Insertional Achilles Tendonitis HOME Treatment [Stretches & Exercises]

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Күн бұрын

🦶Do you have insertional Achilles tendonitis back of the heel pain?🦶
We go over the best insertional Achilles stretches, Achilles tendon pain massage and Achilles tendon exercises to get rid of your Achilles tendon pain & Achilles tendonitis!
This guide will go over back of the heel pain due to insertional Achilles tendonitis with a focus on stretching, exercises and massage!
👉-- Shoes --👈
Our Recommended Achilles Tendonitis Shoes:
www.michiganfootdoctors.com/p...
Our Recommended Products: www.michiganfootdoctors.com/r...
👉-- LINKS --👈
(With some links, we use affiliate links and may earn a commission. Check with your doctor prior to using any product!)
Best Achilles Tendonitis Orthotics:
Best Overall Orthotic: geni.us/PowerStepOrthotics (Amazon)
Best Heavy Duty Orthotic: geni.us/HeavyDutyOrthotics (Amazon)
Best Women’s Orthotic: geni.us/BestWomensOrthotic (Amazon)
Best Affordable 3/4 Orthotic: geni.us/ShortLengthOrthotics (Amazon)
Best sub $25 Soft Orthotic: geni.us/BudgetSoftOrthotic (Amazon)
Best sub $25 Budget Orthotic: geni.us/BudgetOrthotic (Amazon)
Best Achilles Tendonitis Braces:
Best Overall Ankle Stability Brace: geni.us/GreatBrace (Amazon)
Best Overall Compression Ankle Brace: geni.us/GreatCompressionBrace (Amazon)
Best Budget Ankle Stability Brace: geni.us/AnkleStability (Amazon)
Best Budget Compression Ankle Brace: geni.us/AnkleCompression (Amazon)
Best Overall Orthotic: geni.us/PowerStepOrthotics (Amazon)
Best Heavy Duty Orthotic: geni.us/HeavyDutyOrthotics (Amazon)
Best Achilles Tendonitis Stretching:
Best Budget Stretching Device: geni.us/BudgetFasciitisStretch (Amazon)
Good Ankle & Calf Stretching Device: geni.us/AnkleStretchingBoard (Amazon)
Best Hamstring & Knee Stretch Device: geni.us/BestHamstringStretch(...)
Good Soft Stretch Splint: geni.us/SoftStretchSplint (Amazon)
Good Hard Stretch Splint geni.us/HardNightSplint (Amazon)
Best Muscle Foam Roller: geni.us/BestFoamRoller (Amazon)
📢Disclaimer:📢 This video and description contain affiliate links, which means that if you click on one of the product links, we may receive a commission. We will specifically indicate if we have received any sponsorship.
This is opinion only:
For the viewer or reader: Do not consider this video as a substitute for professional medical advice, diagnosis or treatment. We strongly urge you to contact your own physician with any questions you may have regarding your medical condition. If you are having an emergency, call 911 immediately or see your physician. Do not allow this information to let you disregard your professionals medical advice or delay seeking based on information from this content. Do not rely on information provided by this general education video.
Healthcare practitioners: The content here is for education purposes only. The authors have done their best to provide the most up to date evidence-based information, but this content should definitely not be considered any type of medical standard. It does not reflect individual practices in other geographic areas.
This is strictly for medical education purposes only, it is not intended for diagnosis or treatment. The information in these videos is the opinion of the author only and is not an official opinion of any organizations that the authors may be a part of. The authors or speakers are not associated with any of the above products.
This information is the opinion of Foot and Ankle Web Services LLC, this is not the opinion of the APMA, MPMA, ACFAS, ABFAS, ASPS nor any association that anyone present in the videos he may be a part of. Do not take any of this opinion as fact, this is for entertainment only. See your personal practitioner for specific advice.
Tom Biernacki is a Doctor of Podiatric Medicine with a degree title of DPM. He does not speak for any licensing college or provider of this degree. This is all opinion for entertainment and by watching this you agree to the above.
All images and additional video segments contained in the Thumbnails and/or B-roll segments are used in strict compliance with the appropriate permissions and licenses required from Techsmith LLC, Adobe Stock, Envato Elements Stock and Shutterstock.com. These are all license photos and stock media.

Пікірлер: 263

@DrTomBiernacki 3 жыл бұрын

POLL QUESTION: Did ANY of these Insertional Achilles Tendonitis Home Treatments work for YOU? LET US KNOW! 🦶We love our subscribers!🦶 Also let us know what topics you want to hear about! For the shoes and orthotics recommended in the video: wp.me/p9imRX-54n

@bluemoon7280 3 жыл бұрын

Sir I am from india I have ankle pain but inside and muscle gets displaced how to cure it

@greendragon4058 Жыл бұрын

I'm guilty of being barefoot I don't like wearing shoes and socks I grew up in California so we always wear sandals but I guess I'm in my 60s now and my friends stretching them up and down works for me and I do it all the time and without even thinking about it. But I have a problem with my hips and my lower calf just hurts and swells so I'm always rubbing them down. I find that that helps I use a lot of lotion really thick lotion a lot like Nivea just rode my legs and it makes it feel a little better thank you for the informative video. If you read this I had a hip issue that it felt like rubber bands snapping are those your tendons? My leg was was always snapping like rubber bands and then all of a sudden it stopped and now my hips hurt like crazy

@heathergoodwin2265 Жыл бұрын

As a child they tried stretching it at home after a warm bath and walking casts, but eventually ended up with surgery.

