Why Common Achilles Tendonitis Treatment FAILS (and 3 exercises to do)

Рет қаралды 216,237

Күн бұрын

Wondering why the most common achilles tendonitis treatment fails? Here are three reasons why you get achilles tendonitis and specific exercises for each of those root causes.
If you’ve tried doing calf raises and stretches, and you’re still feeling pain or tightness in your achilles, it may be due to: a lack of ankle dorsiflexion, tibialis posterior dysfunction, or weak foot muscles.
Every one of those underlying causes is fixable, usually in minutes a day. Your neuromuscular pathways compensate for sleepy muscles by using the next strongest available. Still, since the achilles may be tight or lack strength in the end range, that can eventually lead to pain both in that tendon and elsewhere in the kinetic chain.
You can start by testing which causes most likely create the pain, but addressing all three will ensure better stability (and mobility!) of the entire leg. Plus, doing he quick exercises for achilles tendonitis treatment can prevent other issues, like foot overpronation or knee pain.
Don’t forget to like, subscribe, and hit that notify icon because we’re constantly releasing new content. We’d also love to hear from you, so leave us a note in the comments!
IN THIS VIDEO
00:00 - Intro
02:00 - Cause 1: Lack of dorsiflexion
03:15 - How to improve ankle dorsiflexion
04:35 - Cause 2: Weak tibialis posterior
05:50 - How to improve tibialis posterior and adductor strength
06:25 - Cause 3: Weak intrinsic muscles of the foot
06:45 - Exercise for overpronation
RESOURCES AND LINKS MENTIONED
3 Hidden Causes of a Strained Achilles Tendon:
www.precisionmovement.coach/s...
How to Correct Overpronation (Fix these 3 Different Causes):
www.precisionmovement.coach/h...
Pronated Feet and How to Fix 3 Different Causes of Overpronation:
• Pronated Feet and How ...
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Lower Limb Control course: www.precisionmovement.coach/l... - comprehensive course to address foot, ankle and knee issues like flat feet, achilles tendonitis, plantar fasciitis as well as general foot, knee and ankle pain
Precision Movement Academy: www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

Пікірлер: 228

@barefootdogwalker1402 4 жыл бұрын

I have had Achilles problems for over a year , then doing this simple exercise and I can run pain free

@PrecisionMovementCoach 4 жыл бұрын

That's awesome. Now you can change your name to barefoot dog runner.

@binnikeleta420 3 жыл бұрын

Great stuff, we're taught to work on both sides of our upper legs (hamstrings and quads) but usually only one side of our lower legs (calves). Also liked the explanation of how the flexibility in your ankle can affect your running. Thanks!

@andrewworrall4302 3 жыл бұрын

how long did it take before you could run again?

@barefootdogwalker1402 3 жыл бұрын

@@andrewworrall4302 I was able to start running after about 2-3weeks

@andrewworrall4302 3 жыл бұрын

@@barefootdogwalker1402 thanks so much and did you do rehab every day?

@Mambo-dk7px 5 жыл бұрын

Finally found why this keeps happening, my range of movement in my right foot is poor and as a result I have tendinitis. Thank you.

@ggs4869 5 жыл бұрын

yup its kind of simple but many people dont think about that stuff(like me some time ago)

@SiliconBong 3 жыл бұрын

Damn I got in my left foot.

@hasanjebory6629 2 жыл бұрын

This is the most helpful video for my Achilles tendinopathy that I’ve found yet. I’ve recently realized the reason I have it has to do with my poor dorsiflexion, my flat feet, and my week foot muscles. You covered all three in this video, and they feel effective too! Thank you so much for your help :)

@PrecisionMovementCoach 2 жыл бұрын

Glad it was helpful!

@PerfumeGuru 3 жыл бұрын

Brilliant demonstration and advice. Leg presses helped me with chronic pain. Thank u.

@PrecisionMovementCoach 3 жыл бұрын

Glad it helped!

@cocoablini 2 жыл бұрын

This is probably the A#1 content for explaining injuries and resolving them in an unconventional manner(ie: not stretching but strengthening some adjacent muscles etc.)

@PrecisionMovementCoach 2 жыл бұрын

Thanks!

@keithmontreuil6726 3 жыл бұрын

My dorsi flexion is terrible and I have flat feet. I ended up rupturing my achilles playing baseball and the only exercises i’ve ever done were calf raises. I’m super glad to find this video. I’m just over a year now from my surgery and calf raises have helped but I know that whatever caused my achilles to rupture in the first place wasn’t getting resolved. Thanks a bunch.

@PrecisionMovementCoach 3 жыл бұрын

I'm glad that you found me.

@BodyFixExercises Жыл бұрын

Great video, Coach E! It goes to a level most videos on the subject don't reach. One thing to add for people with Insertional Achilles Tendinopathy (pain right down low, where the achilles attaches to the heel bone) ... people with 'back of the heel pain' should avoid dorsiflexion (exercise 1) UNTIL they can do it pain free & pain free the next day. These types of really low tendinopathies don't like the compressive pressure of dorsiflexion while under load, especially in the early stages of rehab.

@PrecisionMovementCoach Жыл бұрын

Good point!

@sergiocastro9240 3 жыл бұрын

This video explains exactly the root cause of my achilles tendon injury... Now is make sense why therapy didn't work as I expected... Thanks for sharing!!!

@PrecisionMovementCoach 3 жыл бұрын

Anytime❗️

@cherylannebarillartist7453 4 жыл бұрын

Thank you! I will spend some time with your suggestions and reallllly hope to find relief that has not yet happened for me.

