Helpful timestamps: 1. Isometrics: 1:13 Gastrocnemius: 1:27 Soleus: 2:00 2. Heavy Slow Resistance Exercises: 3:06 Soleus: 3:15 Gastrocnemius: 4:43 3. Plyometrics: 6:47 4. Progression: 8:06

@quiltware

Жыл бұрын

This is super helpful! thank you!

@ksdurg

6 ай бұрын

very helpful. vid would have benefited from a quick wrap up with demonstrations to summarize the vid. I think these exercises will really help me because I've been suffering from retrocacaneal bursitis, but then I did some jump roping, had a really tight/sore calf muscle the next 2-3 days ... but no pain in my heel. Now my calf is better and the bursitis is coming back. I'm sure a doctor would have proscribed pills, or needles, or some other worthless treatment.

@guyincognito6530

13 күн бұрын

What's the frequency of these exercises?

This has worked incredibly well for me. I've struggled for the last 2 years with pain after running and every morning. I started the re-hab in October 23. I was super careful to follow the program, increase loads and not rush to the next stage. I started running again in mid Dec 23 (2k then 3k then 5k) - This year I've done Parkruns, 5ks, 10ks and refereed a good paced rugby match. Zero pain. I've maintained the slow, heavy load section even though I'm back running. Amazing result for me!!

@billpats22

5 ай бұрын

so happy that you get rid of the pain. just came back of a 8k run and my achilles are so stiff. I am so disappointed because the pain is back again, and I was planning to do a half marathon race and some triathlon races as well, but I think I will have to postpone them and focus on get stronger achilles first. I have this problem almost a decade now. how many times per week you are doing this exercises? did you start with isometrics and then you progress to the heavy slow resistance etc? thanks for any answer

@grahamsmith827

5 ай бұрын

@@billpats22 So I followed the program very closely - double leg calf raises, then single leg, then single leg with weight. I held the raise for 40 secs each time and did 3 reps. I did this 3 x per day. After about 10 days I felt able to move onto the heavy slow resistance with a 20kg kettlebell - super slow reps (10 x3) again 3 times per day. With the standing reps I increased the weight every few days until I had about 40kg. I felt a huge improvement at this stage - virtually all pain had gone, including the morning soreness. I carried this on for about 10-14 days and then started the bouncing/hops - I was able to quickly work up to higher hops and single leg hops and after about a week I ran a slow 1k which felt fine, two days later I ran a 3k which was fine and another 3k two days after that. I deliberately went slowly and also included some heavy, slow resistance sets on my 'rest' days. Within a fortnight I was up to 5k then 8k then 10k - all pain free!!

@billpats22

5 ай бұрын

@@grahamsmith827 wow thank you so much for the detailed reply! Really appreciate it! I will definitely give it a try cause it’s my last hope! Starting from tomorrow and hope to feel better as well!

@ShinChan-ry4nm

5 ай бұрын

Bro I have a same problem so pls tell me this exercise works on football athletic

@ShinChan-ry4nm

5 ай бұрын

I am football player pls tell me this exercise works on football

I feel like yall got a mic in my house and every time I say something like "my _____ hurts" yall make a video about it.

@silentg984

Жыл бұрын

Same! They’ve got the algorithm working for them

@editbazelli4931

Жыл бұрын

As professionals they know the issues of the ordinary person and making videos about them will in most cases be an actual problem for the most people. More so because of the awful footwear we have today

@gzfashions

Жыл бұрын

Surveillance is everywhere.. literally everywhere

@MarkLidsterfitnessgeezer

6 ай бұрын

Excellent informative video. Can you just clarify the transition criteria between heavy slow resistance work and easy plyometric training. Is that being capable of using 70 lb standing on one leg for a set number of reps, without pain the next day? Thank you 😊

@hansyali_

2 ай бұрын

He doesn’t, but Google and everything else does

I’m 61 and damaged my Achilles over 15 years ago. I have never received so much valuable information from any of my physical therapist, sports medicine guys, general practitioners and so on. It’s awesome to hear the how’s, why’s and solutions that work. Thank you, Thank you, Thank you.

Thank you for mentioning insertional Achilles tendonitis. Sometimes I feel like the entire fitness and medical community just pretends like it doesn't exist, and I rarely find quality resources on it. Maddening, as it functions differently than pain higher up in the tendon.

@marthaneal1988

Жыл бұрын

AMEN.

@garywishart7115

Жыл бұрын

I have this exact issue. I'm hoping you had success with this.