@frankconley7630 Жыл бұрын

Good tips but it is painful when I walk. 2 foot Dr's and physical therapy without results. Oral steroids helped for a month along with resting but walk8ng normal made it return. I appreciate your kind compassionate video nonetheless.

@debbiedebbie9473 7 ай бұрын

Can you please talk about ankle impingement

@lorijohnson6381 Жыл бұрын

Thank you for this informative video. You gave me some great insight regarding my Achilles tendon and heel pain and ways to improve functional use.

@terrybaumann2839 2 жыл бұрын

Most informative video I have seen on this! Thank you!

@cbmitchell 2 жыл бұрын

6 weeks into my latest episode and finally feeling better. Uneven ground and steep hills is what gets me.

@SwankyFoxProductions Жыл бұрын

took me close to 9 months to basically not notice it anymore... My calves are way more developed now and I stretch a ton. Slant board and eccentric calf raises were what did it

@bogusl9882 Жыл бұрын

Super film. Bardzo pomocne wskazówki..

@antlerup 2 жыл бұрын

This was the most thorough explanation, excellent video!

@DrTomBiernacki 2 жыл бұрын

Wow, we appreciate the kind words and your watching. If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thank you for being such a great fan, and we appreciate you watching!

@MissVerdine 3 жыл бұрын

Wow~ I ended up here after being misdiagnosed and over-treated, for lack of a better word by a PT assistant. No wonder I wasn't getting better. Going to make a podiatrist appt! Had Morten's Neuroma surgery last March on the same foot. I have to wonder if there's a connection...anyway...stay safe and thanks for all this very valuable information!!

@gladisg6223 Жыл бұрын

wow, informative video, good illustrations, many stuff all in one

@ericjosovitz643 3 жыл бұрын

Hey Doc! Really enjoyed your video. I had surgery 3 years ago to reconnect a large tear in my left Achilles. It hasn't been the same and I feel stress in the right one sometimes as well. I'll get some better shoes for outside and inside (been barefoot a lot since I work from home). Question: An anchor was used to reconnect the tendon to my heel and that's where I generally feel pain (recently had bone marrow edema around the area seen on in MRI) post workout. Would you recommend to have the anchor removed? I feel much better after having an MRI about 6-7 months ago that showed the edema and some small tears. At 30 years old now, with two kids, I'd like to be able to compete at a high level like I did 5-10 years ago. Thanks for your time! Eric

@jeffsaunders4785 3 жыл бұрын

Excellent !

@DrTomBiernacki 3 жыл бұрын

Thank you! Cheers!

@MrPripe 3 жыл бұрын

Thank you for this great information. Please advise on how to keep foot during rest. For example during sleep, what is the best position for feet to help reduce Achilles tendonitis pain. Also during sitting and working on computer.

@LovingMyLife_ 10 ай бұрын

kzfaq.info/get/bejne/gLZdgptklr2-oas.htmlsi=otNBudeFnmE8_zit Very helpful video amongst all It works tried and tested

@suzypenguin 3 жыл бұрын

You’re awesome!

@DrTomBiernacki 3 жыл бұрын

Thank you so much, we really appreciate you!

@themysteriousdomainmoviepalace 3 жыл бұрын

Thanks for this!

@DrTomBiernacki 3 жыл бұрын

You are a great fan and we really appreciate you! Thank you so much for you amazing feedback and help growing our channel. Great fans like you are really what keeps us working hard and motivated to make better videos! If possible we would really appreciated a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

@dreamcast3w525 3 жыл бұрын

Thanks a lot I'm suffering with tendinosis since 2018. Yesterday a had a MRI and I'm scared about the results.

@abderrahimamazire4340 3 жыл бұрын

Thanks

@DrTomBiernacki 3 жыл бұрын

Thank you, we really appreciate you!

@EdgeStoneKnives Жыл бұрын

I thought stretching your calves like that actually makes insertional Achilles tendonitis worse?

@vedder7373 2 жыл бұрын

Incredible video. Best one I’ve seen full of great info. It’s been 9 months with this pain. Thanks. Is there any value in going to a chiropractor for this?

@katiefaith5381 2 жыл бұрын

I went the other day for mine and I do believe having your ankles set does bring some relief

@LD-ju7ge 3 жыл бұрын

I have had 2 ripped meniscus after lack of cartilage in my knees (chondromalacia patella ) & now have achilles tendinitis but I'm convinced it's from fast weight gain over the past year. Can that happen ? I've Had it for a couple months now, going to get it checked out tomorrow

@kashhhhhhhhhhhhhhh 2 жыл бұрын

Beautiful

@DrTomBiernacki 2 жыл бұрын

Wow, we appreciate the kind words and your watching Mr. Sling! If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thank you for being such a great fan, and we appreciate you watching!

