FIX Achilles Tendonitis In 8 Simple Moves | Best Exercises For Achilles Tendon Pain

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Tone and Tighten

Tone and Tighten

Күн бұрын

The best home exercises, tips, and techniques to eliminate Achilles tendon pain and stop Achilles tendonitis FAST. Presented by a doctor of physical therapy to help you get the results you’re after.
These are the best exercises to help you with your Achilles tendonitis. We will go over some massage techniques to stimulate healing, stretching techniques to increase range of motion and decrease pain, and the right progression of strength exercises to help increase your activity tolerance. My goal is to get you back to pain-free as soon as possible - let’s do it!
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➡️ EQUIPMENT USED IN THIS VIDEO ⬅️
JARED’S FOAM ROLLER: urlgeni.us/amzn/drjaredfoamro...
JARED’S STRETCH OUT STRAP: urlgeni.us/amzn/stretchoutstrap
Before we jump right in to these stretches and exercises, it’s important that we make one distinction very clear: there’s a big difference between treating an acute case of tendonitis and a chronic Achilles tendon pain problem.
IF YOU’VE HAD PAIN LESS THAN TWO WEEKS: chances are there’s still a lot of inflammation in the area of your tendon. If your pain is less than two weeks old, my recommendation would be primarily an anti-inflammatory approach. Rest, ice, gentle massage, and gentle stretching will yield the best results for your problem.
IF YOU’VE HAD PAIN FOR MORE THAN TWO WEEKS: At this point your pain is becoming slightly more chronic. The pain you are experiencing is no longer primarily inflammatory… at this point there is scar tissue that’s accumulating that needs to be addressed. This problem (termed an Achilles tendinosis) responds better to aggressive massage, stretching, and eccentric exercises (as demonstrated in the video above).
THE BEST EXERCISES FOR YOUR ACHILLES TENDON PAIN
I always recommend people start with some massage to the area of the injury. If the injury is acute (less than 2 weeks) you may need to be a little more gentle. If the problem has lasted longer than two weeks, you may have to be more aggressive. I tell patients to be as aggressive as their pain threshold will allow.
1. CROSS FRICTION MASSAGE: forward and back as well as up and down along the length of the injury.
2. FOAM ROLLER: great way to release fascia/knots up into the calf muscles.
After massaging, it’s important to introduce some gentle stretching into the Achilles area. Not many people realize that your “calf muscle” is, in fact, two muscles. Both are stretched slightly differently but it’s crucial that we spend a little time stretching both of them out.
3. STANDING GASTROCNEMIUS STRETCH: performed in standing with the knee straight.
4. STANDING SOLEUS STRETCH: performed in standing with the knee bent.
After stretching, it’s important to introduce some active motion into the ankle joint to promote as much blood flow as possible into the injured area and provide some slight tensile force through the Achilles. Our goal is to heal it and get it used to moving normally again.
The following progression of exercises is presented in order from least difficult (and least effective) to most difficult (and most effective). You should start with the first and work your way through the progression as tolerated.
5. ANKLE PUMPS: non-weight-bearing active motion through as much range of motion as you have available.
6. STANDING HEEL RAISES: stand up and raise/lower your heels as high as possible and then back down to the ground.
7. HEEL RAISES ON STAIR: with the balls of your feet on the edge of a stair you can raise/lower your heels through a greater range of motion. Try to let your heels fall below the level of your toes.
8. ECCENTRIC HEEL RAISES: has been proven to promote the best healing in tendons due to their high tensile forces. For a right calf Achilles tendon pain, you would stand on the edge of a stair and raise up onto both toes. Lift your left foot and slowly lower the heel raise with just your right leg.
There you have them! Those are the best tips, techniques, and exercises to help you to eliminate your Achilles tendon pain fast!
I hope you enjoyed this video - if you did be sure to leave me a thumbs up!
Also be sure to SUBSCRIBE to our channel so you never miss a new video from Tone and Tighten!

Пікірлер: 947
@Bookage77
@Bookage77 Жыл бұрын
Had a ankle injury a few years back and started to have Achilles pain and this video and the massage portion has helped my Achilles so much thank you
@user-wt8xc3dz5e
@user-wt8xc3dz5e 11 ай бұрын
I started foam rolling watching your calf stretch video and continued to do what you recommended in this one.. they we’re all very helpful and I can tell the pain difference already! Thanks!
@thehashslinger6741
@thehashslinger6741 3 жыл бұрын
I can honestly say I’ve noticed a massive improvement even after doing this video just once, absolutely fantastic video, Gem of a find I’ve got to say & i will continue to do the exercises!
@toneandtighten
@toneandtighten 3 жыл бұрын
Thank you so much for such a kind comment! I appreciate your support!
@toneandtighten
@toneandtighten 4 жыл бұрын
Catch the UPDATED VERSION of this video here: kzfaq.info/get/bejne/oaeqqtyqlr_LqaM.html. Be patient and be consistent if you have this problem. It doesn't go away immediately, but you will notice change over time. Leave me a comment below and thanks so much for watching!
@michelebadey3883
@michelebadey3883 4 жыл бұрын
YOUR TERRIFIC!!!! YOU HAVE SOLVED A LOT OF MY ISSUES THANK YOU THANK YOU🙌🙌🙌🙌🙌🙌🙌
@davidkim2016
@davidkim2016 4 жыл бұрын
Could you make a video on posture and breathing? I have an anterior pelvic tilt and noticed (this past week) that it's significantly easier to take a deep breath with good posture. I also have chronic hyperventilation syndrome along with general anxiety so im sure a video like this would help many. On a side note, thanks for the channel! Although I've just recently discovered your channel, you've been super helpful. Thanks again!