@visakhpadmanabhan1877

6 күн бұрын

Hi, did you have success. I am suffering with same since 2 months.

I will have to try this. This is one of the outstanding things about the internet and youtube. The fact that fine people like yourself spread great info. Many times I have avoided going to the doctor because of remedies I found online. Thanks

This is one of the best training channels on KZread. Keep up the excellent work. ❤ I learn something almost daily from your videos!

This is the best video I’ve seen on the subject having suffered for nearly a year and tried others. Clear and logical.

thank you for dropping knowledge! hope more people find this video for addressing AT issues. super useful and to the point! 🙏

The EXACT answers I've needed for the last two years! thank you thank you thank you!

Great video. I wish I had seen this 1.5 years ago when I was really down with Achilles tendonopathy. I’m going to apply these concepts to my prehab work now to “bulletproof” my Achilles as much as possible against future injury.

@thermoplastischesaethylend1046

6 ай бұрын

How did you heal your Tendinopathy

It’s so good to see all these cooperations between the really smart people in the healthy movement scene :-)

The best video online on this topic!

This is gold. Instant subscribe. After just a few minutes in I know I'm going to go through all your vids lol.

One of the most inspirational videos on KZread. Wow

CRACKING video gents. I had my achilles go while training for a half ironman and haven't been able to run for 3 months. I will use these exercises to get me rehabd. thank you so much

I dont have any pain in legs or anything but I like watching you an learning something new. I like being healthy and having knowledge of it. Watching you protects me to hurt my tendons etc. So thank you for being out there sharing information. 👏👏

Thank you so much. I have had achilles twndonopathy for over 20 years. I am excited to try these exercises.

Thank you guys so much for putting this together.

Thank you so much for this video. I developed tendinopathy in my left ankle over the summer, probably insertional, from doing weighted calf raises with too much weight and getting too deep of a stretch. I've only really been doing stretches to try to help it, going to try these isometrics and isotonics moving forward.

Man, this guy's got a solution to every PT problem

Just stumbled across this whilst looking for something solid on the topic...loving it from Australia, thank you! Will be downloading the literature.

I tried to foam roll and stretch my achilles tendonitis out after playing basketball for the first time since 3 years! He was spot on from the jump, I can't wait to try these out! As always, thanks for informative content. You are genuinely helping a lot of us active folks out!

@marthaneal1988

Жыл бұрын

Yes!!!!

@HendayAllStar

6 ай бұрын

Same, first game of hoops in 4 years and my Achilles were sore, so I tried to stretch and foam roll/massage and it just got worse, but when I did strengthening exercises my pain decreased for about an hour

This is golden. Thank you guys!

Good to go on these! Thanks! Skål!

Thank you so much Very informative and helpful I have had this issue for years God bless you both 👍👍

Great video as usual. solid advice, crisp explanations, and just right pace. Perfect for an injury level that doesn’t impact every day life (so the medical community is near useless), but must be addressed so it doesn’t progress into catastrophe.

Wow! Thanks for this video! I went to a local PT and I feel like I got more help in this free 10-minute video than from that $120 one-hour visit! I also deal with tenderness in one of my hamstrings from running/cycling so hopefully I can find a video on your channel for that!

What a great video! At the moment having both Achilles with tendinopathy, this has given me hope of full recovery and get back to my adventures 🥳🥳🥳

@mollyboho

9 ай бұрын

How’s it going with the recovery?

@PoetWithPace

9 ай бұрын

@@mollyboho so far so good Molly as you may of seen from my latest video on here?

Great video guys heaps of good info and helpful techniques to help with this problem its also really nice to know its not always about massage but actually about building up your capacity slowly and patiently.

You guys are the best!!

Achilles tendonopathy has made it difficult to get out of bed in the morning for the last year and a half. I appreciate this video Aaron.

Awesome video guys. Thank you.

Just when I needed this.

Thanks guy! Much love

This is going to help me so much. I have weak Soleus. Our bodies are so amazing and so much is a chain reaction. I love learning about this stuff.

One... great video. Two... damn! Barefoot sprinter has some killer balance!

this was amazing guys.. thanks so much

This is super helpful! Thank you!!!

Thanks for these tips! I’ve never had achilles problems until I turned 50. I had no clue how to deal with it.

Needed this as I am struggling with This !!

Thank you, quality quality video.

Awesome guys..appreciate it

Great information! Thanks so much

Amazing video, thank you so much!!