@saminabbad5508 3 жыл бұрын

Hi loved this video I’m dealing with a quite serious Achilles injury which is effecting my soccer I’ve been to several places but there not able to find out what’s going on is there any possibility of jumping on a zoom call with you, I would appreciate it thanks 👍

@taisekwadziruni7108 Жыл бұрын

You are so funny. I love you. I have subscribed!!!!

@DrTomBiernacki Жыл бұрын

We appreciate you watching and contributing Taisekwa! Let us know if we can cover any future topics for you. If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.

@antidepressant11 3 жыл бұрын

I needed to see these videos 2 years ago.

@KevinP32270 3 жыл бұрын

thanks.

@DrTomBiernacki 3 жыл бұрын

Wow thank you so much for you amazing feedback and help growing our channel. Great fans like you are really what keeps us working hard and motivated to make better videos! Thanks again for watching!

@heathergoodwin2265 Жыл бұрын

I was a toe walker as a child and had numorous casts trying to stretch it. Finally, when I was 5 I ended up with surgery to lengthen it, which worked. I was NEVER allowed to wear any shoe/sandal with a heel as a child, my mother pulled me out of dance since the first thing they said was 'on your toes'. All my life it's been extra sensitive if a shoe hit it in the wrong spot. Now, I think I've torn it 2 years ago (before covid) and didn't realize it (I ignore a lot of pain). My doctor is sending me for an ultrasound, I have a smallish bulg just above the scar from my surgery.

@ambikatrehan4949 3 жыл бұрын

Hello dr I have insertional acheillies tendonitis Aggravated since 4 months But chronic since 3 years I run marathon and do lots of cardio Sir. Please tell me what exercises should I do to avoid putting on weight as my weight was controlled by running, which I am not able to do I have small bone spurs at back of heel

@abualzuaree 2 жыл бұрын

I got it while doing calf raises on the leg press machine.

@mjs22002 3 жыл бұрын

This is good

@DrTomBiernacki 3 жыл бұрын

Thanks!

@CatDevald 2 жыл бұрын

As a life long bartender, I tore my calf muscle from over use in 2016. Once it healed, the achilles tendonitis started. If I don't stretch for a few days, I can feel it tighten back up and it starts to hurt. Most of these stretches I already knew about but the hamstring one is new to me and I'm going to start to incorporate that one too!

@Priyan0000 Жыл бұрын

R u completely Ok now????

@CatDevald Жыл бұрын

@@Priyan0000 Yes and no. Like I said, if I don't stretch I start to have pain but if I do, I'm OK. I can tell however that my calf muscle is a different size and that leg has more issues and tendancy to bother me.

@Priyan0000 Жыл бұрын

@@CatDevald R u able to run Properly.. Without pain?????

@CatDevald Жыл бұрын

@@Priyan0000 yes i am

@annie68164 11 ай бұрын

I find that lower back and glute stretches add to that as well. Also do some hip mobility movements like "windshield wipers" All of it is connected. The more flexible in many areas you are the less problems will come down the line.

@totallyraw1313 3 жыл бұрын

How common are achilles ruptures at the insertion? Very rare?

@markrmgliberia4548 10 ай бұрын

what do you think of a tarcel tunnel procedure to help relieve the pain?

@MikeDirnt78 Жыл бұрын

Great explanation on the cause.

@Roberto-xu6ty Жыл бұрын

Thanks for the video! I bought a few things after watching this that hopefully help... I've developed bad IAT in my left foot during lockdown/covid. I am a long-term athlete in my 20's, having played basketball, 800m training and more for a lot of my life. I've been weightlifting (squats etc.) and running, cycling swimming for the past year now. During lockdown, I did a lot of running and plyo/home workouts as that's all I could do. I also rolled my left ankle, which is constantly weak as I've rolled it numerous times. I've now had this for around 2 years now and am desperate to get rid of it and back to my normal function! I have bad pain and stiffness, especially in the morning and also have a suspected heel spur (it's pretty large at the back of my heel) and maybe bursitis! Going to a physio on Friday again. It's funny because I ahd this issue on my right side, and managed to rehab it and it causes 0 pain now! I can't even remember what I did to rehab it, but It at least gives me some hope. A few questions: - Should I quit running completely? For how long? - When should I return to running? - Is it bad to lift barefoot?

@DrTomBiernacki Жыл бұрын

Roberto, we would love to be able to give you a more specific answer, but unfortunately we cannot do so. These are very complex medical problems that do require specific evaluation in both physical and imaging modalities. Please see a podiatrist near you for further evaluation. If in the Michigan area consider coming to see us! www.michiganfootdoctors.com/ If possible, we would appreciate a quick review from you; these make a HUGE difference to us! g.page/r/CZWo3fJqJrVpEBM/review We really do appreciate you as a fan and we hope to bring you more detailed videos that help more in the future. All best to you, we appreciate you!

@willohittizen4482 3 жыл бұрын

I'm at my 6 weeks out to see if I can stretch my ankles out before they might have to do surgery for my posterior heel spur, while we ignore the bottom one. I've done stretches, worn compression socks, braces, orthotics, backless shoes, rice you name it. I've already had a Achilles tear in the last year so anything helps.

