Best Exercises To Get Rid Of Achilles Tendonitis
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- Опубликовано: 5 июл 2024
- These are the 4 best exercises to get rid of your Achilles (heel cord) pain. Start with the soft tissue work and follow it up with the strengthening exercise and the stretching exercise.
Try to do the soft tissue work every day and the strength and stretch 3 times a day.
To contact Dr. Ennis:
email: momentumptnh@gmail.com
web address: www.physicaltherapyinnh.com
www.drkristieennis.com
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Whaooooo....I’m still in disbelief of how healing all this is. Thanks so much 🙏🏼
That’s great! You are welcome 😊
I used my massage gun tool and put it put it on the highest setting. I then pounded my calves with it and amazingly the pain went away and I could walk with no pain.
Thank you so much for the tips. I’m going to work on the stretches as well for good maintenance. You’re the best!
Thanks for the great tips. As a long-time runner experiencing this discomfort for the first time, I can really appreciate this.
You’re welcome! Hope you feel better!
I just wanted to thank you for helping me with my elbow and neck. Keep up the great work.
Boshman you are so welcome! I’m so glad that your elbow and neck are better. My whole goal with these videos is to help people so I’m glad I am:)
Thank you for the useful and well-presented tips! 🙂
Paolo Manzo you are welcome 😊
Hi Kristie - this is just what i needed - a positive - practical - approach ---- thankyou so much x
You are so welcome 😊
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.
You’re welcome! Make sure you are very gradually adding mileage. Also, are you running on the road? Because the road is angled, one leg tends to get stressed more than the other.
Very informative, especially the information regarding the calf. I first thought that my problem was due to working from home and less activity and also standing almost constantly when I worked. I did notice however, after seeking physio and massage and doing the regular exercises that it seemed to also be due to crossing my leg and the pressure that put on my calf. I found that with the exercises and massaging around my knee I had good results as long as I am consistent. I am going to follow this video and see what happens. Thank you
Thanks for this Dr. Kristie! With all of the steep and long climbs in trail running, the achilles suffers! I come for the PT expertise, but stay for the adorable slips of the tongue. Its your trademark! :)
So so so thankful to you dr. U are a blessing.. I pray for you everytime I feel like I am getting better and walking fine.
That is very kind! Thank you:)
Great vid! Honestly was getting pretty frustrated trying to find a video that was concise w/o a bunch of fluff. Big problem on youtube in general. This video was perfect and exactly what I needed. Big thumbs up :)
Thank you! I hope your Achilles issue goes away quickly now!
this worked so well! my foot pain is literally so minimal compared to what it was! i work 5-8 hour shifts and my left foot is always in incredible pain/throbbing. after doing these the pain is almost gone!
So glad your foot feels better!
Thank you so much for this. This pain has been so annoying. You are a blessing! 🙏🏽🙏🏽
You are welcome! I hope the pain is better!
@@drkristieennis yes ma’am it def is. Thanks again. ☺️
Sik Edition Performance you are welcome 😊
Thank you Dr. Ennis😊. I will definitely be implementing this routine into my daily habits. I am especially interested in the massage part of it. I have never heard tell of that tool you were using👍👍. And now I am going to take the bumpiness as a guide. Definitely going to try it😃! Have a beautiful day!
Angela 🙂
That tool is actually my invention:) I created it when I was diagnosed with Lyme and still wanted to work on muscle tightness/fascia without pain. Here is the link if you are interested:)
www.drkristieennis.com/derma-edge
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 😎
You’re welcome and thank you 😊
Thanks Doc for making my trouble and my pain an easiest way to get out and recover from it
You are most welcome 😊
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.
So glad to hear that walking is more comfortable! Keep up your good work:)
Thankyou so much! This is so helpful. I'm gonna try this now
Skhan K you are very welcome! Let me know how it goes:)
Thank you! The last two I felt affective for me!
You’re welcome! Glad they felt affective:)
Thank you i am going try to tomorrow!❤❤❤
Thanks for saying "4-5 seconds lowering" so many ppl miss this and have poor results
Mike Samson you’re welcome! It definitely makes a difference to really focus on the time to activate eccentrically:)
Awesome vid.. Thank you!!. Finally something that works. How long would you expect (fairly minor) achilles tendonitis to heal back to normal function?
