a couple of months. Not improving. I’ve been doing just one of these per day. No results.
@Ashley Witson, PT, DPT The description says yet something different. It says: "2 sets x 10 reps x 5-6 seconds". Could you please clarify which one is accurate?
I was prescribed eccentric calf raises for achilles tendonitis, but nobody ever discussed the different types (and I believe it to be insertional). After years of doing the same eccentric calf raises, I still have the issue more around the insertion point and possibly starting to cause spurs. I have also tried CALFPRO for stretching, which seems to make things worse (also leading me to believe that insertional exercises described here could help). My question is: Should I suspend the eccentric calf raises altogether during this experiment? And is a device like CALFPRO for stretching also going to cause more issues with insertional achilles tendonitis?
Hi I have been suffering from insertional achiilies tendonitis from 3 months now, can I do these exercises, will it relieve pain? And also how about the cold and hot compresses when should they be applied? Pls reply I really was looking for such videos
Does the Achillles tendon hill itself ,I had some x -rays done and the diagnostic was that there was a clean rapture of 5 cm ,and every time I walk there is a sound of tack -tack ,will it hill itself through exercise or will I need to operate
I packed and moved last August, seriously upping my activity though I do workout regularly, and shortly after I moved in, I stepped from hard flooring onto carpet and felt a horrible tearing pain in the back of my heel. Over a couple months it healed and I felt back to normal for over 3 months, back to normal workouts, then once again stepped from hard flooring to carpet and had another 10/10 tearing pain that was so severe in the back of my heel. This time was even worse. I'm now at week 5 using heel lifts and doing toe raises but still limping, very slow progress. My PA doesn't think I need imaging, but I can't help wondering if I seriously damaged something. I would be thankful to hear your thoughts
I have a question. I have been going through pain for the last 1 year but it only appears when I walk on go for a run. I do not feel any pain when I play basketball or other sports. But whenever I walk a bit I feel so much pain. What should I do?
I am a little over 8 months post achilles rupture (non-op) injury and I started feeling the insertional achilles pain only in the last couple of weeks. Maybe it's because I have been walking mainly in sandals in the last few weeks, or maybe it's because I signed up to the gym about a month ago and started more seriously working on my calf strength, or maybe it's just random. But the pain is most severe in the mornings, or after being inactive for some time (even after just 30 mins of sitting). Once I get moving, after about a couple of mins, it gets warmed up and the pain becomes much more tolerable and kind of recedes into the background. I still have a considerably sized bump on my achilles, which my doc says is mostly a scar tissue. And I still don't have anywhere near full strength back in my injured calf. Do these exercises apply to someone like me, who is technically still recovering from an achilles rupture injury? Thanks!
What do you suggest for micro tears? My official MRI showed: Diffuse hypertrophic achilles tendinosis with 2 x 0.4 x 0.6 cm combined interstitial/partial thickness tear at the medial aspect of the watershed zone. I'm walking ok but too much pressure on the foot causes sharp shooting pains at the lower achilles. I also have low grade distal post tibial tendinosis. And Midfoot arthrosis. I blame much of this in a hip replacement (2 years ago) and a knee replacement (3 monthes ago) that caused my walking gait to be off. Uneven surfaces are hard on me. Need to get back to spring/summer activities. Yard work, golf, etc. Thoughts?
You definitely had a good MRI technician. I went through the process of getting an MRI and they had nothing conclusive to tell me. They said it probably was a small partial tear, but then the orthopedic doctor said it was old age and I am not old yet…..we have horrible health care here. Every time I try to do the sitting calf raises and ankle rolls, which are very very low-key, the tendon just gets stiff and I can’t walk hardly. I am between a rock and a hard place. And I am so damn tired of it. Nothing that works for everyone else works for me. I’d probably be better off doing none of the exercises and just keep moving around.
37 year old male and I have been suffering with what I believe is insertional achilles tendonitis for 1 year. Nothing seems to be working and 2 MRI’s have shown no issue. I also have low dorsiflexion in the same foot. Shall I avoid improving dorsiflexing from the floor (e.g. squat positions) as I’m wondering if this could have something to do with my issue? Really struggling to walk longer then 5 minutes and would welcome any advise please.
I went to three different foot doctors that did no tests, just said "Achilles tendonitis, stretch it" and I kept saying the pain was coming from lower than what they were describing. Years I've had this pain and stretching made it worse. It wasn't until I found out that insertional Achilles tendonitis better matched what I was feeling and I discovered these exercises, that I started to feel some relief.