@wastelander1014 3 жыл бұрын

Back in 98, when i was running 100k per week, i bought a pair of Nike shoes. These were very low drop possibly 3mm, banana shaped and almost no heel protection or cushioning. Not knowing how bad these were for a overpronator like myself, i ran in them for a couple of months. Eventually my left achilles started to hurt and i stopped running for 2 weeks. Got back into running thinking i was recovered and even raced a 15k and a 6k in the following weeks, only to aggravate the issue, i'd say, permanently. I was forced to stop running because this thing wasnt getting any better despite treatment with ultrasounds. Back in 2013 i heard about shockwave and EPI treatments and tried it. These are painful treatments, but together with orthotics, massages and daily flexibility drills i was able to get back into running. The sad part is that this injury is now so rooted in my achilles and calcaneous that it will never be 100% cured. I have to go under treatments once a year to alleviate the symptoms. I'll keep doing this until i've done my bucket list marathon. Very helpful video anyway. Keep it up!

@DrTomBiernacki 3 жыл бұрын

Wow thanks for sharing!

@DrTomBiernacki 3 жыл бұрын

We hope you keep feeling better!

@jessicam.m.592 3 жыл бұрын

Do you have the insertional achilles tendinopathy? it seems to me that no exercise or stretching resolves when it is in the insertion, it only makes the problem worse.

@marshel9884 3 жыл бұрын

@@jessicam.m.592 so what gonna do

@briangow6282 11 ай бұрын

As a runner who is training for a marathon, these foam rollers kzfaq.infoUgkx9XSsjzA4f84VmhBCHlyhec7XILIxennL are really good for sore and tight muscles. This one is a good size (mine is the purple, 36 inches) not too big but big enough to work and roll both my legs at the same time - I took a photo holding the roller next to me just to provide a better representation of its size. I noticed some reviewers who complained that this is, “just a foam noodle”… and yes, that’s exactly what it is. It’s a high density foam roller. It is absolutely NOT the same consistency/strength/durability/ or texture as a ‘pool noodle’ thought and I disagree entirely with those that say so. As a former collegiate athlete and marathon runner, I’m comfortably giving this roller 5 stars. It’s lightweight and durable and does just what I need it to do at a budget-friendly price. Overall, I have no complaints and am happy with it!

@DrTomBiernacki 11 ай бұрын

Thanks for the great response! I am happy that information from my videos is useful to you. If possible, we would appreciate a quick and easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CSudMUZfg68sEBM/review Thanks again for watching! All the best to you!

@stephenjones6902 Жыл бұрын

Great video. Do support boots at the ankle help with hiking. Thanks

@DrTomBiernacki Жыл бұрын

You are a great fan, and we appreciate you Stephen; we hope your Achilles tendon feels better soon! If possible, we would appreciate a quick review from you, and these make a HUGE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

@daanmichiels3512 3 жыл бұрын

don't you think the mri, ultrasound can give a wrong view of your injury since they are not reliable in tendon problems? If the mri is bad but you don't have mutch pain (VAS 1-4) there is no reason to stop excercising and training (with an adapted scheme).

@samreyy 2 жыл бұрын

Great video thank you for this. I think mine started about 18 weeks ago from wearing loose work boots which were smacking into the back of my tendon. My right tendon is double the size of my left and bumpy. I got custom orthotics 6 weeks ago. Have been doing the stretches every day with the massage roller. Hoping it gets better soon.

@DrTomBiernacki 2 жыл бұрын

Wow thank you so much for you amazing feedback and help growing our channel. Great fans like you are really what keeps us working hard and motivated to make better videos! If possible we would really appreciated a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

@abualzuaree 2 жыл бұрын

Do the custom orthotics help?

@samreyy 2 жыл бұрын

@@abualzuaree There is no pain anymore, but the troubled tendon is still double the size and if I jog or run I can feel it start to ache a little.

@Priyan0000 Жыл бұрын

@@samreyyR u completely Ok now???! Please reply

@samreyy Жыл бұрын

@@Priyan0000 I have no pain and have not had a flare up since But sometimes I can feel if I do to much running it will flare up but no pain

@ikarus6559 Жыл бұрын

Got it from over jumping and running,,, i can feel the pain both sides I still can run and jump but hurting them and fair of getting a tear

@floral7448 Жыл бұрын

Do you think it is safe to stretch the achilles tendon when the injury is new and there is swelling in the area?

@BillyBullshitter 5 ай бұрын

Hi. I'm a new subscriber to your channel. I don't have any bump or swelling in the area, but my pain is in the region your mention in the video. It came on suddenly, and 5 days ago, basically one evening i felt a little discomfort, then the following morning when i woke, i was in agony. Struggling to walk. Really tight and sure in the morning. Its like a stabbing pain which eases off during the evening. However l, in the morning the pain returns. I've had it for about 5 days. I haven't done any hard exercise that would cause damage nor have i bumped it. The pain is like i have been stabbed in my heel at the back, in the same place you mention in this video. I think this is what i have. I've been trying to get an appointment, but whenever i phone there is nothing available. The NHS is the uk is ridiculous. But i will continue to try and get an appointment. Any help would be greatly appreciated.

@mousumigupta3856 Жыл бұрын

Hi doc, my MRI report says 100% tear of achiles Tanden. Can you suggest how do I recover without surgery

@JamMaul 2 жыл бұрын

Can I use the bio freeze post surgery??