You’re welcome:) I would say around 4-6 weeks
Hi, thank you very much. I appreciate a lot your kind and enthusiastic explanation. I'm an ex track and field sprinter (at 61 ☺️) and forgot few basics in re starting to run but not for sprint but sprint in fastball, so I build up a knot in my calves and have this tiny problem. I search on RUclips and found your pleasant video with the most important, excellent info, some I know but better, the new one I learned. Again thank you very much doing this. (From Quebec, Canada) best regards
You are very welcome 😊
My daughter is a dancer (ballet) and this flares up about once a year, so glad I ran across your video to share with her. Not sure what caused it initially.
Hope it helps her:) if she’s on her toes a lot, that tightens the calf which pulls on the achilles so that might be the cause.
Almost instant relief. Amazing.
Hi Dr Kristie! Thanks for this video! I landed in the U.S. two weeks ago and I do cross country and track at college. I felt a little bit of pain in my left Achilles yesterday while running a long run on the road. I also bought a new shoes recently, Hoka. Could you please help me more and give me more advices on how to heal my Achilles and get back to running again? Thanks.
Milos
Thank you for this.
Forgot to tell you, I subscribed to your channel and shared another video of yours I just found witch is right for my friend.
Thank you.
Thank you for subscribing and sharing!
Excellent tips, thank you! Do you recommend going to the physio and having electrotherapy, acupuncture etc., as well or is that not necessary?
My goal is to have people heal themselves as much as possible on their own but I think a combo of practitioners is always good:)
Thank you for the information and demonstration
You are welcome:)
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
Thanks for your input! Certainly if this is an accurate calf strain, wait on stretching. Gentle soft tissue work would still be indicated. Often times, Achilles issues stem from tightness in the calf and not necessarily calf strain itself.
Thanks Doc, really helpful advice. God bless
You’re welcome 😊
Thank you Kristie! I didn´t know the difference between deep pressure and the fascia lymph system massage.
You got it!😊
Thanks for this nice advice 👍🏻
You are welcome 😊
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!
I would listen to your doctor:) some people do require rest for a period of time. It definitely depends on the extent of the injury.
kristie ennis thanks!
Thank you. Very useful!
You’re welcome!
Very good video! I like the eccentric move. My dominant leg right achilles is very sore from a jump rope workout. Thanks!
You’re welclme😊 eccentric exercise is definitely important!
You are a blessing my dear thanks.
You are so welcome!
Awesome exercise, will surely recommend this vid to all
Thank you so much!
thank u. i learned some new stuff today.
Cpl Kirby you’re welcome! I’m glad the information was helpful:)
Good video thanks. It would be good if you could address therapy in beginning when pain is perceptible and then latter stages of recovery
You’re welcome and thanks for the suggestion!
thanks, will give it a go. Had an issue with my calf, got rid of that and now have achilies tendon issue, ouch, what a bloody pain!
No fun at all! The calf and Achilles are typically related when it comes to pain so hope you feel better soon!
Omg
My favorite therapist 😍
Thanks:)
Thank you dr Kristie
You’re welcome!
Thanks for you advice Dr .
You’re welcome!
Very good, I feel that mine started when I twisted my ankle walking. I now have a swollen, painful tendon. I need a hot water bottle to help the pain, but will try your exercises
Thanks
Toni
Hope these help!
Hello and thank you for making a video for healing the Achilles! I’m wondering -are you pushing the lymph down towards the feet or up the leg?
Thanks! 🌞
You’re welcome! You want to go in the direction of restriction (tightness) which is often up. To prep the lymph system, I often have people do light work at the groin since that is the biggest collection lower.
Hi Dr. Enis, great video! Quick question, how many strokes downward for the soft tissue massage (back of leg and tendon) or for how long? Also, I dont have that tool you used what else can I use on the calf muscles (roller- blocking it from rolling, or my hands?)
I have people do it until it feels less bumpy or tender so the number and time varies:) try the flat edge of a butter knife at home.
Thanks my lady....my problem m wearing flat tekkiess but it's funny I gym and doing squats I think that's why I've got this pain from now on will exercise to fix my Achilles Tendonitis
Hi Dr Ennis, Is it better to do the recommended exercises on both legs or just the affected one. Thank you for the advice and for the video.
You’re welcome! If there is tightness or weakness on the other side, it’s good to do that side as well:)
hi Dr Kristie, thanks for your video. I never had this before but one day I couldn't put pressure on my left foot/heel. According to Dr Google I think its Retrocalcaneal Heel Brusitis. Today is the first day off the crutches, from last 3 days. Just wondering when would be good to start these exercises? Dr Google also told me that it could be brought on by gout. I have had gout a few times but never in the heel area. Gout is supposed to be from eating too much meat and dairy products, drinking too much, basically gluttony according to Dr Google however Im a vegan for past 20 years, vegetarian for at least 30. Don't drink or smoke and nobody in my family has it either. I have had my blood work done and everything is spot on as far as that goes. What's up with that and how can I avoid this?