@toneandtighten
@toneandtighten 4 жыл бұрын
@@michelebadey3883 So glad to hear that! I commend your hard work with some of the issues you've been working on. Thanks for commenting and sharing!
@toneandtighten
@toneandtighten 4 жыл бұрын
@@davidkim2016 I've got you covered, Maddy! You can check out my posture video right here: kzfaq.info/get/bejne/h9udn62Fu866c5c.html Hope it helps!
@justme1782
@justme1782 4 жыл бұрын
He is, isn't he?!!
@peterwinkler8382
@peterwinkler8382 3 жыл бұрын
Thank you so much for this video! I'm a long time runner, and my legs have been injured several times. My Achilles have been a problem recently, and your exercises are the best group I've seen. I will continue using them.
@toneandtighten
@toneandtighten 3 жыл бұрын
Oh, wonderful news! You are welcome and I am so glad these have helped you!
@phumus77
@phumus77 3 жыл бұрын
I started working on the Achilles tendon recovery yesterday. I can feel the difference already. Thank you
@toneandtighten
@toneandtighten 3 жыл бұрын
Wonderful! I am glad it is helping you and thanks for sharing!
@keubounadine8312
@keubounadine8312 2 жыл бұрын
wish to have the same experience
@TJ_into_the_wild
@TJ_into_the_wild 3 жыл бұрын
This is as clear and effective as it gets! I'm 2 weeks into this programme and the decrease in pain and my range of motion has changed dramatically. Big thanks from the UK!
@toneandtighten
@toneandtighten 3 жыл бұрын
Wonderful news! Thanks for sharing!
@jonassanchez4056
@jonassanchez4056 3 жыл бұрын
Thanks for sharing Doc. Any suggestions for insertional Achilles pain?
@harpirishdance
@harpirishdance Жыл бұрын
Just came back to this vid. About 9 months ago my Achilles was painful and restricted my movement. I did the massage and stretch recommended by you and the exercises demonstrated and within 2 weeks my pain was gone! Just had a flare up so I’m back for more! Thank you!!
@Kingflower91
@Kingflower91 5 ай бұрын
Ur prob wearing the wrong shoes
@harpirishdance
@harpirishdance 4 ай бұрын
Care to elaborate?@@Kingflower91
@kristabeach5197
@kristabeach5197 3 жыл бұрын
Very helpful, thank you! I recently started taking spin classes, and I injured my Achilles the other day.. the massage alone has helped relieve some pain, and I’ll be sure to ice later. Thanks again!
@toneandtighten
@toneandtighten 3 жыл бұрын
You are welcome, Krista! I am glad this was helpful for you and thanks for commenting!
@maryboulet8161
@maryboulet8161 2 жыл бұрын
This was the perfect video for me. I’ve had Achilles Tendinitis for 10 months, went to 2 different doctors & 2 different PT & none of them gave me any guidance on gradual stretches & strengthening for at home care. I’m still in disbelief of the way it was handled. I get all my rehab instructions from KZfaq. Sad but true. The bright side is I’m not paying a co-pay! Thank you for this well presented rehab information routine. I’m looking forward to returning to my hiking, walking & exercise classes again! It’s been too long!
@toneandtighten
@toneandtighten 2 жыл бұрын
You are welcome! I hope these exercises are effective for you!
@mokhomoabi9870
@mokhomoabi9870 2 жыл бұрын
I just want to say thank you once again ,I had knee problem ,I did what u advised my knee problem was solved from that day until now ,had archills tendon that was bothering me for a while rested from running on and off yesterday I watched this video, I felt like a knot has been undone,woke up managed to run 13km/8.07miles. I cannot thank you enough, so grateful for ur videos 💓 thank u, thank u,thank u
@toneandtighten
@toneandtighten 2 жыл бұрын
Great to hear and you are so welcome!
@jonathanwitham3984
@jonathanwitham3984 4 жыл бұрын
Thank you Dr. Jared! This is the most comprehensive list of stretches and remedies I have found for treating Achilles tendinitis. I often lose circulation to my feet after running a few miles due to tight calves and Achilles, and these will help tremendously in my pre-run stretching and post-run recovery routines. Thanks for linking the calf video and other recommended videos of related muscle groups, it was also very helpful. Keep up the good work!!
@toneandtighten
@toneandtighten 4 жыл бұрын
You're very welcome! I am so glad it was helpful!
@marissadubz
@marissadubz 3 жыл бұрын
My achilles has been bothering me off and on for a couple of months now, so I’m really happy I found this video! The wall stretches were immediately painful and tender, so i’ll try taking it slowly.
@Priyan0000
@Priyan0000 Жыл бұрын
Hello... R u ok now.. Please reply
@marissadubz
@marissadubz Жыл бұрын
@@Priyan0000 yes! i was consistent with these stretches and massaging it and it improved :)
@Priyan0000
@Priyan0000 Жыл бұрын
@@marissadubz Now R u completely Ok with it Or still feeling pain 🥺🥺 Actually I m suffering 🥺🥺
@marissadubz
@marissadubz Жыл бұрын
@@Priyan0000 it’s totally fine now! :)
@Priyan0000
@Priyan0000 Жыл бұрын
@@marissadubz 🥺🥺🥺🥺🥺 Thanks dear ☺☺ U reply me I really need this .. God bless u May your all wishes comes true Hey.. I Wanna talk you 🥺🥺 About this things
@kalislahren
@kalislahren 2 жыл бұрын
Thank you. I had done PT for mine awhile back and got out of practice doing the exercises. I recall doing all these exercises. Thank you for a great reminder video of what to do!
@toneandtighten
@toneandtighten 2 жыл бұрын
Great to hear, Scott! You are welcome and thanks for your support.