@RamirezAbd222 5 ай бұрын

Hey Doc question can this occur after having ankle fractures that required surgery ? I’m having this issue after my cam boot was removed?

@felipea1844 3 жыл бұрын

What part of my legs do we use to squat with our heels on the floor? When I try to naturally squat my heels rises. Why?

@kabzazo 3 жыл бұрын

I feel some discomfort below the calf when running (forefoot landing) and also feeling discomfort on top of the foot (the middle part)

@lastmadcow 9 ай бұрын

Hello Doc. Hoka clifton or Nike pegasus 40 are best for insertional achilles?

@clettyvaz9514 6 ай бұрын

Doc my right ankle had Achilles tendon ruptured n was operated in Sept had 10 stitches. Was plastered upto the knee n then later was using the foot boot. Still I get slight pain. Now the left ankle is paining n the bone has grown slightly. Pls advise rgds same as I exercise this foot Thanks Doc

@horstinator1859 6 ай бұрын

What about heel raises to load up the tendon? I see this recommended by lots of PTs and it is the only thing that helped me after 10 years of pain.

@chrisbera7952 Жыл бұрын

stressed it out and kept on working out. This led to excruciating pain. originally thought it was my bursa. Was prescribed Prednisone for two weeks, but it never really fixed it. Now I think its the tendon

@aaditamirthiah5627 6 ай бұрын

I do a lot of kickboxing and it’s caused bone spurs as well after breaking them I still have trouble even walking how do I make sure it gets better ?

@robertconrad7528 9 ай бұрын

My pain started while dealing with plantar fasciitis. When plantar was healing I was stretching a bit as well as icing etc. it flared up as the plantar was finally feeling better. Ouch

@xtremecutz Жыл бұрын

I cant sprint or jump rope walk normal for over 15 years now . I doing stretches now and use a massgagun every other day on my achillis should i do ths more ?

@Mjudeh13 2 жыл бұрын

Isn't stretching bad for insertional achilles tendonitis? I'm struggling trying to get back to shape and have all these tools and don't know what to do.

@reinaldogomes8666 10 ай бұрын

This also works for tendinosis?

@TInyK12 3 жыл бұрын

Hey doc, when I stretch my calf like in your video, I get pain. Then I looked up pt exercises for insertional Achilles and it warns not to dorsiflex your foot and stretch the calf using the heel drop on stairs due to compression. It’s a different treatment than mid Achilles tendinitis

@DrTomBiernacki 3 жыл бұрын

As a disclaimer it is not a good idea to stretch a torn or actively injured achilles tendon, always get diagnosed and make sure you have a properly diagnosed injury. No treatments should ever cause pain or make the injury worse.

@DrTomBiernacki 3 жыл бұрын

This video is a general guide on achilles tendonitis recovery, not on an acutely damaged tendon. This is a separate and different condition.

@frankconley7630 2 жыл бұрын

@@DrTomBiernacki you should have mentioned that in the video. I have acute pain and pt Treats it like Achilles tendonitis and I have insertional. Thanks for good video. I'm getting discouraged but not giving up.

@user-jh9xc7fs1u 5 ай бұрын

היי איפה אפשר לרכוש דגם של הרגל מפלסטיק עם הפאזל שרירים?

@Patrick-mc7hd Жыл бұрын

I've seen a physio about my achilles tendinopathy and he says stretching the achilles is the last thing you want to be doing? More eccentric and isometric strengthening exercises. Heating and massaging calf muscle.

@frankconley7630 Жыл бұрын

What if it burns when you are just sitting there? How do you get it to heal? Will rest and refusing to do anything that causes pain help it heal or will stretching with some pain be better to make it heal. Anyone?. Please respond.

@GantsilyoBaguio 3 жыл бұрын

Thanks so much! =)

@greendragon4058 Жыл бұрын

Great video I'm always stretching out my Achilles tendon, I had a friend that for his tendon and ever since then I do stretch but you've done some exercises that I have not tried. I move my feet back and forth right to left is that a good idea cuz you're talking about keeping it straight I keep twisting it by going back and forth? Thanks for the informative video I don't like to take any kind of medication I get when I take aspirin Aleve ibuprofen I get esophagitis so I can't take those so I really like the board and yeah pain pills just don't work for me I don't know why. Thank you again for another great video I really enjoy these

@DrTomBiernacki Жыл бұрын

Thank you so much, I really appreciate the feedback, we will keep bringing you some great videos soon on these topics!

@greendragon4058 Жыл бұрын

@@DrTomBiernacki I went to my first PT appointment yesterday in Anchorage and my doctor he was so kind he said you've been working out I said yeah I've been following some KZfaq channels and he asked me which ones and I gave him yours he goes oh my gosh they're so great so I guess from one doctor in the field to another he said I you're doing a good job because those are all the exercises he gave me to do so I just wanted to add that little tidbit there and thank you so much again

@II-zo9ty Жыл бұрын

Hi doc, i been having pain at inner calcaneus both my heel for 6 months. I been running a lot since lockdown. Done massaging, put ice pack, taking pain killers and steroid. None of them heal the pain. Please help me.