I was doing the complete opposite of what I needed because of lazy doctors that couldn't be bothered to listen. One of them spent less than a minute with me and didn't even look at it before saying, "stretch and put Voltaren on it."
Oh boy, so sorry to hear that, but glad you are past it
Ya this deserves a like. There are so many other achilles medical conditions out there but I think this is exactly what I have an insertional achilles tendonitis. I thought I had plain old achilles tendonitis, then a bone spur, then bursitis, then the Hagrid deformity thing and the exercises for those injuries have been probably slowing down my recovery. This is the most confusing injury I ever had and the freaking longest one too. I've had it for a year now...
Did It get better. If yes how?
@@thermoplastischesaethylend1046 ya it’s better. But not 100% yet. There still feels like there’s a knot in my heel.
@@Artkidtek How do you manage walking. Im always scared to train because even all the walking previous that day hurt my achilles and then Idk If I should still trajn it
I'm a tennis player and a fitness coach. Insertional achilles tendonitis pain started 3-weeks ago, left and right heels. I'm going to give your exercises a try for a few weeks. Thanks.
Tennis player here. Having the same problem. Are you feel better now?
In tradition medicine archilles tendon probems are a result of burn out. Burnout affects the lower back and abdomen area which then affects the archilles. Check if you have been over doing things, are drained to the bone, exhausted and tired. Focus on healing that as well as your archillles directly
Just wanted to thank you Dr.Ash, I finally got a diagnosis of this and the doctors office was recommending the calf stretches like for plantar fasciitis. I’ve been in pain for 7 months. I literally started doing these exercises and felt better in one day. I’m walking like it wasn’t even there. Thank you!!
Thank you.
Did you do those heel drops stretches for those 7 months before you saw this video?
@@troyturnbull420 yes, I had no idea it was the wrong rabbitt hole, lol
@@teresaleab9884 How inflamed did your heel get?
@@troyturnbull420 pretty bad, felt helpless especially when trying to stay active :/
Great video - just what I needed. Heels are feeling exponentially better with those exercises. Many thanks
I work in construction everyday and had this insertioanal tendonitis problem for 2 years. I’m loosing my hope . Can anyone guide thru my issue to recover from this
@dileepgannamani your best bet is to find a local PT or physio in your region and get a solid evaluation and plan created for you
Very helpful!! My pain won't go away. Running injury. I've been struggling with this for 6 weeks! These exercises make so much sense!!
Thanks for watching
thank you so much. now i understand why going downhills is much of a relief to my Achilles
I've been struggling to rehab this condition for about 9 months now with only very incremental improvement and a visible swelling around my heel. Stretching has always been a big part of my program but since learning that the compression caused by this is counter to recovery and dropping them, things have finally started to improve. I've still a way to go but I can feel things are different now and I'm on the right track. Finally. Hoping to get back to running soon!
Mine originally first happened from pushing an overloaded double buggy for hours every day. Now it is a reacuring injury. Thanks for this help.
I love you! best video all arround and whith the beautiest colleague! thanks for the video!
I've had insertional Achilles tendinitis/tendinopathy for over 2 months now. I can't wear shoes with backs on them because it hurts so much on the back of my heel!
Life Saver for Runner
Ill give it a try, I have this soccer injury since 2018, I tried almost everything 2 different doctors many therapy sessions , tapes, nothing worked. the pain is on on left side of the back of my foot. at least with those exercises I didn't feel pain so I guess I'm on the right track. thank you for sharing your knowledge.
So excited to try this route. Been struggling with this pain for 2-1/2 years, several podiatrists/physical therapists and even surgery. How often should I perform these exercises? Thanks for sharing your expertise with the world.
Started doing "creep walks" before I even saw this video. I didn't even realize this is what they were called. I just started walking on my balls of my feet because it relieved the tension and some pain. It's good to know that it's an actual exercise.
Great exercises! well done
Thanks for the exercises! I really hope they'll help me fight with this nasty problem.
Of course! Thanks for watching
R u ok now??
Oh thank you 😊 I've been dealing with this for over a yr know and looks like I've been doing all the wrong excersisce. Getting ready to have surgery for it. I may out it off until I try these.
Thanks for instructional exercises, I suspect I've insertional Achilles tendonitis , will give it a try, hopefully it will work.
R u ok now????
Or still suffering???
Please reply
do you recommend doing all of those exercises in a workout? Seems like a lot, as if it might stress that insertional area with all that repetition. Thanks so much, btw, for this video! It seems maybe only ten percent or less of youtube achilles videos address the two separate types of pain. And your video describes far more exercise remedies than any others that do.