@desmondtopps
@desmondtopps 3 жыл бұрын
Excellent advice ,I’ve had this problem for months and now it’s almost gone with these exercises !!
@toneandtighten
@toneandtighten 3 жыл бұрын
Wonderful news, des topps! I am so glad it helped and thanks for sharing!
@gusgus6558
@gusgus6558 2 жыл бұрын
True story: ive had this problem for bout 3 wks, i was limping for the last 2 wks came across this video. I was trying other exercises/remedies from off the tube for these 3 wks. to keep story short I stopped limping in 2 days, still sore but walking normal. The roller and massage was the ticket. Thanks mister greatly appreciate you! Enjoy
@toneandtighten
@toneandtighten 2 жыл бұрын
Wonderful news, Gus Gus! I am glad this helped and thanks for sharing!
@davidhawkins3031
@davidhawkins3031 2 жыл бұрын
Trust in the Lord with all your heart; don't rely on your own intelligence." "I will ask the Father, and he will send another Companion, who will be with you forever." "The wages that sin pays are death, but God's gift is eternal life in Christ Jesus our Lord."
@davidhawkins3031
@davidhawkins3031 2 жыл бұрын
@@toneandtighten John 3:16 “for God so loved the world he sacrificed his one and only son” put your faith in God!!
@MATHEW94061
@MATHEW94061 Жыл бұрын
@@toneandtighten Injured myself 2 weeks ago. Im still limping a bit since it hurts a bit in the back of my heal. How are u now? One hundred percent? How long until there was no pain?
@gusleama
@gusleama 3 жыл бұрын
I'm in my mid 50s and started running. I developed Achilles tendinitis, and started resting, anti-inflammatory, and ice. This video was more detailed and included a lot more exercises than any of the others that I found. I've started following these steps and it's really helping. Thank you for the time and the video.
@toneandtighten
@toneandtighten 3 жыл бұрын
You are welcome, Gary! I am so glad these exercises are helping you and thanks for sharing!
@vivianwagner5916
@vivianwagner5916 Жыл бұрын
I broke my ankle Dec 2020 and didn’t do physical therapy; hoping I could do exercises at home. The pain of stretching made me stop and now I believe I have scar tissue. I am back to committing everyday to heal this injury and found you searching in KZfaq. Thank you. Doing these These exercises just one time while watching you helped so much. I’m excited to get into this routine. You are thorough without all the ego and jokes and talking about yourself. I now have a coach (you) and a plan and committed to heal my injury. I will also look at all of you videos.
@user-xo9hb1jt8w
@user-xo9hb1jt8w 9 ай бұрын
Thank you for simplifying the exercises in a great way!
@toneandtighten
@toneandtighten 9 ай бұрын
You're so welcome!
@sherrillchylla9132
@sherrillchylla9132 2 жыл бұрын
Thank you. I'm a 64 yr old female and was laying a flagstone sidewalk back in April...one of the 24x36 slabs fell over hitting my achilles. I've had the discomfort you described - pain in the AM - ok after a couple hours moving around. I did the routine for the first time this morning and the tendon area feels seriously really good right away! Very helpful video - Did see my doctor recently who suggested PT - I will continue till my follow up. Thank you again!
@toneandtighten
@toneandtighten 2 жыл бұрын
You are welcome! I hope you feel better soon!
@clj3RN
@clj3RN Жыл бұрын
I can’t Thank You enough for this awesome information & education! I’ve been dealing with heel pain for a few months now, with no improvement after utilizing tips from other professionals. I performed the exercises in this video, along with your calf muscle stretches last night. My pain level went from a 10/10 to 1/10 in one night! I can finally walk around the house without shoes! Amazing 🤩
@toneandtighten
@toneandtighten Жыл бұрын
Awesome news and thanks for sharing!
@sneha3388
@sneha3388 Жыл бұрын
Wch calf muscles stretches u did ?
@ludwigvonn9889
@ludwigvonn9889 3 жыл бұрын
the damn recovery takes forever... when you have a massive urge to run but after just 2 steps your tendon say HOLA AMIGO :(
@toneandtighten
@toneandtighten 3 жыл бұрын
Patience is key!
@dignes3446
@dignes3446 3 жыл бұрын
Hang in there man its gonna be worth it... and dont stop too soon, keep doing in for at least a few weeks... even if everything is feeling fine. Also take it easy during training for a while.
@creepypastors
@creepypastors 5 ай бұрын
Absolutely. been out of training for a year. Feeling I am never going to get back. Miss running and hiking😟😟
@chimyshark
@chimyshark 7 күн бұрын
@@creepypastors a year??? I don't think I can last that long :( I got tendinitis on Monday (2 days ago), can almost walk again. Gonna do these exercises, hoping to be back training in a few weeks tbh...
@Tiffers963Hz
@Tiffers963Hz 2 жыл бұрын
Awesome stretches. Thank you for your kind help. 🙏🏽♥️
@toneandtighten
@toneandtighten 2 жыл бұрын
You are so welcome, Tiff B! I am glad you like them!
@kevinthomas3965
@kevinthomas3965 4 жыл бұрын
Best ever exercises including a few methods which I have always been curious about. Thanks.. I will continue to look for more ideas through your site...
@toneandtighten
@toneandtighten 3 жыл бұрын
You're so welcome, kevin thomas! I hope you find the rest of my content useful too!
@justme1782
@justme1782 4 жыл бұрын
oooh yes! This is a video that is going straight to the special treasure cove! I had to stop running about three years ago because of an acute Achilles tendinitis which I still carry on to this day (2cm bump in the left side). So, HUGE THANKS for making this video, because physical therapy here in Spain can only go so far. Blessings a plenty to you and your beautiful loved ones!!!