@mattallengroupatREAL 3 ай бұрын

Do zero drop shoes help or hurt?

@anthonyhughes4642 5 ай бұрын

I went to two physios over three years. Neither told me to stop doing calf stretches. I had to learn this from KZfaq. Walking around my house on my tip toes and not stretching my calves finally fixed it. I’m back running again.

@DrTomBiernacki 5 ай бұрын

Amazing! What would you say made the biggest differences?

@scottallen8950 5 ай бұрын

Hi...do you happen to have a video link that goes over this? So doing calf stretches is a problem? I just started having pain a couple of weeks ago so I don't want to make things worse. Glad you're running again!

@tranxxaction Жыл бұрын

I'm 16 weeks post op on my rupture achilles. Can I use a massage gun to break up the scar tissue around it?

@redfearn77 7 ай бұрын

I work commercial construction and it’s my first experience doing underground plumbing, I’ve been walking around in trenches filled with rock and sand and then walking up 3 flights of scaffolding stairs to get materials multiple times throughout the day but for some reason it’s only my left Achilles that’s painful

@The1valentino Жыл бұрын

I have heel spur and it hurts the lump in my achellies tendon

@andresmolinares5932 2 жыл бұрын

Rolled my ankle pretty bad playing ultimate frisbee about 2.5 months ago and ive been fighting this achilles pain since, really hoping that this is something that goes away and not something i need go live with 😞

@DrTomBiernacki 2 жыл бұрын

Generally this is not expected to be a permanent problem. I am a big ultimate frisbee plan myself!

@slavasorokin6463 Жыл бұрын

Thanks for the video. You are showing stretches on a calf stretcher board, but I heard that with insertional tendonitis I should do the stretches on a flat surface only..

@DrTomBiernacki Жыл бұрын

We appreciate you watching and contributing Slava! If it hurts on the board, do it on a flatter surface! If possible, we would appreciate a quick rating (hopefully good), and it makes a HUGE difference for us! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going for sure.

@trueyouwithandreacampion9001 Ай бұрын

Hi Doctor, a client of mine started experiencing pain in her Achilles from always wearing flat shoes (sandals and flip flops) to wearing a low heal sandal… so she says wearing that low heal shoe has agrivated her Achilles…. How would you suggest we go about healing her Achilles? Take her back to flat shoes again?

@Peldyn 2 жыл бұрын

I have bursitis and tendinitis. I forgot my running shoes when I went on a cruise and walked on the treadmill every morning only wearing keds type shoes with no support :( I will never make that mistake again. I iced and took nsaids. Then went to see my ortho doc and got a cortisone shot. He wants me to do physical therapy so here I am looking for good exercises.

@79reynevan Жыл бұрын

So basically if bigger drop that's better?

@ikarus6559 Жыл бұрын

Can u talk again about flat feet achille pain cuz u didnt talk much about it 🙏🏼🙏🏼🙏🏼

@tendr247 2 жыл бұрын

I got it by sitting for two yrs during the COVID. MY OTHER LEG HAS A HORRIBLE PAINFUL KNEE.

@AndresCalv 3 жыл бұрын

So if it’s healed I can’t ever twist it and will I be back like normal I’m 14 pls help

@markplano8999 3 жыл бұрын

Hi, great video. I have been diagnosed with insertional tendinitis, subcutaneous calcaneous bursitis and heel spurs. I have had this for 5 months before going to the doctor. I play golf and walk 18 3x a week. Played through most of pain and suffered until end of season. The doctor put me on anti-inflammatory meds for a month. I am 65 and a bit overweight and wear orthotics. I have been following your treatments and getting better very slowly. Scheduled for PT next week, hoping that will help. Any advice you have will be appreciated. Golf season is just about here in the northeast... Thanks, keep up great work.. B

@xbadandy182x 2 жыл бұрын

How you doing these days? Been over a year since your comment? I'm 4 months into this injury. Lots of PT, orthotics... its been a pain in the ass

@markplano8999 2 жыл бұрын

@@xbadandy182x Still not 100%, probably 85%. Only did about 8 sessions of PT, (mostly calf raises) and stretching. I am still doing them at home combined with regular leg workouts at gym. Just standard leg machines. I use CDB cream and BioFreeze regularly along with massage gun daily. Also, bought a couple of pair of Tread Lab orthotics which are great. Can walk 18 holes of golf 3x a week with very little pain. Almost there....Just cannot overdo things which will just aggravate it. Tough injury, can be debilitating if not addressed properly.