@PrecisionMovementCoach 4 жыл бұрын

Please do!

@garybrown9719 5 жыл бұрын

Very good informative video to strengthen the week or tight muscles

@PrecisionMovementCoach Жыл бұрын

Thanks for watching :)

@Okoshooooooooooo 27 күн бұрын

You never miss ! Thanks !

@PrecisionMovementCoach 26 күн бұрын

So nice of you :)

@GoDemocracy9352 Жыл бұрын

unbelievable, just tried for 3 minutes and it really helps. thx

@PrecisionMovementCoach Жыл бұрын

Nice!

@andys2856 4 жыл бұрын

Great video, best I've seen .

@PrecisionMovementCoach 4 жыл бұрын

Wow, thanks!

@orhansaimdemirturk 4 жыл бұрын

Great video... Thank you very much Eric... It helped me a lot...

@PrecisionMovementCoach 4 жыл бұрын

You are welcome.

@ericstewart4732 3 жыл бұрын

Great explanations, thank you.

@PrecisionMovementCoach 3 жыл бұрын

You are welcome!

@iantincangleed4702 Жыл бұрын

Great film mate cheers

@PrecisionMovementCoach Жыл бұрын

@lajesq176 4 жыл бұрын

Thank you so much! This is the first time I have come across a rehab video that actually feels like exercise and like it might actually work. I subscribed for this reason and also because you offer a detailed explanation as to why an Achilles’ tendon is having pain. Thank you. I think this video is awesome.

@PrecisionMovementCoach 4 жыл бұрын

I really appreciate that feedback! Thanks for following along.

@Califateful 2 жыл бұрын

Thanks for the tips.

@PrecisionMovementCoach 2 жыл бұрын

You are welcome!

@beanstaIkjack 4 жыл бұрын

You're brilliant!

@PrecisionMovementCoach 4 жыл бұрын

Thank you! Cheers!

@luispalacios7412 Жыл бұрын

Great video. Thank you.

@PrecisionMovementCoach Жыл бұрын

Glad you liked it!

@nancynicholson616 Жыл бұрын

I have functional problems that limit my range of motion as a result of an accident. I have had to put up with pain and various orthotics. This video has given me a number of realistic alternatives. Thank you also for video on AC Joint. Practical exercises for shoulder recovery.

@PrecisionMovementCoach Жыл бұрын

Happy to help!

@bluffcityquietpills 5 жыл бұрын

Very good video

@PrecisionMovementCoach Жыл бұрын

@wercewonderb 2 жыл бұрын

I've had 3 weeks of bad achilles tendinitis with no relief from playing basketball. I developed a constant limp in my gate. Tried static stretching, ice, and massage with little relief. After 2 days of the dorsi stretches I'm feeling so much better. 3x's a day- morning noon and night. Local tenderness and limp has gone away. I've also incorporated some stretches from the kneesovertoesguy. I now see a path to recovery. I really appreciate this video. Thank you very much.

@PrecisionMovementCoach 2 жыл бұрын

Glad that it helped!

@chiarad7633 2 жыл бұрын

this makes a lot of sense for me! flat arch + marathon + tiredness = achille's tendonitis, and it doesn't leave me no matter what I do. Ok, maybe now I've got something to check. Thank you so much!

@PrecisionMovementCoach 2 жыл бұрын

Glad that it was helpful!

@coastermadab Жыл бұрын

This really does work. I got a bad Achilles problems back in February. Physio was hit / miss. I’ve now started doing these strength training exercises and after my 5K yesterday, the pain is starting to reduce. It does work.

@PrecisionMovementCoach Жыл бұрын

That's great to read!

@schoonerchow Жыл бұрын

its been a year for me, so far nothing has helped. i will give this a try. i am starting to think my running game is over.

@barefootdogwalker1402 4 жыл бұрын

good video

@michelletaylor7333 5 жыл бұрын

My 9 year old son has very poor dorsiflexion in both of his feet he’s starting physical therapy next Monday. His doctor thinks it could be from previous casting he broke both of his growth plates in his ankles at different times. He’s been walking on the outer sides of his feet for the past 6-9 months I hope he can get full range of motion back as he’s got his whole life ahead of him and he’s very much into sports and is an active kid..

@PrecisionMovementCoach Жыл бұрын

Sorry for the late reply. How is your son doing now? - Coach Joshua, Team PM

@user-bl3kg5bk7w 5 жыл бұрын

nice video as always! eric, do you have some material about functional hip rotation imbalance?

@PrecisionMovementCoach 5 жыл бұрын

Thanks! I have some great material in my article database. You can search it here: www.precisionmovement.coach/blog/

@bulletproofpman Жыл бұрын

You are da man! thank you

@PrecisionMovementCoach Жыл бұрын

@0faewfewa 3 жыл бұрын

Wow! I've had a lot of pain in my achilles for months now, but just after doing this once it feels a lot better :o

@PrecisionMovementCoach 3 жыл бұрын

Awesome!

@GantsilyoBaguio 3 жыл бұрын

Thank you! =)

@PrecisionMovementCoach 3 жыл бұрын

You're welcome!

