Exercises for Achilles Tendon Pain

The Achilles tendon is the largest tendon of the body for a good reason, it takes much of the load when we are running, jumping, or even walking! This tendon connects the calf muscles to the heel assisting with force transmission and acts like a spring when you push your foot off the floor. Achilles Tendinopathy is when the Achilles tendon is irritated or painful. The majority of individuals that suffer from Achilles Tendinopathy are active individuals, from the weekend warrior to the high-level athlete. Achilles Tendinopathy seems to be as high as 7-30% in runners, 2.1-5.1% in soccer players, and 12.5% in rock climbers. This video will show you an evidence-based approach to how to rehab achilles tendinopathy.

While Achilles Tendinopathy is a straight forward diagnosis, there is no consensus on the most effective way of intervening. When we dive into the literature we find numerous interventions including stretching, neuromuscular re-education, manual therapy, patient education/activity-modification, heel lifts, night splints, orthoses, taping, low-level laser therapy, iontophoresis, dry needling, and exercise. Out of all these, which do you think is the ONLY intervention that is back up by strong evidence? You guessed it, exercises! A mechanical load has shown to decrease pain when imposed on midportion Achilles tendinopathy. That is not to say there is no benefit with the alternative interventions when dealing with Achilles tendon pain; activity modification and iontophoresis are actually back up by moderate level evidence. Manual Therapy has also been demonstrated to mitigate pain through pressure massage.

Here are the 4 phases broken down in this video:

Phase 1: Isometrics
-Supine Calf Isometric With Band
-Knee Bent Single Leg Heel Raise Hold
-Single Leg Heel Raise Hold

Phase 2: Eccentrics
-Single Leg Eccentric Heel Raise

Phase 3: Isotonics
-Heel Raise On Incline

Phase 4: Plyometrics
-Double Leg Pogo’s
-Single Leg Pogo’s

Check out our Achilles Tendon [P]Rehab Program in the app to truly tackle your achilles pain
The [P]rehab Membership:

A new era is upon us, the all inclusive Prehab membership! This is the ultimate anti-barrier solution to keeping your body healthy. Access state of the art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym! Trial it for free, and learn how to get out of pain, avoid injury, and optimize your health with [P]rehab!

Follow us on social for more awesome content!

[GogglesTyresandTrainers]

Excellent, thanks Docs, just at the right time for me as coming off some achilles discomfort over the last week or so

[aamirmirza]

You guys are better than the PTs I’ve seen, thank you!

[robertwilliams]

Thanks guys. This was really helpful info with well demonstrated rehab exercises. Cheers, Rob ( insertional Achilles tendonitis sufferer)

[jessyca]

I've been doing the ankle and foot program and my calves and achilles are definitely feeling it - I might introduce the first one to help my Achille! Thanks!

[MeshTheSnake]

Great video and appreciate you pointing out the distinction between midpoint and insertional tendonitis

[Califateful]

Thanks bro. I watched your video and tried to move my foot mimicking the exercises. In just minutes, I feel so much better already.

[michaelmercury]

Wow, this is an amazing video for the Achilles heel pain. Dr. Arash is "the Achilles heel King", many thanks for your very well-explained video. I will use your super tips to recover my heel pain. I am glad to have found this and one of the best on this topic. I will definitely check out your other contributions on Youtube. Many thanks.

[modanpaleng]

Sir, I have been suffering from back heel pain for the last 6yrs and going through a lot of problems.Thank you for the video.I have subscribed and liked your video.Thank you for the video.👍💓

[jok]

I'm having this issue for the last couple week, also now I feel pain on my heel.

Will try this routine

[normanmcintosh]

There was very little information or exercise instruction for the insertional injury. It would be good to see this

[rubylove]

Thank you so verymuch.. I found all the solutions for all my pblm here.. I was feeling verymuch awkward to talk about all my problems with doctor.. Because im facing many problems.. I really dont
know how to thank you guys ❤

[trailrunningphil]

Wow this is a great video and has really lifted my spirits while I'm injured. Can I ask, how often should these exercises be done? Every day?

[MrCox]

Great video and in fact best demo. How long do you stay in each phase? What are the indicators for progression.

[twas]

I didn’t realize I had to do isometrics for both the soleus and gastroc. But once I tried the isometric straight leg hold my Achilles felt like it was at 90% strength straight from the get-go. Thx.

[senthilkumarrathinavelu]

Thank you Doc. I will try all these. I think i have insertional. I was stupid to play tennis with pain, learned my lesson. Hopefully i recover quickly.

[josemaldonado]

Excellent informative video Docs! Do you recommend stretching after doing the phase 1 exercises on a given day?

[rickeysantos]

Where can I buy the platform that you used for the eccentric heels drops?

[SG-gpzh]

Can you do a video on peroneal tendonitis? Please!!

[FOXofOJAI]

Wow. The isometric exercises really do provide immediate relief! Can these be used during the warm-up phase before a sport?

[frankconley]

You are right about everything but you should have stressed the precautions needed for insertional. If i did what you said to do with my insertional id be screwed.