FIX Achilles Tendonitis In 8 Simple Moves | Best Exercises For Achilles Tendon Pain

The best home exercises, tips, and techniques to eliminate Achilles tendon pain and stop Achilles tendonitis FAST. Presented by a doctor of physical therapy to help you get the results you’re after.

These are the best exercises to help you with your Achilles tendonitis. We will go over some massage techniques to stimulate healing, stretching techniques to increase range of motion and decrease pain, and the right progression of strength exercises to help increase your activity tolerance. My goal is to get you back to pain-free as soon as possible - let’s do it!

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➡️ EQUIPMENT USED IN THIS VIDEO ⬅️

Before we jump right in to these stretches and exercises, it’s important that we make one distinction very clear: there’s a big difference between treating an acute case of tendonitis and a chronic Achilles tendon pain problem.

IF YOU’VE HAD PAIN LESS THAN TWO WEEKS: chances are there’s still a lot of inflammation in the area of your tendon. If your pain is less than two weeks old, my recommendation would be primarily an anti-inflammatory approach. Rest, ice, gentle massage, and gentle stretching will yield the best results for your problem.

IF YOU’VE HAD PAIN FOR MORE THAN TWO WEEKS: At this point your pain is becoming slightly more chronic. The pain you are experiencing is no longer primarily inflammatory… at this point there is scar tissue that’s accumulating that needs to be addressed. This problem (termed an Achilles tendinosis) responds better to aggressive massage, stretching, and eccentric exercises (as demonstrated in the video above).

THE BEST EXERCISES FOR YOUR ACHILLES TENDON PAIN

I always recommend people start with some massage to the area of the injury. If the injury is acute (less than 2 weeks) you may need to be a little more gentle. If the problem has lasted longer than two weeks, you may have to be more aggressive. I tell patients to be as aggressive as their pain threshold will allow.

1. CROSS FRICTION MASSAGE: forward and back as well as up and down along the length of the injury.

2. FOAM ROLLER: great way to release fascia/knots up into the calf muscles.

After massaging, it’s important to introduce some gentle stretching into the Achilles area. Not many people realize that your “calf muscle” is, in fact, two muscles. Both are stretched slightly differently but it’s crucial that we spend a little time stretching both of them out.

3. STANDING GASTROCNEMIUS STRETCH: performed in standing with the knee straight.

4. STANDING SOLEUS STRETCH: performed in standing with the knee bent.

After stretching, it’s important to introduce some active motion into the ankle joint to promote as much blood flow as possible into the injured area and provide some slight tensile force through the Achilles. Our goal is to heal it and get it used to moving normally again.

The following progression of exercises is presented in order from least difficult (and least effective) to most difficult (and most effective). You should start with the first and work your way through the progression as tolerated.

5. ANKLE PUMPS: non-weight-bearing active motion through as much range of motion as you have available.

6. STANDING HEEL RAISES: stand up and raise/lower your heels as high as possible and then back down to the ground.

7. HEEL RAISES ON STAIR: with the balls of your feet on the edge of a stair you can raise/lower your heels through a greater range of motion. Try to let your heels fall below the level of your toes.

8. ECCENTRIC HEEL RAISES: has been proven to promote the best healing in tendons due to their high tensile forces. For a right calf Achilles tendon pain, you would stand on the edge of a stair and raise up onto both toes. Lift your left foot and slowly lower the heel raise with just your right leg.

There you have them! Those are the best tips, techniques, and exercises to help you to eliminate your Achilles tendon pain fast!

I hope you enjoyed this video - if you did be sure to leave me a thumbs up!

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[Bookage]

Had a ankle injury a few years back and started to have Achilles pain and this video and the massage portion has helped my Achilles so much thank you

[gusgus]

True story: ive had this problem for bout 3 wks, i was limping for the last 2 wks came across this video. I was trying other exercises/remedies from off the tube for these 3 wks. to keep story short I stopped limping in 2 days, still sore but walking normal. The roller and massage was the ticket. Thanks mister greatly appreciate you! Enjoy

[wtxcdze]

I started foam rolling watching your calf stretch video and continued to do what you recommended in this one.. they we’re all very helpful and I can tell the pain difference already! Thanks!