@pipmcniven Жыл бұрын

Love your videos. Better info here than my local PPO physical therapist. p.s.I kept cleaning my iPhone screen until I realized it was your dirty white wall :)

@PrecisionMovementCoach Жыл бұрын

Thanks for following along and we are happy to help :)

@wandalee5010 4 жыл бұрын

Thank you!!!! I’ve been dealing with overwhelming pain and stiffness from Achilles tendinitis, Achilles bursitis, and planters fasciitis! I haven’t been able to do very much exercise except kettle bell swings without being in tears. I hope this can get me back on track with yoga. I have a very physical job where I’m on my feet constantly which doesn’t help, but I’m not giving up! I’ll follow your other videos. I also just heard it was bad to hold the stretch longer than thirty seconds, and I’ve been stretching for long periods of time, will this lead to rebound tightening? Thanks!

@PrecisionMovementCoach 4 жыл бұрын

I think that by rebound tightening you mean that you perceive no change in flexibility, mobility, or the sensation a while after you finish stretching? Is that correct? stretching for extended periods of time merely distorts muscle function without meaningful change. The muscle and associated connective tissue returns to it's previous state after about 20 min of finishing the stretch. Also, "tightness" could imply an instability that the brain is attempting to resolve by activating that muscle. If you repeatedly stretch it and basically against the current action of the brain, then you will remain "tight". Does this make sense?

@spunkitydoda 2 жыл бұрын

Thank you.

@PrecisionMovementCoach 2 жыл бұрын

You're welcome!

@spunkitydoda 2 жыл бұрын

@@PrecisionMovementCoach you solved my problem. You are awesome!

@markg-town8150 4 жыл бұрын

GREAT INFO, THANKS!!

@PrecisionMovementCoach 4 жыл бұрын

You're welcome!

@kimkelly5750 2 жыл бұрын

Sending this to my daughter... she's a champ irish dancer with nationals coming in a month and her Achilles is so painful she can barely walk...thank you...

@PrecisionMovementCoach 2 жыл бұрын

Thanks for sharing! Please keep us posted on her progress. This program can also help her out: www.precisionmovement.coach/lower-limb-live :) - Coach Joshua, Team PM

@whatwouldhousedo5136 Жыл бұрын

That's probably the most dorsiflexion I've ever seen. Amazing.

@PrecisionMovementCoach Жыл бұрын

@w3n33dam1racl3 2 жыл бұрын

This makes sense! Dorsiflexion is where it hurts. My pain is in my insertional Achilles.

@PrecisionMovementCoach 2 жыл бұрын

The exercises will help :)

@Feanor1992 3 жыл бұрын

Hello! I have insertional achilles tendonitis, so do you recommend me doing static stretches? Is it safe to do the stretches as they were recommended to me by one of the Orthopedic fellows(A guy still doing his training), but the articles on pubmed claim that for insertional tendonitis it is better to follow the Isometric-Eccentric protocol, so what is your take on it? I will definitely give these exercises a try, great video.

@PrecisionMovementCoach 3 жыл бұрын

I recommend that you follow my material.

@Celtokee 3 жыл бұрын

Outstanding advice, and clear instruction. I've tried the conventional methods you mentioned and they *do* work. The problem is, my right Achilles tendonitis (or tendonosis) *keeps coming back* for some reason. And it doesn't take extreme exercise to trigger it. It just comes back, with normal, low-stress activity. Hence your explanation make a lot of sense, and I'm going to try your methods.

@PrecisionMovementCoach 3 жыл бұрын

You got this.

@Celtokee 3 жыл бұрын

@@PrecisionMovementCoach Yo.

@camodude51 5 жыл бұрын

@PrecisionMovementCoach Жыл бұрын

@richbirdman8 Жыл бұрын

I’m all tapped up’ Heals improving but no cigar? Changed shoes!’ Built my own shoe insert? Exercising somewhat? I hurt my heal by walking too much when out of shape? only my right heal? A situation I never experienced in my life? Thank You for helping!’

@PrecisionMovementCoach Жыл бұрын

You are welcome :)

@Lironmarko 2 жыл бұрын

Great video! Will that work on Insertional Achilles Tendonitis? from my understanding its not wise to streach with Insertional Achilles Tendonitis.

@PrecisionMovementCoach 2 жыл бұрын

These exercises will work with that type of tendonitis :) - Coach Joshua, Team PM

@naveenahmad1331 3 жыл бұрын

Thanks for your videos , in the first movement to improve dorsiflexion , I can bend my knee forward to a good range but cannot lift the foot up when I go back ? What could be causing that ? I cannot press my heel to the ground

@PrecisionMovementCoach 3 жыл бұрын

Thanks for trying it out. It could be a combination of mobility and strength. Keep working on it and you will progress with time.

@spinozareader 2 жыл бұрын

Can you do these drills if the onset of the pain has been fairly recent (say, within 6-8 weeks)? Thanks so much!

@PrecisionMovementCoach 2 жыл бұрын

Yes....just make sure that you stay in a pain-free range of motion and stop if you cannot do it pain-free. - Coach Joshua, Team PM

@patrickdennis5392 2 жыл бұрын

Seems a good video but all the text or subtitles were in the way of seeing what you were doing and didn't get to see the third reason and what to do cheers Pat

@PrecisionMovementCoach 2 жыл бұрын

Glad that you like the content. You can disable the subtitles by clicking/tapping on the CC icon...that is a KZfaq feature that is out of our control. - Coach Joshua, Team PM

@Matt-fq6ly 3 жыл бұрын

Do you have any vids for treating fluoroquinolone induced tendinopathy of the achilles?