We can give specific advice here, how many you need is very individual
Thanks for the video! I'm wondering what stretches, if any, I should be doing along with this program.
Thanks for watching, we can’t give individual advice here, your best bet is to find a local PT and get some advice
That first exercise (foot up, hands behind head) looks pretty unstable. I was kind of wobbling around. Can't imagine that's good with the Achilles loaded up like that.
I injured my insertiona achilles due to ramping up my training to much, wearing wrong cleats (played football), AND I wasn't doing any type of warming up or recovery exercises before and after workouts, practices, and playing games. I was stupid
Although it's been 6 months since then, I can walk without pain, however after running or jumping for long periods it hurts afterwards and I can't do anything for 2 to 3 days. I need to get back to running regularly.
My case is exactly word-by-word same as yours? If you have found a solution then please reply.
@@pranayp10 have you found anything that helps?
@@pippilulu1 Nope ;-(...Avoid walking as much as possible.. This works however this is not viable thing.
I have the same story,
Does anyone found any solution?
@@LileshJadav i ripped my achilles 12 years ago and the only thing helped me was gym. I was doing heel rise exercises with weights and the problem went away. Also know that always you are going to have issues time to time if you overload the tendon. Give them at least 1 day off after each training.
Good video, very appreciated! I have had this awful injury for a long time… therapists always advice heel drops off a step. Will follow your exercises daily now. How long should I do it for? I’m 29 and live in Sweden. Cheers!
Same age i have recently had this problem, do you work while having this pain?
Is there a difference between achilles tendonosis and tendinitis? I was told that I have tendonosis and that I shouldn't run anymore period 😢
I have both! Started as insertional then spread upwards
I think this is what I have. The tendon doesn't hurt, but it hurts right at the heel. Every morning it's really sore and I've tried stretching and icing it for over a year now and it's still bad everyday v
Don't stretch!!
@Dima Singh Rana Manhas no stretching without warmup will not cause insertional Achilles tendinitis. Achilles tendinitis is and overload issue and strangely enough the way to fix it is to load the hell out out the tendon with the exercises so that the tendon can handle the load you place upon it during the activity that you do
Thank you for this, but it seems like you’re only addressing athletes. How about a 61-year-old woman who is mostly sedentary? I was minding my own business and this soreness just developed a few weeks ago without a specific injury. I’ll do your exercises happily but would love to know more about prognosis and timeline.
Sorry to hear about your situation, we can’t offer individual advice on here, and especially without seeing you it would be hard. Our advice would be to find a good local PT familiar with tendonopathy
Thank you for the recommendations. I've been struggling through this injury for about 5-6 months now. My previous approach was stretching, combined with strengthening only to realize insertional tendonitis requires a different focus. I'm fearful by avoiding stretching my calf I may do additional damage post run. Should I avoid calf stretching altogether or are there some calf stretches that are okay for insertional Achilles tendonitis? thanks!
I watched about 50 videos the past couple days with insertional Achilles pain and this is by far the one that makes the most sense because some folks are saying that eccentric lowering of the calves, which absolutely put stress on that spot
Two questions .
Can it be pain from taking my shoes on and off?
If it’s been about a week or so ,
is it better to ice or heat?
If you are at a loss, do both... But from what I have seen, heat is best because it increases blood flow to a low circulation area - which increases healing. Hope this helps.
How often should these exercises be repeated? Research shows it could take at least 12 weeks to fix, is that also the outcome with your clients?
12 weeks would be a fast rehab. Some people have had this on and off for a decade or more.
R u ok now???
@@Priyan0000 yes. Mine took around 10 months to fix. I had both insertional tendonitis and also bursitis. Solution was plenty of rest and wearing shoes with a high heel to toe.
1.With bursitis first aim is to kill inflammation completely so plenty of rest, ice and anti inflammatories. I also used chondrotin cream.
2. Before starting any exercises start with gentle calf stretching. This is crucial before starting to run or even strengthen.
3. Then gradually start to increase strength and see how it feels. Sometimes you need to back off. Important to also keep flexible calves as tight calves might make this re-occur. When strengthening i l took a collagen (15g) supplement 30/45 mins before exercise. Look up research by Dr Keith Baar.
Good luck
With regards to exercise frequency I wouldn’t do these daily. With tendons it’s important to wait 24 hours to see how they respond. Nevertheless gradual is key, be patient as setbacks will delay this. I would do exercises EOD (so 3 times/week).
@@dominicborg5638 Now you fully healed?????
Dr. Ash, i was recently diagnosed with this and it was recommended to do heel lift/raises on the edge of a step for 60 - 100X PER day. I am going to try your recommendations. How many times per day should I be doing these and all of them, or just choose certain ones and stick with that for awhile? And, TY for doing this video, great help.
