Thank you for sharing this information much appreciated, great blog especially with the links to the articles. It’s difficult to find reliable and trustworthy resources. Thanks again.

Worked like a charm for my the bursitis in my heel. Thanks!

Thank you! I watched this almost a year ago and have been consistent with these stretches. Honestly, I feel little to no pain these days. It's a long road but you have to be patient and disciplined with an achilles injury.

@LearnAtMyExpense

7 жыл бұрын

Happy to hear! I have been injury free, while playing squash a minimum of 3x per week along with occasionally other sports, 5k runs, etc. and my achilles has not been a problem.

@abualzuaree

2 жыл бұрын

I'm 5 months into this and still only about 50% healed. Very frustrating 😕 I'm also experiencing ankle pain along the way with how weak my legs have gotten from relative rest.

Very useful

Can I not do it faster or will it be not effective. I do on both lega

Hi, where exactly did you had the pain? And was it sensitive for pressure e.g. pressing with your finger on it? My pain on both feet is around 1-2cm from the middle to the inside when you look from behind and around 3cm from the bottom. Not really sure I have insertional tendonopathy or whatever. Also developed pain under the heel on the right foot.

@LearnAtMyExpense

Жыл бұрын

Sorry for the long delay in responding. I really don't remember other than it was in the very back of the heel and yes, it was sensitive to pressure for sure. Hopefully by now you're healed up now! I haven't had any issues with this in many years now, so I can only say that for me the protocol worked. But you need to determine that you do in fact have a similar issue before trying this and not just the usual tendonitis or other cause.

I am wondering how to do this when both sides are injured?

@krico22

6 жыл бұрын

Simon H Use a wood block, some books or something similar, and raise up on the foot you're not exercising using only your quads

For insertional Achilles injuries, can I also do the slightly bent leg eccentric heel drop? (On a flat surface ofc)

@LearnAtMyExpense

4 жыл бұрын

I really don't know. I suppose if you can't do the straight leg version?

@jamaalharmon6305

4 жыл бұрын

yes... u gradually get there.

Hi! I'm so glad I've found your video. One question : I also read your blog website and you said that you had chronic Insertional AT. How long did you have it before doing this eccentric exercise? Can't wait to try this exercise. I'm positive it will work.

@LearnAtMyExpense

3 жыл бұрын

Glad you found this helpful! I don't remember it's been so long now but it was months. By "chronic" my doctor meant that the microtears at the insertion point would likely continue. However, I'm happy to report it's been years since I've had a flare up/issue with my achilles. But I've also been pretty good about continuing doing other stretches/physical activity since so I think that definitely helped. Good luck!

@irenaspilea4548

3 жыл бұрын

@@LearnAtMyExpense so I'm into my second week of the exercise but find them easier this time. Should I put weight into a backpack? If so how much? Sorry. I read your blog but forget the specific detail of how much weight I need to add.

@LearnAtMyExpense

3 жыл бұрын

@@irenaspilea4548 Hi Irena. I waited until the pain was gone before adding weight. At that time I also started going below parallel (i.e., doing typical calf raises on a stair tread so that you can start to stretch the calves). You definitely wouldn't want to do that until after the inflammation/pain is gone from the insertion point of the achilles or you'll just aggravate it further.

@irenaspilea4548

3 жыл бұрын

@@LearnAtMyExpense how can you tell if the inflammation is still there? In my case, I can feel the pain when touching the back of my bottom heel and on the first few steps in the morning. Thanks.

@LearnAtMyExpense

3 жыл бұрын

@@irenaspilea4548 That's encouraging, assuming it is much less severe than it was before. I recall it took a number of weeks, maybe even a month or two, before the pain was fully gone. I did go ahead and start to stretch below parallel (on a stair tread) while it was still a little sore but I made sure not to over do it. Last thing you want is to re-tear any microfibers at the insertion point. One the pain subsides then they key is to continue stretching so that the tendon is lengthened and thus not overstretched (and torn) in the future.

Can you do this exercises even if you have pain?

@LearnAtMyExpense

9 жыл бұрын

mmirko77 It depends on the amount of pain. In my case, some mild soreness was okay. But if it is a sharp pain (in my case, this was the first 3 or 4 days) after injury, then take it easy. I know that I'm being vague but 'pain' is a vague term : )

Hi, Thanks for the information. However, my condition is quite serious and now that I could not stand on one leg (tip-toe). Is it possible for me to hold onto something to reduce the weight while doing this exercise? Thanks.

@LearnAtMyExpense

8 жыл бұрын

+Wee Shian I would definitely consult with a doctor, especially if you can't support your weight at all on the one leg. It would be possible to hold on to something (in this video I had my hands resting against a wall, and when I do these at a gym I do them on stairs nowadays (because I'm healed) and hold on to a handrail with one arm), but if the pain is that bad then you really should consult a sports medicine doctor first.

@p0965800

8 жыл бұрын

+mark2741 Hi Mark, My condition has vastly improved. Just an update, because previously I couldn't even tip toe with one leg and making it impossible to do the eccentric exercise so I tried holding the tip toe position for 3 sets of 10+seconds each (holding onto a support) and after a week I am able to stand tip toeing for 30+ seconds and then perform the eccentric exercise. Hope this helps those who could not even tip toe using one leg. However Mark, May I know aside from this eccentric exercise, do you perform any stretches? E.G. Push against the wall while standing?

@LearnAtMyExpense

8 жыл бұрын

+Wee Shian great to hear you're progressing! I did/do other stretches, but only after the severe pain was gone. Once I no longer had pain, I did wall stretches and then eventually, once the pain was completely gone, I did the eccentric stretches on a stair tread and go below parallel (that is the way physical therapists recommend treating regular achilles tendonitis, which is fine for that but not a good idea for insertional AT).