@PrecisionMovementCoach 3 жыл бұрын

I'm sorry but we do not have a video for that specific issue. Please consult with your primary care physician about that. Have you tried out the exercises in this video? - Coach Joshua, Team PM

@justpassingthrough3410 2 жыл бұрын

Do you have any videos for peroneal tendonitis? I never had ankle problems before until ironically I started doing feet strengthening exercises with plantarflexion and dorsiflexion. Yesterday I had an extreme pain in my ankle and learned it was the peroneal tendonitis

@PrecisionMovementCoach 2 жыл бұрын

We don't specifically but the ROM Coach Strong Feet 1 routine can help you out: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM

@PinkPulpito Жыл бұрын

Ive had what feels like three different foot injuries in a month, but ive narrowed it down to the achilles mostly but sometimes the pain changes to the sides or the shins or ball or the foot.

@PrecisionMovementCoach Жыл бұрын

Try out these exercises and let us know how it goes :) - Coach Joshua, Team PM

@jkindred1 5 жыл бұрын

How does wearing hiking boots, which restricts your dorsi flexion, affect your risk of Achilles tendinitis. It seems my Achilles tendinitis returned after hiking (not necessarily long hikes, but with elevation gain)? I can wear shoes that don't press on my tendon and I'm fine, but when I put my hiking boots on, the pain returns. Seems the hiking boots may also be putting pressure on the tendon when I flex forward. I can't wear low-top hiking boots, so I'm not sure what to do about this. Get boots that are less stiff in the ankle so that my leg can fully flex forward? Thanks for the help!

@PrecisionMovementCoach 5 жыл бұрын

Typically, the stiffer the shoe then the more restrictive it is on the foot. The symptoms that you are reporting are not uncommon among hiking enthusiasts. I would definitely try to find footwear that does not restrict your movement as much.

@Asoftenkameshee 5 жыл бұрын

my treatment hasnt worked. my tendonitis came from me increasing the load to quickly in my weightlifting workouts. nothing helps, i am in constant pain - cannot walk, cant workout. both my feet are in a lot of pain. definitely going to try this.

@wandalee5010 4 жыл бұрын

Joanna Wojtalik I’m in the same shape, I pray you are out of pain and back on a healthy plan soon. This is some of the worst pain I’ve dealt with over a long period of time. If I wasn’t allergic to almost every pain med on the planet, I’m desperate enough to try them!

@robertramos8676 4 жыл бұрын

I have a lot of experience with achilles tendon injuries. I got achilles tendonitis in both legs about 3 years ago after increasing my running load too quickly. I think there are some great points in this video, but I must say that that the exercise that helped the most with the pain were the eccentric heel drops. If the swelling has subsided and the achilles is not too tender, you can start doing them. And note that you should feel pain up during these exercises, but that pain should not exceed 3/10 (on a pain scale up to 10). Also, before I started doing heel drops I did calf stretches for about a week everyday, sometimes 3 times a day. Hang in there, the achilles takes ages to heal because it doesn't get much blood flow, but it will get better!

@jamiestuart1026 4 жыл бұрын

@Joanna Wojtalik You are best to seek advice from a professional, however from My experience of suffering insertional achilles tendinopathy for a long period of time has finally found relief through heavy load, slow tempo movements. Calf raises with body weight, progressed to single leg, progressed to under a barbell with increased weight and finally on to skipping, controlled jumping movements to allow me a return to running for football (my sport). The calf raises prior to jumping were performed at a normal speed on the upwards (concentric) phase and very slow on the downward (eccentric) phase. If pain is above a 5/10 then I would back off a little. Probably keep it at 4/10 maximum and aim for the following day to have no increase in symptoms. If symptoms are greater then you've probably overdone it. Patience, persistence and consistency got me there and I fully understand how debilitating it can be! You'll get back to your usual routine but if you feel like you are struggling then i'd recommend seeing a physiotherapist😊 If insertional achilles pain (I.e right in the centre of the heel) then I wouldn't stretch it as you are putting a compressive and irritating force for excessive time on the sensitive area. If however mid-portion tendinopathy then maybe stretching is helpful however you'd have to research that.

@abualzuaree 2 жыл бұрын

@@wandalee5010 how are you holding up now? I'm 4 months Into this and still in pain unfortunately

@PrecisionMovementCoach Жыл бұрын

Sorry for the late reply. How are things now? - Coach Joshua, Team PM

@terriburton2794 4 жыл бұрын

Hi . i have a vertical achilles tear affecting my heel. Physio has not worked, do you suggest any specific exercises?

@PrecisionMovementCoach 4 жыл бұрын

When did you sustain the tear? Did you try out the exercises?

@vanillaglue 2 жыл бұрын

So tibialis exercises can correct for supination or lower arches? Can you make a video on underpronation (during run foot lands on outside while running)?

@PrecisionMovementCoach 2 жыл бұрын

Healthy tibial rotation is one thing to address. This program can give you more ideas on how to address the root cause of your issue: www.precisionmovement.coach/lower-limb-live - Coach Joshua, Team PM

@faresal-matari5629 2 жыл бұрын

I've been 2 months suffering of Achilles Tendonitis. someone kicked hard my ankle from the back on the tendon, and when I got better I started to run a little bit then when I try to run a full sprint or when I kick the ball I feel sooo muchhhh pain! in the Tibialis posterior and can't even walk for 3 days! What should I focus on? How long time this takes for footballers? Is it okay to work with lifting exercises?