Amazing. So good.
How many times per day for these exercises?
Hey ma'am really helpful video, can you tell me how much time would it take it to heal completely
That’s very hard to say it will be different for everyone
How often should this be done? Daily? 4 times a week?
Every day, twice per day, at least 5 days per week I think.
Very interesting thankyou
0:06 Um that's not insertional achilles tendonitis, that's mid-portion achilles tendonitis. Or am I misunderstanding?
I think I have insertional Achilles tendinitis and multiple channels have recommended the intervals with heel raises and it only makes it hurt worse. I wonder why?
Thanks so much for those exercises and tips!
With what frequency do you recommend doing those? Every day, maybe every other day? For how long (I know this is a variable and very dependend on recovery)?
Thanks for watching, yeah a lot of that is very dependent on your situation and hard to say here
Good video thanks. BUT no stretching?
That's right - no stretching. Stretching compresses the tendon on the heel bone and irritates it. This is where I went wrong for months. As soon as I stopped the stretches and only did exercises like these which also don't cause that compression, things started to improve.
Very unique advice i will try my problem is bit different, i have a pump bump bursitis can you give advice
Any advice for mid portion achilles?
What is the purpose of putting the uninjured leg up on an object in exercise #1? Is it much less effective to do this exercise without elevating the uninjured leg like that?
What size weights should did you use?
I work on dirt eqpt . But recently more so. I climb up into machine through loose dirt
I have Haglunds Deformity and Retrocalcaneal Heel spur. Hope to have my surgery soon.
Did you have surgery? If so, how was it and how is recovery?
Hi great stuff. Should I see a physical therapist or podiatrist? I have pain here. Not sure if it’s bursitis. Gout?
Find a solid local physical therapist
Please tell me how anyone is supposed to do these without ripping out their entire Achilles? This just makes me so angry because I can’t even do a sitting calf raise without my tendon getting totally stiff. And I just keep having stabbing heel pains at the insertion point. Especially after I’ve put my legs on a vibrating roller because I don’t have someone to push into the upper calf muscles to get at the trigger points, which are the origin of this injury. You haven’t mentioned anything about that.
WHY ARE YOU YELLING? Lol, I do appreciate the video. Good exercises.
I don't have pain on the tendon but some numbness and tingling. Then pain near the insertion and kind of an overall plantar fasciitis thing where it's worst when I first step out of bed. It's made worse by hiking. It's been like 10 months.
I watched about 50 videos the past couple days with insertional Achilles pain.
Two questions .
Can it be pain from taking my shoes on and off?
If it’s been about a week or so ,
is it better to ice or heat?
How many times a week should i do these exercises?
Can I begin these exercises just as I’m coming off a steroid burst for a flare? Off the steroid yesterday, beginning Naproxen today.
I can't do any of these exercises. This just came out of nowhere 2 days ago. One ounce of pressure on my right foot and I screaming like a baby right where the tendon attaches to the heel so now what??
When i do tip toe it hurts. Should i continue the exercise?
When can I start the exercises? I have swollen heel for 4 days and it’s going down now. Should I wait for it’s no longer swollen before doing the exercises? Thank in advance!
This is great but I was born with bilateral talapese aka clubfoot so my achilles tendons were operated on as a baby so when mine hurt I always worry about tearing it what would you suggest for me please
How long should I be doing these exercises and what's next?
Thanks for watching! We can’t give medical advice here but you should get in to see a PT in your area
what about squats and lunges?
Would tendonitis show up on mri??
it can yes
Do you have patients do all these exercises every day or just one at a time?
Depends on their specific situation
@ I’m having painful insertional Achilles pain. It’s been there for a couple of months. Not improving. I’ve been doing just one of these per day. No results.
@4:32 … two rounds of 10 second hold?? Do you mean 2 rounds of5 reps of 10 seconds holds? Asking for clarification 🙏
@Ashley Witson, PT, DPT The description says yet something different. It says: "2 sets x 10 reps x 5-6 seconds". Could you please clarify which one is accurate?
I was prescribed eccentric calf raises for achilles tendonitis, but nobody ever discussed the different types (and I believe it to be insertional). After years of doing the same eccentric calf raises, I still have the issue more around the insertion point and possibly starting to cause spurs. I have also tried CALFPRO for stretching, which seems to make things worse (also leading me to believe that insertional exercises described here could help). My question is: Should I suspend the eccentric calf raises altogether during this experiment? And is a device like CALFPRO for stretching also going to cause more issues with insertional achilles tendonitis?
is there any limit in calf stretches for insertional tendonitis? like calf board is okay to use?
