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

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

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

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

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

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

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

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

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

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

The best video online on this topic!

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

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

One of the most inspirational videos on KZfaq. Wow

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

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

Thank you guys so much for putting this together.

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

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

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

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

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

This is golden. Thank you guys!

Good to go on these! Thanks! Skål!

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

You guys are the best!!

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

This is super helpful! Thank you!!!

Thanks guy! Much love

Awesome video guys. Thank you.

Needed this as I am struggling with This !!

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

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

Just when I needed this.

this was amazing guys.. thanks so much

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

Thank you, quality quality video.

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

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

Great information! Thanks so much

Fantastic vid. Many thanks

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

Amazing video, thank you so much!!

Awesome guys..appreciate it

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

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

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

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

Thanks for the info 👍

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

Great advice

THANK YOU SUPER HELPFUL!

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

It’s so good to see

Amazing, thanks!

Super helpful 😃🙌

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

Thank you. Sooo helpful 👍 I am in so mutch pain😖

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

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

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

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

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

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

That into was hilarious ... Perfect 😂

Thanks guys

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

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

Thanks will try it

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

Thank you so much

Thank you

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

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

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

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

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

Badminton players need this. 🙏

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

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

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

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

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

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

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

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

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

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

Need a video covering Achilles pain and bursitis 😢😢

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

Can you do a vid on MCL pain and treatment

this is spot on; I got cortizone shot and it was great for a year; started cardio and reinjured it again ; i need to strengthen it to be able to do cardio; thanks so much; what is usual time frame for therapy 6 months?

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

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

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

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

Should I do these exercises barefoot 🦶?

Thank you for this video, I work as a picker at amazon, I have had that issue right at the calcareous for over a month now, limping everywhere. Would these exercises still work with an ankle issue that might be arthritis? a consultant has told me no more high impact, like running and Hill walking.

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

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