@xbadandy182x 2 жыл бұрын

@@markplano8999 Damn. Well, its great to hear you're doing better.. and hopefully dodged surgery. I've done about a dozen P/T sessions now. They did some dry needling work one me (Kinda like acupuncture on the muscles) - directly into my calf muscles, peroneal muscle, and TFL. Did an amazing job to loosen those muscles and they have stayed loose. Unfortunately even after loosening up the chain, I still find myself aggravating the back of my heel. Lots of ice, CBD cream, cold water soaks, etc. Foam rolling the calves to keep things lengthened and loose helps. I need to take my calf raises more seriously. I see a specialist on Thursday to get an MRI done to see what exactly is going on with the tissues. I've also been in custom orthotics for about a month now, which seems to be helping as well. This injury sucks. I'd love to get out and golf this summer but well see what happens. Hope your recovery continues to go well and you can get that last 15%. Maybe even an extra 5% on top of it. Cheers

@markplano8999 2 жыл бұрын

@@xbadandy182x Thank you, Andrew. You are definitely on the right track. Keeping the calves loose is important. I gun massage those every morning along with massaging my heel to break up scar tissue. Also, roll foot with a lacrosse ball. When doing heel raises go up on both and slowly go down bearing weight on injured heel. I couldn't do 1 rep when I was injured, now easily 3 sets of 15. A PT wanted to do dry needling on me, considered it if I wasn't getting better. Never had MRI, just x-ray. Didn't want MRI because thought it may dissuade me from rehabbing first. Think if not improving way to go, only way to see tendon damage. Also, do balancing on one leg. That also helps strengthen it. Look up short foot exercise, that helps as well. Good luck... Cheers ..

@xbadandy182x 2 жыл бұрын

@@bert1450 I believe it. Im lucky and don't have any spurs. But for people who ignore the pain and let it "ride" - they can definitely develop over time. And if you already got em. Well.. yeah. That can happen.

@Jake-hy6fq 17 күн бұрын

Awesome video Doc. I have 2 questions. I am 51 and have had insertional a.t. in both heels with significant heel spurs for years. It was exacerbated by the sport that I was doing which had lots of stop/start. Backwards and forwards running. I eventually stopped that sport. Since that time (about 12 years ago) I have been able to run for fitness (running without the excessive stop/start etc) and I don't get morning pain etc. The only time I get pain is the first few weeks after I buy new shoes if an old pair wears out. I want to know, in your experience (i realise it is impossible without seeing an x-ray of my heels) how likely is it that my achilles tendon will eventually give way given that I have had spurs in both heels for so long (probably 20 years). Also, is it worth me re-introducing a stretching regime if I am not suffering from significant heel pain at the moment? Can this help reduce the chance of complete achilles rupture?

@brolekstream5230 9 ай бұрын

Jestem pilkarzem od 6 mirisecy zmagam sie z bolem achillesa co zrobić gdy on mi trzeszczy? Prosze o pomoc błagam

@markrmgliberia4548 10 ай бұрын

I had ATR surgery 4 years ago..... never has healed. Burning and pain in the foot and tendon..... very tight. I dont know what to do?

@Batcaveqq 11 ай бұрын

Thank you. Please tell me what cold pack you recommend? You had an image of a good one that wraps around the lower leg but left the toes out ( which I like )

@DrTomBiernacki 11 ай бұрын

Thanks for the great response! If possible, we would appreciate a quick and easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CSudMUZfg68sEBM/review Thanks again for watching!

@HolyCodzta Жыл бұрын

Don't you want to try and avoid too much dorsiflexion when rehabing specifically instertional achilles tendonitis?

@niasiarodriguez7754 2 жыл бұрын

I was shot through the front of my right foot and it came out my achilles. Will it be possible for me to walk again?

@danielfisher6501 16 сағат бұрын

Bpc 157 Tb 500

@jacintajajo7931 3 жыл бұрын

I had Achilles tendon nerve injury 26 years ago n had started pain this year. Will it possible to get treatment if so how n where

@Priyan0000 Жыл бұрын

R u completely Ok now????

@MohamedGamal-gm1in 2 жыл бұрын

dear sir , why passive stretch of tendon achillis is contraindicated in rigid flat feet ?

@DrTomBiernacki 2 жыл бұрын

Its not necessarily contraindicated, its just that its not the most useful thing to do while sore and stiff, massage and offloading may be a better first step, then as it gets better, loosening may be more effective.

@sheahansutton5196 3 ай бұрын

What can I do I have stiffness in my Achilles. I am a sprinter .

@adelgalal3927 10 ай бұрын

You are the best I enjoyed every second I hurt you Achilles waking on sand at my Mediterranean beach in Egypt , it hurts , will follow your instructions rigidly , will let you know progress , by the way I am a retired dentist at the age of 70 , I do so many other sports than just walking on sand , thank you for your gorgeous informative video

@DrTomBiernacki 10 ай бұрын

We appreciate you watching! If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.

@dr.dimaob7192 3 жыл бұрын

Hi Doctor 🙋‍♀️ My heal pain is bilateral and in the posterior-medial sides of calceneal bone “ more medially to be precise “, tender to touch, first steps in the morning is very painful it makes me limb and it gets better with walking, I’m not sure if it is insertional achilis tendeitis or bursitis or even a stress fracture “ my X-Ray are unremarkable though“ Can you help me narrow down the differential diagnosis to be able to treat myself please? “ im a FM resident by the way. Thanks for your video 🙏🏼

@DrTomBiernacki 3 жыл бұрын

We can't be specific to you, but in general morning pain is less traumatic and more of a chronic inflammation. These morning pains are usually plantar fasciitis (at the bottom medial side of the heel) and insertional tendonitis(at the posterior medial or lateral side of the heel). Although nothing is ever 100% specific for sure. Good luck in your medical studies and we wish you the best!