Hi I have been suffering from insertional achiilies tendonitis from 3 months now, can I do these exercises, will it relieve pain? And also how about the cold and hot compresses when should they be applied? Pls reply I really was looking for such videos
R U OK NOW?????
any improvement
You need something much more low-key for people that need to start at the bottom. If I did any of these, I wouldn’t be able to walk at all.
Does the Achillles tendon hill itself ,I had some x -rays done and the diagnostic was that there was a clean rapture of 5 cm ,and every time I walk there is a sound of tack -tack ,will it hill itself through exercise or will I need to operate
Are compression socks bad for it?
nope
I packed and moved last August, seriously upping my activity though I do workout regularly, and shortly after I moved in, I stepped from hard flooring onto carpet and felt a horrible tearing pain in the back of my heel. Over a couple months it healed and I felt back to normal for over 3 months, back to normal workouts, then once again stepped from hard flooring to carpet and had another 10/10 tearing pain that was so severe in the back of my heel. This time was even worse. I'm now at week 5 using heel lifts and doing toe raises but still limping, very slow progress. My PA doesn't think I need imaging, but I can't help wondering if I seriously damaged something. I would be thankful to hear your thoughts
you definitely need to go and get a scan my friend.
I have a question. I have been going through pain for the last 1 year but it only appears when I walk on go for a run. I do not feel any pain when I play basketball or other sports. But whenever I walk a bit I feel so much pain. What should I do?
I am a little over 8 months post achilles rupture (non-op) injury and I started feeling the insertional achilles pain only in the last couple of weeks. Maybe it's because I have been walking mainly in sandals in the last few weeks, or maybe it's because I signed up to the gym about a month ago and started more seriously working on my calf strength, or maybe it's just random. But the pain is most severe in the mornings, or after being inactive for some time (even after just 30 mins of sitting). Once I get moving, after about a couple of mins, it gets warmed up and the pain becomes much more tolerable and kind of recedes into the background.
I still have a considerably sized bump on my achilles, which my doc says is mostly a scar tissue. And I still don't have anywhere near full strength back in my injured calf. Do these exercises apply to someone like me, who is technically still recovering from an achilles rupture injury?
Thanks!
What do you suggest for micro tears? My official MRI showed: Diffuse hypertrophic achilles tendinosis with 2 x 0.4 x 0.6 cm combined interstitial/partial thickness tear at the medial aspect of the watershed zone. I'm walking ok but too much pressure on the foot causes sharp shooting pains at the lower achilles. I also have low grade distal post tibial tendinosis. And Midfoot arthrosis. I blame much of this in a hip replacement (2 years ago) and a knee replacement (3 monthes ago) that caused my walking gait to be off. Uneven surfaces are hard on me. Need to get back to spring/summer activities. Yard work, golf, etc. Thoughts?
You definitely had a good MRI technician. I went through the process of getting an MRI and they had nothing conclusive to tell me. They said it probably was a small partial tear, but then the orthopedic doctor said it was old age and I am not old yet…..we have horrible health care here. Every time I try to do the sitting calf raises and ankle rolls, which are very very low-key, the tendon just gets stiff and I can’t walk hardly. I am between a rock and a hard place. And I am so damn tired of it. Nothing that works for everyone else works for me. I’d probably be better off doing none of the exercises and just keep moving around.
yet another self proclaimed youtube doctor.
You have to do the exercises through pain?
Any suggestions?
37 year old male and I have been suffering with what I believe is insertional achilles tendonitis for 1 year. Nothing seems to be working and 2 MRI’s have shown no issue. I also have low dorsiflexion in the same foot. Shall I avoid improving dorsiflexing from the floor (e.g. squat positions) as I’m wondering if this could have something to do with my issue? Really struggling to walk longer then 5 minutes and would welcome any advise please.
awesome
Any good shoes can you recommend for insertional achilies
Something with a heel over an inch. Maybe 2 inches and don't walk around barefoot.
How the hell is someone supposed to do this exercise if they have no strength to do it? My entire Achilles would rip out if I tried to do this.
Can't get rid of it 😭
Hope your pain goes away soon. God bless!!
@@ok_nextpls7513 thanks so so much
Same. Nearly 2 years now
why is she yelling at me?
Because everything that you do is wrong😊
CREEP WALK!
Stop yelling please
Can you provide your opinion for cold vs hot water therapy.?
Is Bone spur formation to the back of the heel bone insertional tendinitis?? if so then there is hope doing these exercises without surgery?