@toneandtighten
@toneandtighten 4 жыл бұрын
You are so welcome! I really hope it helps you!
@samuelhearn8601
@samuelhearn8601 3 жыл бұрын
Physio is spain is terrible!!
@orhansaimdemirturk
@orhansaimdemirturk 4 жыл бұрын
Best achilles tendinosis self-treatment video ever...Kudos...
@toneandtighten
@toneandtighten 4 жыл бұрын
Thanks so much! Glad it is helping you!
@silkyg8922
@silkyg8922 3 жыл бұрын
Thank you! Just got back from walk in, achilles tendonitis diagnosed. Physio and massage not available bc of local lockdown for 8 days.. ice, ibuprofen and rest have definitely improved situation. Found your exercises after reviewing many videos, and have to say they're the best! Hope to be back in training soon!
@toneandtighten
@toneandtighten 3 жыл бұрын
Thanks so much! I am glad you find these exercises helpful!
@jacquelineramirez1209
@jacquelineramirez1209 4 жыл бұрын
Thank you for your great information. Easy to follow and very clear. I will implement all your suggestions.
@toneandtighten
@toneandtighten 4 жыл бұрын
You are welcome, Jacqueline! I am glad this was informative for you and I hope it helps!
@justme1782
@justme1782 4 жыл бұрын
Btw, Did I congratulate you on your 200k?? OMG, I just realized you are going towards your 300K!!! This is what hard work reward looks like. Good job, Jared!!! CONGRATULATIONS!!!!!!!
@toneandtighten
@toneandtighten 4 жыл бұрын
Oh, thank you so much Just Me! It is just motivating me to work harder!
@atee1684
@atee1684 4 жыл бұрын
Thanks for the video. I might have injured my left achille tendon by either doing the cardio jumping jack, scissor foot or on the elliptical without shoes. Can I still continue doing squats and planks? How able back on the ecliptical with shoes? Just no jumping exercises.
@lorrainebijou4108
@lorrainebijou4108 Жыл бұрын
About 3 months ago, I sprained my ankle along with breaking a bone somewhere in there. After viewing the xrays, my doctor informed me I also injured my achilles tendon. I have since healed up with the sprain but don't have the full mobility of the ankle with some pain in the achilles, so now need to do physio so I am glad I came across your videos. I will be using your exercises to help strengthen both the ankle and achilles.
@skandermasmoudi9099
@skandermasmoudi9099 15 күн бұрын
Do you remember how long did it take you to fully heal ? i have almost a similar situation to yours ! if you can give me some details i would really appreciate it
@ynagpaul
@ynagpaul 3 жыл бұрын
Excellent video! Brief and to the point, it gave me knowledge about the related muscle structure, the anatomy, and the mechanism. Thanks a lot friend.
@toneandtighten
@toneandtighten 3 жыл бұрын
So glad it was helpful, Yash! Thanks for commenting!
@danlehnberg1222
@danlehnberg1222 3 жыл бұрын
I think it's important to differentiate between insertional and mid cord tendinopathies. The strengthening exercises at the end of the video that allows the heel to drop below horizontal will often exacerbate insertional tendinopathies.
@steveharling5515
@steveharling5515 2 жыл бұрын
Òooòoooooooòoooooooooòooooooòooka
@reubenkotey3239
@reubenkotey3239 Жыл бұрын
could i get an explanation in english pls
@raspberrybee
@raspberrybee Жыл бұрын
@@reubenkotey3239 insertional Achilles tendonitis is further down, closer to the bottom of the heel area. If you have insertional tendonitis as opposed to the classic midpoint, rather than doing the calf raises at the edge of step, you should do them with your feet flat on the floor. Doing them off of a step will on make it worse in the long run.
@reubenkotey3239
@reubenkotey3239 Жыл бұрын
@@raspberrybee appreciate it gangy
@user-bb8vf3tq6l
@user-bb8vf3tq6l 9 ай бұрын
Agree
@slimduncan8022
@slimduncan8022 3 жыл бұрын
Ruptured my achilles and using some of these exercises in my long journey to walking without a limp. I'm 11 weeks out and taking the nonsurgical route. My main issue that I run into is endurance, I expect it to be significantly weaker than the other leg but I usually walk everywhere
@toneandtighten
@toneandtighten 3 жыл бұрын
Good luck in your recovery, Slim Duncan! I hope these exercises are helpful!
@vvvvvvvvv594
@vvvvvvvvv594 Жыл бұрын
Short , helpful and to the point ! What a great video. Thank you
@toneandtighten
@toneandtighten Жыл бұрын
Glad you enjoyed it and thanks for commenting!
@jl7760
@jl7760 3 жыл бұрын
Thank you very much for this great information! Help me a lot!!
@toneandtighten
@toneandtighten 3 жыл бұрын
You are welcome, JL! I am so glad this was helpful for you!
@rhondaguay5961
@rhondaguay5961 4 жыл бұрын
This is the very best video I’ve seen since I’ve had this issue for 6 months now 😢. Can’t wait to start tomboy. Thank you!!
@rhondaguay5961
@rhondaguay5961 4 жыл бұрын
Tomorrow not tomboy! Lol
@toneandtighten
@toneandtighten 4 жыл бұрын
Wonderful, Rhonda! I hope it helps!
@jackburgemeister
@jackburgemeister Жыл бұрын
Great Video mate. Had Achilles soreness for 3 weeks and got instant relief from these exercises. Much appreciated
@toneandtighten
@toneandtighten Жыл бұрын
Great to hear and you are welcome!
@amangupta-wi3mh
@amangupta-wi3mh Жыл бұрын
Can you tell how it is now? I have also had it for 3 weeks and would appreciate a daily/weekly guide.
