thanks for this. wrecked my achilles for an extra 4 weeks. thanks

Thank you so much . Cant wait to try it

Thank you for this. Been in pain for 6 months. Mainly when I wake up in the morning it’s difficult to walk. This stretch was exactly what I needed!

@Priyan0000

Жыл бұрын

R u ok now????

@thermoplastischesaethylend1046

7 ай бұрын

​@@Priyan0000seen you under many vids. Did you fix yours?

@Priyan0000

7 ай бұрын

@@thermoplastischesaethylend1046 yess 😊😊😊

@thermoplastischesaethylend1046

7 ай бұрын

@@Priyan0000 Can you please give me advice😭 Had it for 1 year almost and Im just depressed. It hurts to even walk a few steps and this destroys me cuz I am unsure to go outside with my friends and do social activitys cuz It makes the pain more and more. Any tips?

@Priyan0000

7 ай бұрын

@@thermoplastischesaethylend1046 bro I just stop walking for 2 months And it solved 😇😇

Thanks so much

Thanks for sharing! I hope this exercise will heal my Achilles problem.

@Priyan0000

Жыл бұрын

R u fully recovered??

Thank you for sharing such wonderful information. Although I have difficulties to keep up to 30 seconds but I really appreciate your teaching and hope to share with you my recovery soon.

@pablobamaca6709

8 жыл бұрын

+Wee Shian so how did it go?

@p0965800

8 жыл бұрын

+Pablo Bamaca Hi, I'd managed to go to 45 seconds after a few weeks and now on stage 2. The recovery is slow but it's improving no doubt.

@pablobamaca6709

8 жыл бұрын

Glad to hear that. Hope it gets better:)

@dustinlong7521

4 жыл бұрын

@@p0965800 Did this work for you? Just started three days ago and did you do this every day? I have had off and on international tendinitis for 7 months now.

@p0965800

4 жыл бұрын

@@dustinlong7521 yup. Recovered.

My physio having ruled out PF says the pain has come from Achilles’ tendon rubbing the heel bone from wearing tight shoes. The pain is only felt on the underside of the heel when putting weight on the foot, no problem doing calf raises so does this sound likely?

I have tenderness in the back of my heel. I am taking a six day steroid regimen. Do I start with your exercises or wait until tenderness subsides?

I would never be able to endure the pain on doing this

How high up on the calf raise should I go? At the top is when my achilles starts to sting

Paraclinical examination: ECO: Ankle ultrasound: Partial rupture of the right Achilles tendon (

I do the heel drops on a set of 15 ×3 sets two times a day. Is that still OK and equivalent to doing it for 30 or 45 second intervals? Also, I foam roll my calfs right after. Is that a good thing?

is there any limit in calf stretches for insertional tendonitis? like calf board is okay to use?

Just finished 1st round of 45 x 3 !! Thank you so much for this!! The orthopedic doctor had me doing heel drops, and those were making things worse. I feel so much better just after three sets I can’t wait to keep making progress! I had a fairly large metatarsal pad in my shoe. I am wondering if that could be what caused the tendinitis? I don’t run just walking less than 10,000 steps a day.

@hk78901

Жыл бұрын

The heel drops supposedly many insertional tendonitis worse! Because they over flex the tendon over the heel bone and cause to much compression, glad you found a better exercise

If my tendons is VERY reactive can i do heel raise on both legs(i am 90kg)? And also it seems that after 3x30sec my tendons are agravaiting. Can i do only 2x20sec(on both legs) 2 times a day or only in the evening until i painfree? I feel some pain not during the exercise but after exercise.

@Mars7822

3 жыл бұрын

any updates?

are you sure moderate pain is ok?

Thank you for these 3 videos. They have helped me recover greatly. However I can't seem to get 100%. Mainly my pain is only after sitting for long periods or more the case when I wake up in the morning. After a few heel raises the pain is gone. I ran 1 mile yesterday for the first time in 1.5 months. I felt my heel but can't really say it hurt... More of a concern that it's going to start hurting again. Should I wait until it feels normal in the morning or is it OK to run on?