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 .
zumbacrazy2 you are welcome! The tool is my creation and it’s called the Derma Edge:) you can order it at www.drkristieennis.com/derma-edge
Thank you
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.
If something really hurts a lot, it’s best to hold off.
Thanx. Best Video on topic. Got injured skateboarding.
You’re welcome! Hope you are feeling better:)
thank you! i need this
You’re welcome!
Hi doc...it's really amazing ...I liked all your videos ...by the way , where can I get derma edge ...is there anything alternative for this ..so that I can make it and use ...
Thanks! I actually created the Derma Edge and it’s available on my website:)
www.drkristieennis.com/derma-edge
Thank you for sharing it did help me. Hugs
You’re welcome 😊
Are these exercises applicable for insertional achilles tendonitis as well ?
That was very helpful.
I’m glad it helped you ☺️
Thanks for this video. Would you recommend any NSAID gel massage on the affected area?
I have certainly had patients tell me that helps them!
Hi...what would the next exercise after you have mastered this one? Thanks
Pain, well it can be ignored. But, what can I do about swelling in his area?
Hello Christy,
I’ve been in PT for 3 months, and my injury is gets better, than worse again. It’s so frustrating. Your advice is good and practical. Can you tell me what Derma edge you use ? My PT has never mentioned this ☹️
I am using the device I created and patented call the Derma Edge:) you can order one here:
www.drkristieennis.com/derma-edge
Great video thanks
You’re welcome!
Very useful. Thanks.
You’re welcome!
Thank you. I ruptured my achilles tendon about 5 months ago, I'm still unable to stand on the injured foot on tip toes. I've been going to Physio, not sure how good they are. I love this video. Do you have any suggestions for my injury at this point.
I’m sorry:( I’m guessing you underwent surgery? Every surgeon has a bit of a different protocol to follow.
Thanks doc!
You’re welcome!
This one tips working very well thank u and love u
Deepanshu chauhan you’re welcome!
@@drkristieennis u r so beautiful dear
Brilliant......Thanks
Shaun Bradley you are welcome!
You sure are easy on the 👀 eyes. Thanks for your tips!🤙🏻
You’re welcome!
Ill try this massage. The Eccentric raises i know work - thank you
You’re welcome! Well done with the eccentric move:)
Not stretching as much as I should after workout / weight lifting ? Also great video Christy can you do shoulder pain now ? Then knee , then lower back
Here’s a video on shoulder pain:)
Fix It In 5: Shoulder Pain
I have several for the knee and back too.
شكرا جزيلا على هذا العلاج لو يكون مترجم الى اللغة العربية افضل
DO THIS TECHNIQUE! 2 years of pain and this is the ONLY THING THAT HAS WORKED. The derma edge and massaging the tendon🙏🙏 this also got rid of my Tennis elbow in like 2 weeks, same method. Seriously a miracle 👏 🙌
Thank you for sharing and I’m so glad this worked for you 😊
@@drkristieennis omg Ty for the reply. You are like a celebrity to me🥰.
It's so crazy because when I had tennis elbow not even my doctor could help me. I did the dema edge you showed us and it litterly for rid of it almost immediately. So when I hurt my achilles I was thinking I wonder if this same technique can be used and sure enough I came back to your page and you had a video for the achilles 🙏🙏🙏
I'd recommend squats to address the top of the muscle train. The more the glute is activated the less work from the calves needed.
Glutes are very important! I will say, if the glutes aren’t firing, the squat tends to be quad and hamstring dominant. Sometimes some isolated glute exercises are needed.
Hi Dr
Great advice thanks. Why is it recurrent, and how do you prevent?
You’re welcome! Often times it can come from an imbalance somewhere up the chain. I often see hip weakness and tightness as well as ankle joint tightness. It can also be stemming from the way you walk or run and it’s good to get this checked in person.
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?
Shredd it sounds like it would be a good idea to get that checked out by your doctor. It may just be part of the tendinitis but it’s hard to tell without examining it. Keep me posted:)
Another great video Dr. K. You are awesome. Can I continue running as I recover from this?