@guanleo9524
@guanleo9524 4 жыл бұрын
Thank you dr Jared good advice and comprehensive techniques I’ve seen. Even Doctors I consult don’t provide these comprehensive perspective. Sports physician diagnosed my issue with enthesopathy. I’m using your techniques to strengthen. Flare ups happen happen regularly in past 6 months. I’m 68 yrs old. Quite active. I’m hopeful I can resolve it on my own with your techniques.
@toneandtighten
@toneandtighten 4 жыл бұрын
You are welcome! I hope these exercises help you!
@vivianwagner5916
@vivianwagner5916 Жыл бұрын
I broke my ankle Dec 2020 and didn’t do physical therapy; hoping I could do exercises at home. The pain of stretching made me stop and now I believe I have scar tissue. I am back to committing everyday to heal this injury and found you searching in KZfaq. Thank you. Doing these These exercises just one time while watching you helped so much. I’m excited to get into this routine. You are thorough without all the ego and jokes and talking about yourself. I now have a coach (you) and a plan and committed to heal my injury. I will also look at all of you videos.
@Tonyiscomfy
@Tonyiscomfy 5 ай бұрын
How has your pain improved? I’ve been suffering from this since 2020 also and it still persists when I train :(
@kalyanbhuyan7934
@kalyanbhuyan7934 2 ай бұрын
帅…m ~~~~~现在qaia89Alll00lp lllpplpp
@kaz61189
@kaz61189 3 жыл бұрын
High school football player And I’ve had this problem for a week and a few days and I’ve been doing this for the past few days and my experience was great!! Back to sitting kids on their behinds and dominating 😃! 😂 thanks bro ! (Oh and I subscribed !
@toneandtighten
@toneandtighten 3 жыл бұрын
That is great! I am so glad these exercises have helped you so much!
@milesandmobes
@milesandmobes 5 ай бұрын
I started doing the cross friction massage about 6 weeks ago when I stumbled upon your video here and I’ve felt weekly improvements and have been able to keep running (with a lot of walking). I started feeling more improvements within the last week or so by adding in dorsiflexion PAILs/RAILs exercises and am close to being totally pain-free. Thanks for posting this!
@anikaneethling7467
@anikaneethling7467 4 ай бұрын
Hi what is PAIL/RAIL exercises?
@shelbymcintyre6093
@shelbymcintyre6093 2 жыл бұрын
This is awesome, thanks so much! A few questions: when it’s still tendinitis (not tendinosis), how much do these exercises help v. how much should one just do the rest/ice/anti-inflammatoires/stretching? Also, among those four tendinitis treatments, how important is it to rest at all costs, and how much can you keep training and be careful with the rest? I’m on a through hike right now and would love more than anything to keep hiking, even if more slowly.
@jonmermelstein1770
@jonmermelstein1770 Жыл бұрын
any answers to this? i have the same q
@SofiNme365
@SofiNme365 Жыл бұрын
Great question, following.
@parasfatima377
@parasfatima377 3 жыл бұрын
Thank you sir for this interesting video 😍I surely try these exercise ☺️
@toneandtighten
@toneandtighten 3 жыл бұрын
You are welcome, Paras Fatima! I hope you find them helpful!
@TheEvilHumanist
@TheEvilHumanist Жыл бұрын
Good stuff! Just the stretch and massage portion in the begining was great. I like using my hyper ice massage gun for the lower calves.
@mikebensch2869
@mikebensch2869 2 жыл бұрын
Excellent instructional video!! Chronic L achilles tendinosis x 3 months, asymptomatic after completing your tx plan x 2 weeks. Completed 5k today, gigantic thank you!!
@toneandtighten
@toneandtighten 2 жыл бұрын
Awesome to hear! I am glad you are feeling better!
@psw2608
@psw2608 4 жыл бұрын
Thank you. A great video, where you make it really clear, what works and doesn’t. I’ve been suffering with Achilles pain since January-I’ve read a lot, and watched a lot of videos on KZfaq. This is the best! A really clear explanation about what I should be doing. I’ll be following your program for the next few weeks, then hopefully back to running. One question, opinion seems to be divided about a moderate amount of running, With minimal pain, what are your views?
@maxinethomas4178
@maxinethomas4178 3 жыл бұрын
This is what I needed, been having this pain a while. Thank you so much 😊 🙏🏼
@toneandtighten
@toneandtighten 3 жыл бұрын
You are welcome, Maxine! I hope these exercises help you out and thanks for commenting!
@maxinethomas4178
@maxinethomas4178 3 жыл бұрын
@@toneandtighten also,sometime numbness and tingling on my foot. Is it part of symptom?
@karifamara953
@karifamara953 4 жыл бұрын
Thank you very much for the simple details of rehab tendonitis.
@toneandtighten
@toneandtighten 4 жыл бұрын
You are welcome! I hope this helps!
@dianamonsalve2371
@dianamonsalve2371 10 ай бұрын
Thank you thank you for these great tips and exercises for achilles problems. I've never had problems until a week ago of which I don't know how it happened. These exercises/stretches have helped sooo much!!! Thank you for your expertise !!
@toneandtighten
@toneandtighten 10 ай бұрын
Happy to help!
@timhawkins2682
@timhawkins2682 2 жыл бұрын
Awesome video! I've been dealing with Achilles tendon soreness for months now. I started these exercises yesterday, and I noticed tremendous improvements within a day. I definitely plan to incorporate these exercises into my daily routine. Thanks for sharing, Doc! :)
@toneandtighten
@toneandtighten 2 жыл бұрын
You are welcome! I am glad you are finding it helpful!
@Electriciansparky93
@Electriciansparky93 Жыл бұрын
Thank God 🙏🏿
@Battlegroundinho
@Battlegroundinho Жыл бұрын
How is it doing now ?