@PrecisionMovementCoach 2 жыл бұрын

Focus on the content in this video and the resources in the video description. It's hard to say how long it will take for you to recover as everyone responds to the material differently. Make sure to avoid any exercises that cause pain or that you cannot do in a pain-free way. - Coach Joshua, Team PM

@senhit197 2 жыл бұрын

How did it go, I have exactly the same problem as you

@darenmcgovern4285 4 жыл бұрын

I have insertional achilles tendonitis and a tight gastroc muscle. Are there certain exercises that I should do in certain exercises that I should stay away from?

@PrecisionMovementCoach 4 жыл бұрын

Did you try out the exercises in the video?

@elisatravis5200 2 жыл бұрын

Why would a person with high arches have plantar fasciitis? Love your videos!

@PrecisionMovementCoach 2 жыл бұрын

Thanks for following along. This article can help you to understand how anyone with any type of arch can get that condition: www.precisionmovement.coach/plantars-fasciitis/ - Coach Joshua, Team PM

@teddymikefunk 3 жыл бұрын

Any suggestion for insertional tendonitis? If I do theses exercises i’m dead !

@PrecisionMovementCoach 3 жыл бұрын

These exercises address insertional tendonitis and should be safe for you as long as you remain in a pain-free range-of-motion. - Coach Joshua, Team PM

@MadelnMachines 4 жыл бұрын

I'm having a tender achilles specifically from doing dorsiflexion exercises to try and improve my range of dorsiflexion. So I'm my case the solution is causing the problem. What can you suggest please? Thanks

@PrecisionMovementCoach 4 жыл бұрын

Did you try out the material in the video? Did any of that give you issues? Where exactly is the tenderness?

@budgieterminal7426 4 жыл бұрын

Some other docs would inject some crap right away in no time to blink like once I was treated for tennis elbow. And it turned out that all I needed was only regular push ups. It took a somewhat lengthy while of 6 month to heal well without destroying the cartilage by injecting steroids.

@PrecisionMovementCoach 4 жыл бұрын

I'm glad that you figured that out :)

@melihenry6707 4 жыл бұрын

Hello...I've got insertional achilles tendinitis for over 4 years and the exact spot of pain is at d middle point on the calcaneal bone..and i am a football player..I've tried rest it only just reduced the pain rate but after exercises now i can barely walk at night or in the morning..what do you recommend

@PrecisionMovementCoach 4 жыл бұрын

Check out these articles: www.precisionmovement.coach/strained-achilles-tendon/ and www.precisionmovement.coach/improve-ankle-mobility-drill/

@willthornton4391 4 жыл бұрын

so would this work for me ? Ive had tendonitus for just over three years now. Cheers

@PrecisionMovementCoach 4 жыл бұрын

It's definitely worth a shot.

@sunriseeternity300 Жыл бұрын

Ive come realize my achillies issue was caused by arch issue in the foot.

@PrecisionMovementCoach Жыл бұрын

Nice work! The Strong Feet 1 ROM Coach app routine can help you to address that: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM

@gamebredfitness4926 Жыл бұрын

Can this injury prolonged cause VMO pain ?

@PrecisionMovementCoach Жыл бұрын

Potentially and this program can help: www.precisionmovement.coach/knee-pain-solution-yt - Coach Joshua, Team PM

@abualzuaree 2 жыл бұрын

I just did that dorsiflexion workout for the first time today and it was pretty difficult no lie. Hard to keep balance on them but I'm good after. Knees kinda hurt from going past toes but I'll be ok. Do you recommend doing some heel raises before or after the dorsiflexion exercise? Or should I do them on a separate day?

@PrecisionMovementCoach 2 жыл бұрын

Thanks for trying it out and keep us posted on your progress. Heel raises are a good idea and here's a good modification for you to do on any day of the week: kzfaq.info/get/bejne/d-CWappizcy1e3k.html - Coach Joshua, Team PM

@BkBk-gy6vr 2 жыл бұрын

Dont do heel raises it made mine 10 times worse. Check with your Ortho to determine if its insertion Achillies 1st if its insertion stay away from heel drops or lifts.

@abualzuaree 2 жыл бұрын

@@BkBk-gy6vr what's good for insertional?

@BkBk-gy6vr 2 жыл бұрын

@@abualzuaree I left my current physical therapy center to try a different one since they have made things worse and the new place will start Iontophoresis and determine what strenghtining and stretching is needed but definitely not heel drops.

@blessedmommy7349 3 жыл бұрын

would this also be helpful for Achille Tendonopathy?

@PrecisionMovementCoach 3 жыл бұрын

Yup!

@whiskers08spot09 3 жыл бұрын

I knew I have been having this problem. The issue is I have ANTERIOR ANKLE IMPINGEMENT. meaning there’s a bone blocking me from doing dorsiflexion. In that sense what do u think is the best Option?

@PrecisionMovementCoach 3 жыл бұрын

There is definitely something that you can do about this. First, check out the foot and ankle routines in the ROM Coach app (www.precisionmovement.coach/rom-yt ). If this has been bothering you for a while and/or you have had ankle sprains then this program is a better option: www.precisionmovement.coach/lower-limb-live - Coach Joshua, Team PM

@samrajnatarajan3259 2 жыл бұрын

I cant watch the video properly as the automatic captions are exactly on the space you are showing.

@PrecisionMovementCoach 2 жыл бұрын

That is a KZfaq feature that you can turn off. Just tap/click on the "CC" button on the media player controls :) - Coach Joshua, Team PM

@lastmadcow Ай бұрын

are those also recommended for insertional achilles tendonitis?