@ShoesFeetGearBrisbane

5 жыл бұрын

Hi Todd Gentry, that’s great that it is helping! If the pain is at the back of the heel where the Achilles joins the heel bone, then my advice would be to make sure that you have plenty height under your heel. Make sure you aren’t wearing low drop (zero pitch shoes) and have the normal full stack height (usually the heel will be 10 to 13mm higher than the front of the shoe). This takes the compressive forces out of the Achilles as it wraps over the bursa. See our video explaining here: shoesfeetgear.com.au/pages/achilles-bursitis-retrocalcaneal-bursitis You can also add extra heel height by adding some foam wedges under the shoe liner to lift another 5 to 10mm. If the compression of the bursa is a factor, you should get instant relief on the run if the heel is high enough. If you have plenty of heel height and still some mild pain, then it is ok to have some mild pain as you return to run. Some latest evidence is showing that some mild discomfort isn’t a problem (not comfortable or fun though...). Unfortunately, some runners will always get some mild discomfort whenever they run, but they are able to gradually increase their miles, train and perform normally. Not ideal, but they can get what they need done. Keep exploring a solution to get pain free and I hope this helps. Pete (Sports Podiatrist/Director)

@thermoplastischesaethylend1046

7 ай бұрын

​@@ShoesFeetGearBrisbaneShould I also wear heel raises at home cuz Im walking around all day long at home or does it make the tendon shorter?

At what angle should you hold the heel to floor? 30 or 45 degrees? Seems like I get more pain the more acute the angle is compared to the floor

@petercharles1482

Жыл бұрын

Sometimes you can get the compression on the Achilles tendon when you go really high and the tendon ‘bends’ at the top of the raise. Just stay in the middle of the range (not too high and not too low) to avoid the compression component. Then you can focus on increasing the weight and then the reps to strengthen without the tendon compression and pain confounding things. Pete

Any good shoes will you refer for Insertional Achilles Tendonitis?

@Priyan0000

Жыл бұрын

R u ok now??? Or still suffering🥺??? Please reply

How can you tell the difference between chronic Insertional Achilles tendonitis and Psoriatic arthritis?

@ShoesFeetGearBrisbane

2 жыл бұрын

Hi Layla, Insertional Achilles Tendonitis is of course far more common than paoriosis affecting this area, so I would treat the pain as the insertional Tendonitis. If there is inflammation caused by an underlying inflammatory condition, then the same treatments should help, especially the higher heeled shoes and releasing tight calf muscles. I would treat as insertional Achilles Tendonitis and if you get to a point where it doesn’t respond anymore, then speak to a medical practitioner about anti-inflammatories to help settle. I hope this helps!

I've had Insertional Achilles Injury for 4 weeks now - swelling has gone done so now I'm going to try these exercises. Being an avid runner it's frustrating not being able to run, when would be a good time to start running again?

@ShoesFeetGearBrisbane

7 жыл бұрын

Ginger Photographer, we normal return people gradually to sport or light running once they can do 30 single leg heel raises. We normal start with moderate intensity interval running first and as the strength increases with the exercises, we increase the running. If you can't do 30 single leg skips without pain, then it is unlikely that you can run with any real intensity or distance without re-injuring. I hope this helps!

@GingerPhotographer

7 жыл бұрын

Thank you for the information - heel raises don't seem to be a problem anymore but the rear part of my heel is a little swollen and is aggravated while running. I guess i need more time!

@AbijithNathKV

3 жыл бұрын

How long did it take to heal? I have a small swelling at the heel and its not hurting much while doing heel raises...

@GingerPhotographer

3 жыл бұрын

@@AbijithNathKV 4 to 6 months - I changed my running shoes to Hoka One One and for me that helped a great deal..

@Mars7822

3 жыл бұрын

@@GingerPhotographer Man, can u give your email or anything to ask about this, am also facing the same situation...

Lifting heels are painful and i hear popping. I wont do dis

@Th3BigBoy

Жыл бұрын

What do we do? It hurts so badly I am limping.

At this point, I really don't know who to trust. Another doctor said stretching can cause swelling because your squeezing the bursititis.. 😅 whenver i stretch my ankles, it seems to swell up. 🙃

@ashleigh2491

3 ай бұрын

Same .The difference in opinion is extremely frustrating