@timhawkins2682
@timhawkins2682 Жыл бұрын
Between doing the recommended exercises, modifying my workout routine, and getting proper rest to avoid stress injuries, I'm doing much better. Thanks! :)
@Battlegroundinho
@Battlegroundinho Жыл бұрын
@@timhawkins2682 what exercises do you do exactly ? Ive been dealing with tendinosis for almost a year now and despite 3 months of kinesitheraphy it came back...
@charlaedwards8203
@charlaedwards8203 4 жыл бұрын
I will try these! I have an Achilles bursa is this a good therapy for bursa?
@julietroberts1385
@julietroberts1385 Жыл бұрын
Thank you very much! You are a very good presenter. All the best!
@toneandtighten
@toneandtighten Жыл бұрын
You are very welcome! I hope this helps!
@mm277hb
@mm277hb 2 жыл бұрын
absolutely great video!! thank you for the stretching ideas!!
@toneandtighten
@toneandtighten 2 жыл бұрын
You're so welcome! I hope they help!
@flashmavi
@flashmavi 3 жыл бұрын
Hi. Thanx for the video. Can I add weight the eccentric calf raise if its too easy?
@mechthildhaeussler5736
@mechthildhaeussler5736 3 жыл бұрын
you will have to. According to your goals you will need to build up slowly up to between half and twice your bodyweight (sprinters, jumpers). Kettlebells and backpacks are practical up to a point, then you will need barbells;
@cloud9startedstorming
@cloud9startedstorming 3 жыл бұрын
I've had this pain for about 2 or more years now and it comes and goes but flares up real bad especially at night and in the mornings when I get into regular running routines daily. Just starting with the different heel pumping stretches is helping me already. I've been misdiagnosed with plantar fasicitis multiple times
@toneandtighten
@toneandtighten 3 жыл бұрын
I am glad these exercises are helping, Ceezy! Thanks for sharing!
@lazylauren9900
@lazylauren9900 2 жыл бұрын
Do you still have tendinitis?
@awesomegames114
@awesomegames114 14 күн бұрын
Thank you. This is incredibly helpful to me.
@toneandtighten
@toneandtighten 13 күн бұрын
Glad it was helpful!
@kenramirez5018
@kenramirez5018 2 жыл бұрын
What a service to the public. So many of us, with fixed incomes, hugely benefit from posts like this. Thank you.
@toneandtighten
@toneandtighten 2 жыл бұрын
My pleasure!
@schapell
@schapell 4 жыл бұрын
Thanks for these exercises. I’m in the early stage- with ice and Advil, would some of the stretching and foam roller exercises help or further irritate? Also, do I have to stop running entirely until the pain recedes? I can run through the pain now.
@shellypeacock2344
@shellypeacock2344 2 жыл бұрын
Oh man would I say don’t run through the pain or you maybe feeling more pain latter.
@ruthgale5898
@ruthgale5898 4 жыл бұрын
In my fifties, just started running and have some Achilles pain. Great advice, thank you.
@toneandtighten
@toneandtighten 4 жыл бұрын
Happy to help!
@sixstringsamic.3717
@sixstringsamic.3717 3 жыл бұрын
Good old man, do well.
@rafatkhanam6877
@rafatkhanam6877 4 жыл бұрын
I got this yesterday and I can't move an inch or stretch.please suggest exercises for a fresh injury. Your intro explantation was really helpful
@karenthehappy
@karenthehappy 20 күн бұрын
Thank you that has really helped a recurring problem, which impacted my walking.
@toneandtighten
@toneandtighten 20 күн бұрын
You're very welcome!
@kevinchow6377
@kevinchow6377 4 жыл бұрын
Any specific exercises for tendinosis at insertion of the calcaneus? Great video!!
@tj7636
@tj7636 2 жыл бұрын
Seated calf raises, ankle inversion/ eversion with resistance band, isometric calf raise with bend in knee have helped me. Check out James Dunne's video on insertional achilles rehab.
@RichardCollier434
@RichardCollier434 4 жыл бұрын
both of my Achilles have big bumps the size of my thumb. been like this for years , my doc. told me there is nothing to do . i work on my feet all day . and workout heavey EX. 900-1000 LBS on the leg press. 400-600 lbs calves.
@toneandtighten
@toneandtighten 4 жыл бұрын
That's amazing, Richard! The bumps are an accumulation of scar tissue... if you spend some time daily with cross friction massage and foam rolling it will help to break some of that up. Also, you might consider dropping weight on your calf raises and start to introduce more focused eccentric work. Hope that helps you! Thanks for watching and commenting!
@jacobjoseph7886
@jacobjoseph7886 3 жыл бұрын
Thanks Jared. You’re amazing!!!!! Helped me so much!!!! Keep doing more of these videos. I love them!!!!!!
@toneandtighten
@toneandtighten 3 жыл бұрын
You are very welcome, Jacob! I am so glad you are finding these exercises helpful!
@tabithamiller1961
@tabithamiller1961 26 күн бұрын
@@toneandtighten thank you so much 😊
@benjaminearlsmith9625
@benjaminearlsmith9625 11 ай бұрын
Thank you for these guidelines, helping me recover well. 💪🏽💪🏽💪🏽
@toneandtighten
@toneandtighten 11 ай бұрын
Great to hear!
@neon_trotsky
@neon_trotsky 3 жыл бұрын
I've had pain in my heel, tendon area and some in calf area for a couple of months now. The pain is only felt when I start walking. After 1k steps it gets worse. But if I don't walk for a full day, there is no pain. The pandemic had forced me to a very sedentary life. Now I can't even walk past 20 mins.