Hi! Your blog is great and I hope your advice will help with my newly developed issue with A. tendon. Thanks!

I will start this program from today along with the ATG zero and then give honest feedback in June, July, & August. Looking forward to get back to running after almost 4 years off and 3 years of persistent Achilles tendinitis pain.

Fantastic vid. Many thanks

i clicked on this vid knowing it would be good but when he said it should not hurt the next day i jus knew this is what i need i hurt my ankle skating 3 years ago and it’s never healed thank you so much

Fantastic stuff. Thank you very much. Great for my basketball players

Thank you both for a superb explanation ! I’ve been dogged by Achilles tendinitis for three years now, your breakdown of the problem and the anatomical explanation of why it keeps occurring has helped me understand what I’m doing wrong, thanks again! Best info on both your channels and happily subscribed 👍🏼🤩

@gkhfbnhfvng

Жыл бұрын

So how has it been going with the exercises? Improved a lot? I had slight pain but recently it because worse during a training because I wasn't trying to fix it.

@N22883

Жыл бұрын

I’d also love to hear a follow up!

@westcoastsingletrack7854

Жыл бұрын

Can you give a follow up did it help

It’s so good to see

Thanks for the info 👍

Great advice

I have had these for several weeks kzread.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.

THANK YOU SUPER HELPFUL!

I wanted to sprint. Not a good idea - well it is but at 61 and overweight 15 kg I should have prepared. Now I will . I also had problems jumping rope - back to start . This time start from my actual level. Thank you

I wish I'd seen this the day you posted it.

That into was hilarious ... Perfect 😂

Super helpful 😃🙌

Thank You! I’ve suffered from Achilles pain for over 35 years. I love to run and Nordic Ski but my Achilles always end up getting injured and then I interrupt my training.I still ski but I’ve given up running as a result. I love that you explained the progression and checkpoints for further progression so well. This could be a game changer for me. My question would be once I am through the progression what would you recommend to maintain and avoid re-injury.

@Captains_shanks

9 ай бұрын

I recommend after you’ve completed everything in this video pain free, you would probably wanna make harder variants. Like jumping roping on 1 leg so you can fully condition your tendon so it can’t be damaged so easily

@felix-dk9tr

6 ай бұрын

Any update after 1 year?

Damn bro. You gonna help a friend of mine that i know for ten years now. Finally she going to be released bro ⚠️

I would not start with isometrics unless I was forced to. The good thing with isometrics is that you are doing something instead of just resting as some people tend to do. It also allows you to start with something basic and go from there. If you can start doing the strength exercises with a pain level of 1-2 (out of 10) or less with no increased soreness/pain the coming 24-48h, it's better to start there. For a quicker rehab, you want to start at your level in the cycle. Starting with isometrics can be a way backwards for some people.

I'd love to see one of these for inner elbow/bicep from holding a tablet/phone for too long

Great video! I can’t play basketball because of achilles tendon. I miss the game very much. And will do these exercises to fix the pain.

@ShinChan-ry4nm

5 ай бұрын

Bro you are alright now

I’ve suffered with a swollen heel calcanus for a year. Went to podiatrist and prescribed stretching the calf. Waste of time the last 6 months. No improvement. Have used this video the last week and feel relief finally. Not complete but definitely a change. Targeting 2 more weeks then light running. Every day I do 7 sets of 40 second iso and 2 sets of seated weighted calf raises

might be a game changer had only been doing calf raises with a weight vest, but the pain is on the outside of the achilles... I will try the seated calf raises

Thanks guys

Your video was super helpful. I ran on May 28. No immediate issues. Walked a flat trail around a lake on May 29. No issues. Was a little sore on May 30. Then I woke up on May 31 with Insertional Achilles tendinopathy. Pain and inability to push off my left foot when walking. Your video resonated with me because it had been considerable time since I had run. So your explanation of overload made sense. But I did feel watching your video that you were not pointing to the spot where I had pain. So there was a concern that maybe I was having a different issue. I didn't know the difference between Insertional and Mid-portion until today I found a video by James Dunne posted May 31, 2020 (FaCWTC408ys). That video specifically identified my pain spot and gave it a name (a name I'm sure already existed). It also reinforced for me what you talked about in your video. I did take the advice from your video about the isometric loading calf raise. Started on May 31. Initially, I had to get into that isometric position without load, then put my foot back on the ground, then add the load. After three days, I was able to walk trails over the weekend at reduced intensity. Slight stutter to my step. After 5 days, back to my normal walking speed. No issues with stairs (descending had been harder than ascending). No pain with calf raise or step-off. Not going to test running yet. Also, rehab aside, I learned, from your video, why I should be doing both standing and seated calf raises.