John Nutt yes just be careful:) you really want to make sure you aren’t increasing the pain
I love all these exercises and I follow you everyday however I've had a fusion and I can't hold my back up very good can you tell me what I can do to strengthen my upper back and hold it up
I typically have my patients use bands to do rows and pull backs as well as shoulder blade squeezes throughout the day. Make sure to check with your doctor to make sure you don’t have any precautions.
Try this video too:)
ruclips.net/video/WVAFUKF9pvQ/видео.html
Hi. What’s safe 2 use if I don’t have that scraper thing you were using please?
Thank you!
You’re welcome!
thanks Doctor Ennis. I got achilles tendonitis from playing compeititive tennis. should i stop playing until completely heal? or i can guadually return if the pain is gone? thanks!
You’re welcome! I usually have people gradually return to exercise once things feel better. That doesn’t mean going back to 100% right at the start:)
VERY HELPFUL, BEAUTIFUL TOO I SEE...THANKS
You’re welcome 😊
Excellent
Tysm, this helps me a lot as a dancer because my Achilles tendon hurts when I point my foot. I have never felt more comfortable going on releve andany other things. Again I thank you so much!! :)
Thanks so much!
Thanks so much!
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?
Depends on the severity. But you need to do rehab on it, otherwise it won't heal properly.
Robert Ramos I most definitely agree with that. Don’t wait before working on it.
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.
That’s definitely a tough one. I usually have my patients do soft tissue work into the calf and into the tendon, gently, several times a day.
I will try these exercises although It ve in pt for over 1 yr and progress is slow.
I’m sorry to hear your progress is so slow:( have you tried dry needling?
what kind of shoes do you recommend for walking with this problem please? thanks for the tips!
I don’t think there’s a shoes that can help you with it just wait until you heal
I have flat foot and live with this near constantly. I hobble when walking often times but it sometimes get slightly better after walking for a few minutes. The next day after exercise or walking I am again sidelined for a couple days.
I got an expensive orthotic insert made but it hurts the sole of my foot like hell if I walk more than 10 minutes in it. Forget about exercising.
Im so tired of this. Its causing me to become fat.
@@TheMariemarie16 get on the bicycle
Hi Sharon. I have orthotics in my shoes and they are amazing! I also bought a pair of Asics Dynamic Duomax. They are made with extra heel support and a sturdier tread. The two put together...AMAZING! My orthopedic recommended that brand 😉. When my foot doctor made the cast for me I was sitting down and he pushed my foot in different spots into the form to make the cast. This allowed him to make a cast that didn't have my body weight involved. Just the natural curve of my arch. Maybe your Dr. overcompensated for your arch??? My guy also gave me some foam wedges to put under the heal of my orthodic if needed. I know that this is going to sound ridiculous. But, did you take out the original insert from your shoe before putting your orthotic in? If you didn't. Do it🙂. Orthotics are meant to be used alone. I hope that you feel better🌞. Have a great day!
Angela 🙂
How long should you hold the up off the heal portion?
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.!
I hope that you feel better very soon! Keep me posted:)
R u ok now??
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.
If you have swelling, going up would be a good idea. Do make sure to use gentle strokes to utilize the lymph system.
Can these exercises be done in post operative Achilles tendon repair case too?
Definitely check with your surgeon and physical therapist on when these are safe to do. The goal post op is to protect the tendon.
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.
Thanks 👍
You’re welcome!
It feels stiff and slightly painful after off loading for a while. There is no sensitivity to the touch, I even threw a 15 punch combo to make sure. Didn’t hurt it. is it ok to cycle with this injury? or should I rest then do the calf exercises? Thanks
I typically have my patients continue to do activities that don’t cause pain. Typically, cycling works well but everyone is different.
Hi there, I had Achilles tendon rupture surgery 14 weeks ago. My tendon is not in a good shape right now. I can not dorsiflex hence causing me lot of issue in walking. I form roll a lot during the day which I found very helpful as it gives me the ability to move bit more, I also stretch like you described but doesn’t do much for me as I get the pain range fairly quickly. What should I do? Will my dorsiflex come back? My gait is killing me right now
I’m sorry to hear that:( do you have a physical therapist you are working with?
@@drkristieennis yes they told me to the stretch which isn’t doing a lot for me, hence I posted the question. Thanks
So, you're not doing the eccentric exercise on a step.....so the drop is more?
my job in the summer requires a alot of running and that is how i injured my achillies like this, is there any tips to prevent this from happening again this year?
As a runner myself, and working with lots of runners, really make sure you stretch after, have the right shoes and that your running gait doesn’t have any issues. Also making sure to address hip strength helps.