@PrecisionMovementCoach Ай бұрын

Great question. They are worth trying. Let us know how it goes :) - Coach Joshua, Team PM

@Vinsomer Жыл бұрын

Hello, I've had insertional Achilles tendonitis for just under 2 weeks now. My range of motion and dorsiflexion is terrible at this stage, so much so that I can't attempt these stretches without severe pain. These stretches, as well as many others I've seen that mention things like calf raises. What would you recommend I do to get to a place where I can do these stretches without any pain? For now I'm just trying the RICE method and using crutches to not put any extra load on the tendon when I attempt to walk, but otherwise feel like a sitting duck right now. Any advice is appreciated, thank you!

@PrecisionMovementCoach Жыл бұрын

Ouch! We are here to help. Can you modify the exercises at all in order to do them pain-free no matter how small the movement is? - Coach Joshua, Team PM

@Vinsomer Жыл бұрын

@@PrecisionMovementCoach Hello Coach Joshua, sorry for my late reply! I was awaiting a diagnosis. Insertional Achilles Tendonitis, no rupture, confirmed since yesterday. Currently for the improving dorsiflexion exercise, I am feeling severe pain when trying to put my heel to the ground or raise my foot upwards in a dorsiflexed position. I can't seem to do it without veering my foot outwards, until it's no longer parallel with my healthy foot. I cannot sit down with both of my feet side by side for instance, my affected foot has to stretch outwards for my heel to touch the ground comfortably. Occasions I have tried to gently force my heel to the ground with my legs straight have left me in a lot of pain throughout the whole day. Would you advise I push through the pain and try to achieve dorsiflexion with my feet together so I can do the stretch in the video? I don't think I can currently do the tibialis stretch as I still can't achieve successful dorsiflexion on my affected foot, for me to balance myself.

@PrecisionMovementCoach Жыл бұрын

@@Vinsomer please do not push through pain as that will make things worse. Consider doing this program: www.precisionmovement.coach/lower-limb-live - Coach Joshua, Team PM

@Priyan0000 Жыл бұрын

@@VinsomerR u ok now Or still suffering

@janetshum5910 2 жыл бұрын

i did too much instead, too much dorsiflexion causing insertional achilles tendonitis issue!

@PrecisionMovementCoach 2 жыл бұрын

I hope that the exercises help!

@gogogo96 Жыл бұрын

Coach I tried every exercise. It is possible that I overused my achilles? In this case could you recommend weights or progressive overload? I play Tennis atleast 3 times a week for over 2 hours since 2019. Thanks in advance

@PrecisionMovementCoach Жыл бұрын

It is possible and you should continue working on this content until you are pain-free before considering adding weights. It is likely that you are not properly addressing other issues that you may not know about. Please check out the ROM Coach app and use the assessment tool to figure out what other priority areas you need to work on: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM

@gogogo96 Жыл бұрын

@@PrecisionMovementCoach will do. thank you very much

@percyfaith11 3 жыл бұрын

How do you measure if your dorsiflexion is "normal" or adequate so as to not contribute to Achilles tendonitis? Is there an angular measurement between the top of the foot and the shin?

@PrecisionMovementCoach 3 жыл бұрын

A good way to test your ankle dorsiflexion is to stand about 10 cm away from a wall with one foot forward and one foot back. Attempt to touch the wall with the knee of the front foot by bending it and without lifting your heel off the ground. Move your foot forward or backward to figure out the exact distance you can cover. This is called the knee-to-wall test. 10 cm is a good score. 20 degrees of ROM is a good score if you are measuring with a goniometer. However, being able to cover that ROM won't necessarily reduce the likelihood of tendonitis as the contributing factors are a little more complex. This will help you out to understand this better: kzfaq.info/get/bejne/qN9jgqtysKyxc6c.html - Coach Joshua, Team PM

@percyfaith11 3 жыл бұрын

@@PrecisionMovementCoach Thanks for the answer. I'm able to score the 10 cm with the ankle with the sore Achilles tendon. I'll just keep up with the rest, stretches and exercises that you give in the video. It's strange, the tendon does not hurt when I walk but if I try eccentric drops with it it gets sore. It's a work in progress I guess.

@PrecisionMovementCoach 3 жыл бұрын

@@percyfaith11 This program can help accelerate your rehabilitation efforts: www.precisionmovement.coach/lower-limb-live Your tendon is irritated close to its end range. You don't go to that range when you are walking. You do when you do your eccentric drops. Back off a bit on those. - Coach Joshua, Team PMC

@percyfaith11 3 жыл бұрын

@@PrecisionMovementCoach Thanks Joshua.

@Okoshooooooooooo 27 күн бұрын

If Achille did this he would have been truly invincible !

@PrecisionMovementCoach 26 күн бұрын

That is pretty cool to imagine :) Eric's gladiators would be undefeated! - Coach Joshua, Team PM

@benjanson7484 4 жыл бұрын

Don’t increase mileage to quickly, strengthen calves,increase ankle mobility and range of motion, and eccentrically load the fuck out of the tendon and that should keep re injury at bay🤞🏃‍♂️

@mightaziez 2 жыл бұрын

currently it its a bit painful, should i stretch it like in the video now? or wait for it first?

@PrecisionMovementCoach 2 жыл бұрын

Try the exercise but stop if it causes pain or if you cannot modify the exercise in order to do it in a pain-free way. - Coach Joshua, Team PM

@paulardeedelgado6067 2 жыл бұрын

I'm suffering 1week pain on my achilles tendon, can't walk properly, can't even do a tiptoe. Any light exercise before doing strengthen my tendon.😊

@PrecisionMovementCoach 2 жыл бұрын

These are the exercises for you :)

@paulardeedelgado6067 2 жыл бұрын

@@PrecisionMovementCoach thnx sir.