@lilhuntxd

Жыл бұрын

Hey should I do these exercises barefoot?!

@GnarAspira

11 ай бұрын

@@lilhuntxd it's batter

@osint6372

11 ай бұрын

@@lilhuntxd I would use shoes...and dont walk bare footed around the house.

Best explanation that I have heard! I have heard individual exercises, but this puts together a great plan for how to progress to where I want to be. Thanks!

Waiting for India squad training vids💜💜. I can't say enough that u are one of the important parameters fir all CWG weightlifting medals. Mirabai's Silver at Tokyo 2020 made Indian contingent's moral and discipline so high that along with medals their technique n spirits are been talked about.

Thank you so much

I've been suffering with AT for 5 years now, playing rugby frequently. Hope this helps me out! Thank you!!

@NicholasMSmiff

Жыл бұрын

Any progress?

@westcoastsingletrack7854

Жыл бұрын

Any progress

Thanks will try it

Badminton players need this. 🙏

Great video. I need have my insurance payment redirected to you instead of the orthopedic clinic I went to. The doc offered me no solution. I’m glad I saw this before going to PT.

@Brajgamer

3 ай бұрын

I have never heard an orthopedic doctor even diagnose it correctly let alone fixing it. I have been to multiple doctors and none of them are providing any solution.

🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻 I need a full body TENDON strengthening course. I'm willing to pay for it. My weak and injured tendons are preventing me from exercising because I just keep aggravating and inflaming them.

Thank you

I would like to see you do a video on how to rehab a slight tear in the meniscus to help prevent surgery

Excellent information. I have insertional Achilles tendinopathy. Nothing seems effective. I’ve stopped basketball but doing boxing drills with very little movement of my legs. It causes brief soreness but not like basketball which causes days of soreness. I don’t feel it much when I’m playing but 2-3 days I’ll be very sore, almost limping around. I’ll start these exercises. I think diet and not being overweight and eating foods high in natural collagen are helpful.

@johngiovanni6045

Жыл бұрын

same here, suffering 4 years now. insertional is especially evil. After every baseball game, foot soaking in a tub of ice is only thing that prevents 2-3 days of soreness. doc told me I have a severe case, and PT alone not likely to fix. Would love to hear stories otherwise.

@akaihomixide

Жыл бұрын

kzread.info/dash/bejne/eJV3ubZ8ZJOeqdY.html

Thank you very much for clearly explaining the why how when what of the progressive approach you outlune here. I shall give your method a go! Approx 10 or more years since i kept training thinking i coukd jog through and be ok, for maybe even more than 6 months.. my first real kind if injury, that i couldn't 'bounce' back from. Bi-lateral achilles temfonitis Dollarclast therapy, pettrusage and ultrasound, podiatrist supplied herl inserts and made recommendations on footware. But, this is the first time i have heard that the injury is a strength issue! Wow! I feel a bit silly! I had, prior to stopping jogging, in an outpouring of tears and an exclamation that it hurts too much and i just cant.. 12 years with one jogging training partner, numerous fun runs, cross country events 7 half marathons, and 2 team triathlons, (as the cyclist in the triathlons). And i had to jyst stop. Had marbles in the tendin. Inflamed and so sore. They now hurt after days traversing uneven ground and hills and long days on my feet, which is kind of my norm, and i learned quickly that no pain didn't mean i coukd return to jogging, as when i tried, the pain would return immediately A physio did want me to do the isometric exercises you describe. But hasn't explained what would come after that, or the onjective re strength and slow approach. And i was pretty slack with doing the exercises. At this point, i know have orher alignment issues, and my core strength is lower than its ever been. The stacking natire of untreated, unhealed injuries, oreventing acces to the known training routine. I hsve 2 slipped lumbar disc with sime neural impingement, and and nearly certain there is little to no cartilage protecting my left knee joint. As well as rheumatoid arthritis in back. Although, its likely thst the arthritis is in more areas, i hust have not had the tests done. I have to pick myself back up, and not give up. It is not easy. I am aware that feeling powerless, and concerned about my future, wirk is a physical job, so, if my knee hips ankles and lower back restrict me in any real way from movement without pain, i wont know what to do for work So i must address this. Procrastonation is a skill i have habitualised, and it is not serving me, i know it leads to lack of faith in self. So, thankyiu for your encouraging words as to the capacity for healing .of Achilles Tendinits. Ill check out your lower back strengyhening of core muscles shares also. Kjbd regards. Go well as you go well in all things

I’ve been with this for over a year and while your approach helped a little for my tense Achilles tendon it didn’t fully work and I’m still feeling that tightness which ends up contracting after running for several mins

Should I do these exercises barefoot 🦶?

