Heel Pain treatment | Achilles Insertional Tendinopathy Exercises

Hello everyone

I am Shiv Mohan Banka, a Sports & Musculoskeletal Physiotherapist and a strength & conditioning coach. Welcome to Optimal Movement Method

Achilles Tendonitis/tendinopathy/Tendinosis pain usually gets worse with prolonged running & walking and it also feels stiff and painful early in the morning. Location of pain is usually at the midportion of the Tendon. If it's at the attachment near the Heel it's called achilles enthesopathy or insertional tendonitis and the treatment approach will be slightly different.
This Videos highlights why & how the management of insertional tendinitis is different than mid portion Tendinitis.

Insertional tendinitis is another reason for Heel pain.

Disclaimer
This video is provided for general information and demonstration purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
This video should not be used to self diagnose and self treat any heath, medical and/or physical condition.

#heelpain #achillestendinitis #achillestendonitis #achillestendinosis #insertionaltendonitits

[rollingrock]

The actual shape of your heel bone can worsen this condition. I tried running thru this pain for years...eventually tore away, only 30% attachment left. 2 PRP treatments helped and gave me 5 years running painfree. It comes back now but the advice in this video is spot on for management. Calf muscles are often short and tight creating tension. Front muscle chain is often short and tight too, pulling you forward and creating more tension on heel. Don’t do cross friction massage or heel drops ever....I find that down dog in yoga can be counter intuitive as well. Strength train that tendon attachment with his suggestions....add hand weights as you progress. The tendon fibers will strengthen and realign. I’ve been running for 20 years, 62 and did 1550 miles this year but this condition requires daily management or it can be catastrophic for a runner.

[mearnest]

Yes! Finally, been looking for this information for so long. THANK YOU

[matthewpadgett]

I have this type of condition and I am determined to do all of these exercises to heal from it, I don’t want it to become chronic .

[Rebelmusedesign]

I’d love to go back to high heels. I haven’t been able to wear them for almost 30 years because of a previous injury. I now have shortened Achilles tendons which we are working on. But before I went to anyone for this, I was doing the wrong stretches as you have indicated here. I think I finally might’ve found a channel that knows what they’re talking about. Thank you.

[banerjee]

I am following your guidelines and getting result

[tonyyiamkis]

HI Doctor, How many sets of your exercises should we do a day? One set a day seems too easy for me

[alantes]

QUESTION:

Can this raise-and-lower exercise be safely utilized for CALCIFIED condition where you can actually see a bump formation on the outside?

Thank you for your time and reply. Regards.

[NtokolaMaremela-bkxe]

I am suffering for that pain for six years I don't know what can I do

[mohammedalnajaar]

Is there any strong A medicine that helps to get rid of continuous pain

[somaliofficial]

Can you tell me how to shourt my foot for a one waek and what the best exercises to do

[johncocktose]

I get a stabbing burning pain when I want to use the front of my foot. I can’t put weight forward. It pulls the bottom of my feel. Extremely painful. Is this the symptom for insertional tendinitis?

[divakara]

I have insertional Achilles tendonitis in my left heel but I don't feel any tenderness when I touch it( I have a swelling though). The pain is mild when walking in the morning and little during the day . I guess it happened due to bowling (cricket) barefooted on a cement floor( just playing with friends 😅), which is a hard surface, so my tendon had to deal with much force I guess. My doctor asked me to do isometric calf raises(using both legs) and towel stretch and prescribed some medication for a week. My problem is, wouldn't the towel stretch make the symptoms worse due to dorsiflexion? And when I do calf raises, how do I relax the muscles that would be tightened without stretching? Mine is a very mild case and I am not an active runner ( I started playing after the college was reopened for after an year and I didn't run for some months when I was at home😅). It's been two weeks since I noticed pain. Won't the mild stretching you are asking to do compress the tendon due to dorsiflexion?

[sheli]

I switched to flat hiking shoes over a year ago. 3 million steps later and I have this problem. Now I'm in an air cast (right foot, left seems OK) taking methylprednisolone and doing these stretches every day for the next two weeks. So far the pain is gone after 5 days (pain so bad it made me want to vomit). The first dr. told me to do all the stretches that are supposed to be avoided!

[mmathew]

Hello sir, I have partial tendon tear, what I can do for treatment

[Rebelmusedesign]

What if you have a less than 90° flexibility? I cannot pull my feet back towards my shins.

[charlesmiyuki]

Hi. I have pain on my left heel for a month. X ray show calcific tendinosis Achilles tendon.

[jyotivora]

I have insertional tendinitis- pain at the end. With calculus bone spur. What do u suggest ? Is surgery necessary to remove bone spur?

[ICDepartment-pg]

hi sir,
i done my achillis insertional surgry before 3 month ago now when i do normal walk i have pain same area where we have surgery 'what should i do

[justus]

could similar exercises be applied for insertional tendinopathy in the rectus femoris

[eliasmontanez]

So, after the four to six weeks, what is next?