@LearnAtMyExpense

8 жыл бұрын

+Wee Shian I'm curious - has the pain gone away? It's one thing to show improvement in strength by being able to hold the stretch, but the goal is to reduce the pain I assume.

@p0965800

8 жыл бұрын

mark2741 today is my 2nd day doing eccentric exercise, for the past 1 week all I did was tip toeing. HAHA, will update again in the near future.

Hello man, my name is Marek and I am from the Czech Republic. I have been struggling with insertional achilles tendonitis for almost 7 months with no such progress (I tried various exercises, stretching, shockwave therapy etc.). But yesterday I saw this video and started to think about giving it a shot. But my RTG scan showed a little protuberance inside the leg between the ankles and achilles tendon that may press to the tendon from the inside (I hope you can imagine that :) ). So my question is, if you had some little protuberance as I have and the exercise helped you? Or if you know anybody with some protuberance and was healed thanks to your reccomended exercise? (I am a little bit sorry for my English if it isn't perfect :), I hope you understand me.) Thank you very much for your time and answer, little bit desperate, but full of hope and determination Marek Zapalac :))

@LearnAtMyExpense

7 жыл бұрын

Hi. I wish I could offer advice but I'm not a doctor and I honestly don't even know what protuberance is. I just noticed that there is a Physical Therapist that has a video that basically instructs how to do heel raises for IAT and he may be of more assistance - kzread.info/dash/bejne/lqerrbR6aLawgdI.html

@MarekZapalac

7 жыл бұрын

Protuberance means a little calcification that is pressing to the tendon and causing the pain. And I wonder if you know, you had something like this or you don't. :) And thanks for reccomended video.

@hatim8498

6 жыл бұрын

hey .. it has been 6 months since you post this .. any recommendation based on your experience as i have similar case. thanks

@KaiLuckey

3 жыл бұрын

@@MarekZapalac how are you doing now?

3x15 once a day or twice? Read conflicting reports. Thanks buddy, going to try this after not having much luck.

@LearnAtMyExpense

3 жыл бұрын

It's been so long but I'm pretty sure it's twice a day to start.

@richat1691

3 жыл бұрын

2 wks of 3x15 twice a day = felt an improvement(I noted u only did 3x15once a day)i then added 5k g of weight and have aggraved it=frustating! Will go bk to bodyweight only and thinking of just doing 3x15 once a day like u did in blog.May add in stretchs aswell

Reminds of the moonwalk. Anyway, I gotta try this, been struggling for a long time, it just never heals even though I'm resting it a lot and not trying to put much weight on too. Thanks.

@KaiLuckey

4 жыл бұрын

Did this work?

Nothing works for my I had this pain for years

@LearnAtMyExpense

Жыл бұрын

Sorry for the long delay in responding. I haven't had any issues with this in many years now, so I can only say that for me the protocol worked. Hope you have found relief.

How long did it take for the tendonitis to go away?

@LearnAtMyExpense

9 жыл бұрын

To completely go away took about 3 or 4 months. But keep in mind when mine was aggravated initially, it was so severe I could not walk without crutches for a few days and was very hobbled for a while after that.

@JimmyJames166

9 жыл бұрын

I am 37 and have the same thing on my right achilles from playing Soccer and running a lot. I haven't ran or played Soccer in over 3 months. Achilles seems to be a lot better now. Still some soreness when I poke around with my finger. I did nothing but rest it for 3 months. Don't know if I should stretch or do the heel drops now. What do you think?

@LearnAtMyExpense

9 жыл бұрын

Jimmy James Are you certain that the achilles issue is at the insertion point and not the typical achilles tendonitis? If the latter, then I believe the typical recommendation of heel raises/drops below parallel (usually on a step) is the recommended protocol. But if you have insertional achilles tendonitis then going below parallel, before the tendon is healed, may cause more damage. With that said, if you have AIT like I did and the soreness is gone then I would definitely try the eccentric heel *drop* protocol for a few weeks. Then, after the initial soreness from that subsides then you can slowly push it to going below parallel to help stretch. More info and a link to the protocol mentioned is on my site which is in the description. I am convinced that the eccentric heel drops protocol helped rebuild my tendon, as I am now playing squash 2+ times per week. Squash is a very demanding sport, particularly for a 43 year old : )

@JimmyJames166

9 жыл бұрын

mark2741 Yes it is insertional. It is close to the heel. Thanks for the advice Mark. Good luck in playing Squash.

@Pur3D00med2

4 жыл бұрын

@@LearnAtMyExpense can you remember how long it took until you could walk properly without much pain?

I have it in both feet. Would this still be effective? And insertional achilles tendonitis is that on the lowest spot of the achilles tendon? 3 sets of 15 reps everyday, do you recommend other stuff beside it? Thanks man!

@LearnAtMyExpense

10 жыл бұрын

The research study that was done (Johnson, et al) and is referenced on my website - www.myachillestendon.com - does talk about what to do if you have it in both feet. If I recall correctly, you just stand on top of a box or bottom stair tread and then step down with one foot, do the slow eccentric drop to the floor with it, then step up and repeat with the other. Hope that makes sense! I kept a blog/journal of my experience, from the time I aggravated my tendon to the last post where I was basically 'healed'. I wish I could say for sure exactly what healed me, as I did eventually start to add a lot of wall/gastroc stretches in, which goes counter to what the Johnson research and some recent artlces I've read state to do for Inserational Achilles tendonosis. One thing I did do is, after the first few weeks of doing the eccentrics, is I started doing them while holding a 25lb dumbbell (or weight plate). That may have helped, not sure. Good luck and report back here with your progress!

This takes forever to heal..

@KaiLuckey

3 жыл бұрын

How are you now?