I'm in pt for my Achilles right now!!! Love this!! Thoughts on shoes? He keeps telling me my xero shoes aren't helping my pain...

@decline1822

Ай бұрын

I blame minimalist shoes for giving me tendonitis. I wore them too often.

the worst is when you start to feel hope slip away you guys helped me get a grip fingers crossed

Very informative video. Life-long runner in my 50s. Have had normal achilles tendonitis over the years and I thought my latest was insertional but after seeing this I don't know. Pain feels like it's achilles but it isn't where you pointed at the back of the heel it's more at the side (lateral) with bruising. Weird.

@marthaneal1988

Жыл бұрын

Me, too, but I also believe this is the right one for me. Even weirder, mine tends to shift, but mostly to the left and right of center otherwise described as center in the video.

Need a video covering Achilles pain and bursitis 😢😢

Wow! Instant relief! I’ve been dealing with this for years!

I'm glad to see that Murr from Impractical Jokers is getting work on the side these days

"Oh it hurts? That's cause you're weak!" 🤣 love it 💪🏻

I was made this t raining from my 8years. Athletic long jumper and 400m runner till 22. Now c. coach

This video is great and I love the prescriptive details provided. However, for the isometric hold I heard holding towards a 45 sec time, but how many reps/sets of that hold?

Guys thank you! I recently took a pretty big hit on the ego. I ruck twice daily for a combined 12km or so. I average about 18k to 20k steps daily. Physically fit.. or so I thought. I have doing this for over 3 years, last 6m or so with zero drop shoes. Canadian here so barefoot yearly is not an option for me. Anyhow I have been reading about integrating sprinting at full speed so I tried that with some pretty light jogging. This was NOT a good idea 😂 I am suffering boys. I CAN BARELY WALK, I am hobbling around like a fool. I thought I was fit but this really put running into a different category for me. Its a beast of its own. I get that I probably went way too hard and now I have learned my lesson. 42y's shouldn't just start sprinting. GOOD luck everyone, I am going to try this stuff out and see how my recovery goes. Until then I am out of commission and totally bummed out. GOD BLESS 💚🙏🏼

How long on average does it take from starting isometrics to running pain free for your patients?

This is a great video... I do wonder, is this something that needs to be done every other day or twice a week kinda thing. Just trying to understand the volume.

@Brajgamer

3 ай бұрын

Every day

I have followed this protocol for 2 months and am happy to day that after 24 months of achillies issues I have improved radically! I am now running pain free! Please share info on knee mobility and how to improve it!

@jamesbradfield2376

Жыл бұрын

Where you running whilst doing the rehaflb

@jamesbradfield2376

Жыл бұрын

Rehab sorry

@_gabeybabey

8 ай бұрын

How often did you do his exercises?

@thermoplastischesaethylend1046

6 ай бұрын

Can I ask you a few things. Please I need help

In your podcast with Jill Cook she said that a weight on the knee isn't enough of a stimulus for HSR (if I remember correctly she suggested using a Smith machine to get the proper load for the soleus) Did I misunderstand her in that podcast? What am I missing? This is not meant as hate. Big fan of your work ✌️

I’ve had insertional tendinopathy for like 5 months and it’s the worse. Rest to long it gets stiff! Walk to much and it gets irritated

@thermoplastischesaethylend1046

6 ай бұрын

Did you heal?

@aaronvalencia753

5 ай бұрын

@@thermoplastischesaethylend1046 I was able recover by doing these exercises. It took time but I’m back to jumping around the basketball court

@cedricgaming5106

3 ай бұрын

Take a look at your diet. See what your sugar intake is that could be. You're enemy.

@aaronvalencia753

3 ай бұрын

@@thermoplastischesaethylend1046 ya lots of strength training and patience!

@aaronvalencia753

3 ай бұрын

@@cedricgaming5106 could you elaborate more on how sugar could be the cause of

Isometric 45 seconds 3 sets Heavy Loads 3 sets of 15 reps

First view.!!! Great content..

@mugandaje

Жыл бұрын

399th view, still great content:)