@moonliqx2211
@moonliqx2211 3 жыл бұрын
Hello its been 2 months has it healed?
@BF-eb4xs
@BF-eb4xs 3 жыл бұрын
Have the same issue. It’s awful, you can’t do any active sport, as it aches
@tiffanyc2
@tiffanyc2 Жыл бұрын
I feel like I should get an award mine has only been hurting 1 week! 😂
@Priyan0000
@Priyan0000 Жыл бұрын
Heyy R u ok now Please reply🥺🥺
@MB-jn5zi
@MB-jn5zi 3 жыл бұрын
Great set of exercises, really helped. Thanks!
@toneandtighten
@toneandtighten 3 жыл бұрын
You are welcome, M B! I am glad these were helpful and thanks for commenting!
@silviatorres5522
@silviatorres5522 Жыл бұрын
Fabulous advice, it´s working for me after 10 months of pain. Thanks a lot!
@toneandtighten
@toneandtighten Жыл бұрын
Wonderful news!
@vw540
@vw540 3 жыл бұрын
I tore my achillies tendon 2 months ago, I have began following your exercises and I already am starting to improve slowly but surely, how long until I can run again (roughly)
@mattmason4589
@mattmason4589 3 жыл бұрын
Doesnt that require surgery?
@vw540
@vw540 3 жыл бұрын
A rupture requires surgery, I was advised not to go down that route.. Suffered injury 6 months ago, I stíl cannot run but I can now walk pain free, hoping to get jogging in 6 weeks following physios advice recently.. Any tips for me? I'm desperate to return to running and sport after lockdown
@SCapps-mm7eq
@SCapps-mm7eq 4 жыл бұрын
starts 2:48
@mohamedafeey2865
@mohamedafeey2865 4 жыл бұрын
Please help me i am not runing if after surgery made me and before surgery i amnot runing now what i am making to walk
@LeenaKaji-of1rk
@LeenaKaji-of1rk Жыл бұрын
@Jered Beckstrnd...hi.. I m suffering from these tendonis problem from last few months you gave shown few wonderful exercises jered I m definitely going to start them as the pain is increasing now...thank you
@jonwhite8449
@jonwhite8449 4 ай бұрын
Great video, your knowledge and demeanour were both excellent. I've been having trouble for a couple of months so hopefully these exercises will help!
@toneandtighten
@toneandtighten 4 ай бұрын
Thank you and I hope this helps!
@JusFlyyy
@JusFlyyy 3 жыл бұрын
I have an insertional tendonitis for almost 3 years now and i can't fix it. Do these exercises work for the insertion too or only for the mid portion?
@mnhockey1141
@mnhockey1141 3 жыл бұрын
Try wearing low drop shoes for insertionally. Midpoint achilles issues wear high drop shoes
@kee7678
@kee7678 3 жыл бұрын
WAs running 5 miles a day, then gradually my right A. tendon was so sore I could hardly walk. I walked with a limp for 3 or 4 days as I of course stopped the running. It's been 9 months, no running and it's still sore in the mornings and I limp a bit for the first 5 mins out of bed then it's fine. I"ve not started running again and massage my A. Tendon aggressively and still is only a little better and now I"m fat. I'll start doing the exercises you demonstrated here but I'm pretty frustrated and am about to start running again as I might as well be in shape since I'm going to be sore anyway.
@toneandtighten
@toneandtighten 3 жыл бұрын
I am sorry to hear about your struggle, K EE. I hope these exercises help!
@ludwigvonn9889
@ludwigvonn9889 3 жыл бұрын
I suggest do what i did, switch to classic strenght workouts and cardio designed for heel injuries. You can find it all on YT. I know how frustrating it is, but there are options out there, just dont do stuff that will inflame the tendon again..i know its tempting :(
@kee7678
@kee7678 3 жыл бұрын
@@ludwigvonn9889 can send me to, or direct me to what you did ? I"m fat now and all messed up and it's been over a year and STILL sore in the AMs.... I'm literally going to start running again since at leaset I wont be fat (and still sore).
@kee7678
@kee7678 3 жыл бұрын
Im required to do.....some crazy things in various parts of the middle East and not being able to run and be active, let's just say, is a very very bad spot to be in...
@livgray807
@livgray807 Жыл бұрын
I’m not a runner but I’m on my feet a lot for my work and I’m over weight. I can’t weigh bare on my right foot at the moment I’m in extreme pain, I have been doing some gentle exercises, but after watching this I have learnt more to help me. Thank you 😊
@toneandtighten
@toneandtighten Жыл бұрын
You are welcome!
@Dkirby0740
@Dkirby0740 11 ай бұрын
absolutely needed this!! Thank you.
@toneandtighten
@toneandtighten 11 ай бұрын
You're so welcome!
@TheJaden20
@TheJaden20 4 жыл бұрын
whenever I’m sitting (not all the time but a good bit of the time) I’m able to pull back on my toes and stretch out but when I do many times on both legs I feel a and her what sounds like a crack like the releasing of pressure in ones back or hip. It doesn’t hurt and I never thought it to be bad in fact thought it might be a good thing that I could be releasing pressure. I’m not sure if other experience this but if so, is it a bad thing ? Should I stop and get it looked at it ?
@romakhamraksa8625
@romakhamraksa8625 3 жыл бұрын
It happens to me
@obeseblakegriffin6096
@obeseblakegriffin6096 3 жыл бұрын
Happens to everyone
@lalacanary9561
@lalacanary9561 3 жыл бұрын
What if all stretches seriously hurt and you can hardly walk? This is my second flare up. First one was about 5-6 years ago.