@peetos-chan2835 Жыл бұрын

👍👍👍

@PrecisionMovementCoach Жыл бұрын

@chitchanok230894 2 жыл бұрын

I’m struggling with Achilles insertion tear since 5 months 😰 I don’t know when this will heal

@PrecisionMovementCoach 2 жыл бұрын

Try out the exercises and let us know how it goes :) - Coach Joshua, Team PM

@Priyan0000 Жыл бұрын

R u Ok now???

@JointyTv 5 ай бұрын

can i do this with an insertinal archilles problem?

@PrecisionMovementCoach 5 ай бұрын

Yup!

@JointyTv 5 ай бұрын

Thanks, because i read that stretching irritates the injury when you have an insertial archillies problem.@@PrecisionMovementCoach

@brendafitch9589 4 жыл бұрын

Mainly hurts in back of heel rim.

@PrecisionMovementCoach 4 жыл бұрын

It's difficult for me to assess you remotely so I can't say for sure. Did you try out the material in the video?

@pjpj2639 4 жыл бұрын

I get pain on the outside of my shin or calfwith Achilles tendentious.....one of the problems you talk about is the inside of your calf...any thoughts?

@PrecisionMovementCoach 4 жыл бұрын

Hmmm...Let's start here and see how it goes: www.precisionmovement.coach/office-exercises-knees-ankles-feet/

@pjpj2639 4 жыл бұрын

Precision Movement by Eric Wong I played basketball in HS and college..many angle sprains....I think these will help...I believe I have an e book for you ...I am 60 hope to get to a pro level Pickleball player so read all your things ..ty

@gamer_1250ptylk 10 ай бұрын

What if is Achilles insertion? If i Stretch or do that in the video it agravates my heel

@PrecisionMovementCoach 10 ай бұрын

These exercises will still help. Just make sure to stay in a pain-free range of motion as best as you can :) - Coach Joshua, Team PM

@gamer_1250ptylk 10 ай бұрын

@@PrecisionMovementCoach thanks i Will give it a try 😁

@vasilikipatsiou1309 3 жыл бұрын

Is this for insertional tendinitis?

@PrecisionMovementCoach 3 жыл бұрын

Yup!

@vasilikipatsiou1309 3 жыл бұрын

I thought endrange dorsiflexion aggravates the tendon if there is inflammation.

@daNATEP 5 жыл бұрын

so if my ability to dorsiflex improves, it takes load off the achilles at the end? it seems like too much dorsiflexion would be putting too much pull on the achilles?

@PrecisionMovementCoach 5 жыл бұрын

Great question! As you increase dorsiflexion range, the activities you do on the regular won't take you to end range as often, thus de-loading the achilles.

@daNATEP 5 жыл бұрын

@@PrecisionMovementCoach why would they not take me to end range as often? if maximum dorsiflexion is reached, does the "bad" achilles pull not happen til the weight pushes the dorsiflexion past what its strength will allow? Apologies if that makes little sense.

@daNATEP 5 жыл бұрын

@@PrecisionMovementCoach so regardless of how you far you can dorsiflex, a "bad achilles load" doesnt happen until youre at the limits of your (dorsi) range of motion, and the achilles starts taking on load it shouldnt?

@PrecisionMovementCoach 5 жыл бұрын

That makes sense.

@traywells175 Жыл бұрын

Damn why make this video if we gotta go to 2 more videos foh

@PrecisionMovementCoach Жыл бұрын

Is clicking a link really that hard?

@kristencarter4802 4 жыл бұрын

Will these be as effective if you have a biomechanical issue?

@PrecisionMovementCoach 4 жыл бұрын

Potentially. Can you please describe the issue in more detail? What exactly do you want to acheive?

@kristencarter4802 4 жыл бұрын

@@PrecisionMovementCoach I have oversupination due to fallen high arches and I have an orthotic insole for correction however I am still suffering with insertional Achilles tendonitis. Are these exercises suitable for me and should they be done in bare feet rather than in corrective insoles?

@PrecisionMovementCoach 4 жыл бұрын

These exercises are appropriate for you. Try doing them in bare feet. I think that you mean overpronation and this article should help: www.precisionmovement.coach/how-to-correct-overpronation/

@vedantagnihotri5545 4 жыл бұрын

I never had any tendon pain but I slipped and I overstretched Achilles tendon it pains some time is tendonitis?

@PrecisionMovementCoach 4 жыл бұрын

How did you slip? Did you sprain your ankle?

@vedantagnihotri5545 4 жыл бұрын

@@PrecisionMovementCoach no I stopped suddenly like in split stance but stretched the achilles the pain is bare minimum but sometimes when I'm playing or jumping it pains little bit

@vedantagnihotri5545 4 жыл бұрын

Didn't sprain my ankle

@PrecisionMovementCoach 4 жыл бұрын

Ok...it could be mild tendonitis. Did you try out the material in the video?