@Lydia3.16 2 жыл бұрын

So did you figure out what is causing your pain? I literally have the same symptoms??

@ghadafalah946 3 жыл бұрын

thank you for sharing this video. My mum have been suffered from Achilles for three weeks she do RICE method but the pain flares up once walking. She can’t go for physical examination at least for a week so if you could give me any advice will really be helpful.

@DrTomBiernacki 3 жыл бұрын

Wow we really appreciate the kind words. great feedback like this is what really keeps us working hard to make better and more meaningful content. If possible we would really appreciated a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thank you for being such a great fan and we really appreciate you watching!

@JamMaul 2 жыл бұрын

I just tore my Achilles tendon. Going to Michigan orthopedic surgeon on Friday for surgery. Hope it goes well

@DrTomBiernacki 2 жыл бұрын

Good luck, hope you feel better soon!

@JamMaul 2 жыл бұрын

@@DrTomBiernacki thanks appreciate 🙏 it

@JamMaul 2 жыл бұрын

I'm on 4th week post surgery. Toes still feel numb is that normal? And how long before I feel the foot like normal ? Sometimes feels like a grape on the toes

@selviselvarani7281 Жыл бұрын

@@JamMaul hai. How r u how do u feel now . Can u able to walk without pain. I have undergond the surgery 3 weeks back. Take care.

@JamMaul Жыл бұрын

@selvi Selvarani I feel 80percent better definitely don't skip sports therapy when it time first few months is very hard ! You don't want to re tear anything again. But 8weeks you'll be better but the sensations on nerves may take about 1 year or more I'm still not fully healed but I can function at work also keep the tendon massaged every chance you get other wise that will harden up will make things easier when it's time for physical therapy! Good luck with your recovery it'll all be good 👍 just take 8 months to 18 months in my case!

@sukhvindersingh8082 3 жыл бұрын

Can the calcanial bone be operated without operation.

@DrTomBiernacki 3 жыл бұрын

Surgery is not always needed, but checking with a doctor is usually the best way to find out!

@chris222233 Жыл бұрын

I got it from my job. I sit 36 hours a weekend. It hurt my toes and the outside of my knee.

@jersey07042 11 ай бұрын

Today, I strained my Achilles while playing basketball for the 1st time in years. Im 44… 🤦🏾‍♂️ I thought someone kicked me in the back of my ankle and I felt dull pop. It’s sore, but I still have full range motion of my foot. I did go to the ER , Of course it’s sore. I wear orthotics faithfully and I had them in my basketball shoes and after listening to this video, I’m wondering did that save me from a full rupture…

@mikecorns 3 жыл бұрын

Dorsiflexion seems to exacerbate my insertional Achilles tendinosis.

@cemmehmet Жыл бұрын

37 year old male and I have been suffering with what I believe is insertional achilles tendonitis for 1 year. Nothing seems to be working and 2 MRI’s have shown no issue. I also have low dorsiflexion in the same foot. Shall I avoid improving dorsiflexing from the floor (e.g. squat positions) as I’m wondering if this could have something to do with my issue? Really struggling to walk longer then 5 minutes and would welcome any advise please.

@DrTomBiernacki Жыл бұрын

Thanks for the great response Cem! 1st is always get evaluated as this is unofficial rambling by me 😅, but with that said here is what I would recommend for my patient: The stiffer leg would need #1 offloading (Shoes, insoles, laceup ankle brace & change in activity that is aggravating it), #2 loosening before strengthening (my fav = Massage psoas muscles with device, Lacross ball for butt/glutes/hamstring, calf roller = reassess after a period of time.) #3 gradual stretching of all of these muscles (make sure massaging & offloading is reducing the stiffness/inflammation otherwise could do more harm than good = reassess) and only then #4 strengthening in the form of squats etc that might be re-injuring these sites (it is possible to cross train activities that do not damage the muscle. If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

@AmandambenjoMbanjwa-mx5un 27 күн бұрын

I got injured almost a year ago,netball,injury. Was off my feet for 6 weeks ,was on a moon boot .now I can walk almost ok but I can't stand on my toes,can I ever walk normal again

@totallyraw1313 3 жыл бұрын

A common cause of this insertional Achilles pain is taking accutane some time in the past.

@capz91423 Жыл бұрын

I have a lot of scar tissue in my Achilles after rupture , any tips to help get that down ?

@DrTomBiernacki Жыл бұрын

Personally I have had the most success combining constant good support to stop overpronation: brooks beast shoes, insoles. Combine this with massage or shockwave therapy (shockwave is extremely effective for this imo), gradually over time it will loosen up. Make sure to evaluate hamstring & glutes as well!

@MrWoodstar1 3 жыл бұрын

Michigan Foot Doctors, what does it mean if one of your achilles is always tight?

@DrTomBiernacki 3 жыл бұрын

We this very commonly but the answer can be complex: back tightness, hip tightness, knee tightness or more. The key is to get evaluated, get good support, get rid of the soreness and increase flexibility!

@DrTomBiernacki 3 жыл бұрын

We hope you feel better but sometimes the Nswer is easy and sometimes harder. Always check with a doctor!

@MrWoodstar1 3 жыл бұрын

@@DrTomBiernacki, thanks.