@sasanach8
@sasanach8 4 жыл бұрын
you know you gave the best explanation and showed how to treat this problem ive ever seen on a video you talk a bit fast but the approach s easy to understand explanation then easy to understand reasons and treatment and how each part of treatment helps i thank you i assume if the pain is more on side of heel still off the tendon treatment is same
@3mpail
@3mpail 2 жыл бұрын
Thanks very much for this video, I was scared I could not run again, but now I have relief.
@toneandtighten
@toneandtighten 2 жыл бұрын
You are so welcome, Esse Paul! I am glad this helped and thanks for sharing!
@marshwiggleme
@marshwiggleme 3 жыл бұрын
I've had pain for 8 months. It just won't ease up. What can I do!?
@kee7678
@kee7678 3 жыл бұрын
same
@mechthildhaeussler5736
@mechthildhaeussler5736 3 жыл бұрын
"2 weeks" - makes me laugh - I have it for 45 YEARS!
@HamzaMalik-ez4ro
@HamzaMalik-ez4ro 3 жыл бұрын
I had it for 2 days in my right leg and hardly walk now I am free of it, I used some herbal medicine that really worked for me.
@jordycg5818
@jordycg5818 3 жыл бұрын
How did you develop it
@joshuaortiz4958
@joshuaortiz4958 3 жыл бұрын
I've had it for 3 months. I can't imagine 1 year much less 45!!
@jordycg5818
@jordycg5818 3 жыл бұрын
@@joshuaortiz4958 tendinitis is mostly acute. if there's pain for a while it's most likely tendinopathy or tendinosis
@madisonblancher3213
@madisonblancher3213 2 жыл бұрын
Man that part got me lol. Like 2 weeks man. I've had it for 13 years now. Only getting worse
@user-jk7cm4rb1g
@user-jk7cm4rb1g 10 ай бұрын
Thank you so much for sharing your knowledge ❤
@toneandtighten
@toneandtighten 10 ай бұрын
My pleasure!
@JungleRanch70
@JungleRanch70 2 жыл бұрын
Very good instructions! I did all exercises with no problem or pain. I do some running per week. My problem started since 2-3 months, I get a slight pain in the last tip to the heel after 5-6 hours. I had an acute achilles operation 20 years ago (soccer) with immediate operation and 6 months with steel shoe. Scared to get any similar!
@emmanuelsantiago2018
@emmanuelsantiago2018 Жыл бұрын
What if the pain is where the Achilles is connected to the heal bone?
@joeybader8342
@joeybader8342 Жыл бұрын
You might want to get an x-ray, because you could have a stress fracture or something
@AUSTIN-ss2zd
@AUSTIN-ss2zd Жыл бұрын
Backward and forward non banded sleds then banded sleds and flex band very tight around ankle and foot then do knees over toes guy exercises with the dumbbell while lay on stomach sides and back add a resistance band as well
@inthewildwildwest
@inthewildwildwest Жыл бұрын
Calcaneal bursitis?
@glendalara688
@glendalara688 2 ай бұрын
I've gone through a great deal of P.T.,and you have given me more helpful information in just these few minutes. I finally feel that I have some exercises that can actually help with some progress. Many thanks.
@toneandtighten
@toneandtighten 2 ай бұрын
You are so welcome!
@chaitanyakakode
@chaitanyakakode 3 жыл бұрын
Thank you so much!! This video is a lifesaver
@toneandtighten
@toneandtighten 3 жыл бұрын
You're welcome! I am glad you found this helpful and thanks for commenting!
@87talvarez
@87talvarez 3 ай бұрын
Thanks for the tips and stretches. I’m going to implement them before my workouts and runs 🙂
@toneandtighten
@toneandtighten 3 ай бұрын
You're so welcome!
@christopherdevine2811
@christopherdevine2811 Жыл бұрын
Very helpful. Thank you for posting.
@toneandtighten
@toneandtighten Жыл бұрын
My pleasure!
@wendye.vazquez2497
@wendye.vazquez2497 4 ай бұрын
Thank you veru very much. Infinite blessings
@toneandtighten
@toneandtighten 4 ай бұрын
You are so welcome!
@aashokd7399
@aashokd7399 Жыл бұрын
Truely great of you for the tips
@toneandtighten
@toneandtighten Жыл бұрын
My pleasure!
@xjm23
@xjm23 Ай бұрын
Thank you for this ❤
@toneandtighten
@toneandtighten Ай бұрын
You're welcome 😊
@Bettie_Noir
@Bettie_Noir Жыл бұрын
So great, really appreciate this!!
@toneandtighten
@toneandtighten Жыл бұрын
Glad it was helpful and thanks for commenting.
@dsuri5118
@dsuri5118 3 жыл бұрын
Thanks for your kind information.
@toneandtighten
@toneandtighten 3 жыл бұрын
You are welcome, D Suri! I hope these exercises help you and thanks for commenting!
@llori805
@llori805 Жыл бұрын
Been doing these for awhile and helps to keep the pain away. Mine is a constant thing along with rotator cuff issues.
@sureshsurendran737
@sureshsurendran737 6 ай бұрын
Nicely explained. Thanks for a wonderful video ❤
@toneandtighten
@toneandtighten 6 ай бұрын
My pleasure 😊
@ms.cblessed4967
@ms.cblessed4967 2 жыл бұрын
Thanks, it's a great work!
@toneandtighten
@toneandtighten 2 жыл бұрын
You are welcome! Glad it is helping.
@pameladonohue6436
@pameladonohue6436 3 жыл бұрын
Great advice I can feel it loosening up After just one time going through your instructions. Thank you so much.
@toneandtighten
@toneandtighten 3 жыл бұрын
Wonderful news! You are welcome!
@Priyan0000
@Priyan0000 Жыл бұрын
Heyyyy R u ok now 🥺🥺🥺 Please reply
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