@vedantagnihotri5545 4 жыл бұрын

@@PrecisionMovementCoach I'm going to try it out but i have been eating gelatin and doing tendon training sessions which has reduced the pain significantly thanks alottt

@inoculati0n 3 жыл бұрын

Ive had extremely poor dorsi flexion and a tight soleus my entire life, every time i walk up a steep hill i can feel my soleus tighten to the point i have to stop walking. every day i stretch religiously and foam roll, while trying various dorsi flexion drills. Unfortunately nothing has seemed to work. In the last few months i started walking around 5-6km per day, and now i have Achilles Tendonitis :< It always feels like there is a wall at the front of my ankles that doesnt want to give at all. I will try what you suggested in this video. Any other suggestions would be most helpful.

@PrecisionMovementCoach 3 жыл бұрын

@inoc, my #1 suggestion for your situation is this: Go to www.rom.coach, download the app (it's free) and start doing the Ankle Dorsiflexion RSR. Then hit me back in 2-4 weeks.

@inoculati0n 3 жыл бұрын

@@PrecisionMovementCoach thanks man. I installed your app last night, and started the first exercise just today. How long should i spend on each exercise? or how many reps/sets? Ive also had ITB sydrome for about 7 years now, and tight hips, specially the hip flexors, and lateral area of the hips (right where the ITB connects to the glute In your experience, can achilles and hip issues stem from extremely poor dosri flexion? thank you very much for your time.

@PrecisionMovementCoach 3 жыл бұрын

@@inoculati0n You can add a training program to your calendar by clicking the "+" symbol that appears beside the routine name. After that, click on the entry field for your start date and enter that information. Next, you will select your workout days. Click "save" to store your settings. The suggested sets/reps will appear as you do the scheduled training day. You can see your saved training schedule by clicking on "My Training", which is located at the top left-hand side of the "Train" area. You have the option to visit the routine by clicking the "play" button, change training scheduling settings by clicking the gear icon, or select whether or not you have completed training. - Coach Joshua, Team PM

@ethandavidrichards1823 3 жыл бұрын

I have all 3 problems....

@PrecisionMovementCoach 3 жыл бұрын

Do the exercises help? - Coach Joshua, Team PM

@albertadjeiadjetey6499 2 жыл бұрын

Hello Coach! Is there any treatment for Achilles Tendinopathy where the tendon is weak ?

@PrecisionMovementCoach 2 жыл бұрын

These exercises should help with that :) - Coach Joshua, Team PM

@2walk558 3 жыл бұрын

I don't want to tell but this exercise make my Achilles tendon worst I don't recommend this just massage you calf muscle to take stress out of tendon

@PrecisionMovementCoach 3 жыл бұрын

I'm sorry to read that you are still in pain despite trying out the exercises. Did you sustain an injury? Where exactly is your pain and when do you feel it? Is it closer to your knee or ankle? Are certain movements more provocative than others?

@toddpickens 3 жыл бұрын

I understand you're trying to provide help to people, but you really need to better inform them on the subject in the first third of your video. You make no distinction between a mid or insertional strain, which are profoundly different, and the physical therapy done for one versus the other is destructive and counterproductive. Regarding the RICE method, that was debunked in 2015 and announced by the Doctor who originally coined the phrase. There's now a preponderance of evidence that demonstrates that it is counterproductive. So not only should you not do it, but if your doctor prescribes it you might want to consider finding another doctor. Any doctor or physical therapist who tells you to stretch the Achilles specifically insertional strain prior to being nearly pain-free is setting you up for reinjury.

@PrecisionMovementCoach 3 жыл бұрын

Thanks for keeping us on our toes with your comment @Todd Pickens. We agree 100% with you that stretching is not a good idea when you are trying to permanently lengthen tissues. This is why we promote active movement, which is by far the most powerful method of inducing a change in the tendon/muscle and surrounding fascia. This is the foundation of the content in the video and why Eric does not demonstrate any stretches in the video. The background information in the article that accompanies the video reinforces our position on avoiding stretching for these types of issues: www.precisionmovement.coach/strained-achilles-tendon/ You are correct that there are certainly two types of Achilles tendonitis. One is insertional tendonitis or Haglund’s disease which affects both the bone and the insertion of the tendon into the bone. The more familiar of the two occurs at the muscle-tendon junction. Both of these disorders have one thing in common and that is that they involve mechanical overload of the Achilles tendon. The exercises presented in this video will help to address both types of Achilles tendonitis and anyone reading along here or watching the video can take comfort in that :) It is important for people to work with their pain and not push their movement too far. They should not increase the intensity of their contractions particularly if there is a lot of inflammation around the tendon, which can also occur in either case. Finally, we recently posted a great discussion with regards to the use of ICE lead by our chief medical officer, Dr. Erin Boynton. It's a great watch, clears up some of the information that is on the internet and summarizes our position on the topic. You can check it out here: kzfaq.info/get/bejne/hLaBgZeEtZ24m6M.html We hope that you find this information helpful :) - Coach Joshua, Team PM

@EK2Secrets 4 жыл бұрын

The dislikes must come from doctors or people like them who would rather prescribe pharmaceutical drugs to you. More business and more commission for them. 😂 Great job! Keep these up!

@PrecisionMovementCoach 4 жыл бұрын

Yeah...I've got to watch my back ;)

@wynnyekey5316 4 жыл бұрын

So, 3 reasons, 1 exercise and 2 referrals yo other videos.

@PrecisionMovementCoach 4 жыл бұрын

I don't quite understand your comment. I want to help you out. Do you have a specific question?

@tigermom5465 Жыл бұрын

Be patient, it takes time but will completely healed overtime. It took me 16 months with 6 months of physical therapy but I am back to normal without surgery.

@PrecisionMovementCoach Жыл бұрын

Thanks for sharing that :)