[ludwigvonn]

the damn recovery takes forever... when you have a massive urge to run but after just 2 steps your tendon say HOLA AMIGO :(

[thehashslinger]

I can honestly say I’ve noticed a massive improvement even after doing this video just once, absolutely fantastic video, Gem of a find I’ve got to say & i will continue to do the exercises!

[peterwinkler]

Thank you so much for this video! I'm a long time runner, and my legs have been injured several times. My Achilles have been a problem recently, and your exercises are the best group I've seen. I will continue using them.

[phumus]

I started working on the Achilles tendon recovery yesterday. I can feel the difference already. Thank you

[TJ_into_the_wild]

This is as clear and effective as it gets! I'm 2 weeks into this programme and the decrease in pain and my range of motion has changed dramatically. Big thanks from the UK!

[kristabeach]

Very helpful, thank you! I recently started taking spin classes, and I injured my Achilles the other day.. the massage alone has helped relieve some pain, and I’ll be sure to ice later. Thanks again!

[harpirishdance]

Just came back to this vid. About 9 months ago my Achilles was painful and restricted my movement. I did the massage and stretch recommended by you and the exercises demonstrated and within 2 weeks my pain was gone! Just had a flare up so I’m back for more! Thank you!!

[silkyg]

Thank you! Just got back from walk in, achilles tendonitis diagnosed. Physio and massage not available bc of local lockdown for 8 days.. ice, ibuprofen and rest have definitely improved situation. Found your exercises after reviewing many videos, and have to say they're the best! Hope to be back in training soon!

[maryboulet]

This was the perfect video for me. I’ve had Achilles Tendinitis for 10 months, went to 2 different doctors & 2 different PT & none of them gave me any guidance on gradual stretches & strengthening for at home care. I’m still in disbelief of the way it was handled. I get all my rehab instructions from YouTube. Sad but true. The bright side is I’m not paying a co-pay! Thank you for this well presented rehab information routine. I’m looking forward to returning to my hiking, walking & exercise classes again! It’s been too long!

[jonassanchez]

Thanks for sharing Doc.
Any suggestions for insertional Achilles pain?

[jonathanwitham]

Thank you Dr. Jared! This is the most comprehensive list of stretches and remedies I have found for treating Achilles tendinitis. I often lose circulation to my feet after running a few miles due to tight calves and Achilles, and these will help tremendously in my pre-run stretching and post-run recovery routines. Thanks for linking the calf video and other recommended videos of related muscle groups, it was also very helpful. Keep up the good work!!

[abuidris]

This is helping people in every country !!! Im from indonesian came here because this sick!! You help me sir! Thanks alot sir!!

[kalislahren]

Thank you. I had done PT for mine awhile back and got out of practice doing the exercises. I recall doing all these exercises. Thank you for a great reminder video of what to do!

[justme]

oooh yes! This is a video that is going straight to the special treasure cove! I had to stop running about three years ago because of an acute Achilles tendinitis which I still carry on to this day (2cm bump in the left side). So, HUGE THANKS for making this video, because physical therapy here in Spain can only go so far. Blessings a plenty to you and your beautiful loved ones!!!

[gusleama]

I'm in my mid 50s and started running. I developed Achilles tendinitis, and started resting, anti-inflammatory, and ice. This video was more detailed and included a lot more exercises than any of the others that I found. I've started following these steps and it's really helping. Thank you for the time and the video.

[mokhomoabi]

I just want to say thank you once again, I had knee problem, I did what u advised my knee problem was solved from that day until now, had archills tendon that was bothering me for a while rested from running on and off yesterday I watched this video, I felt like a knot has been undone, woke up managed to run 13km/8.07miles. I cannot thank you enough, so grateful for ur videos 💓 thank u, thank u, thank u

[kevinthomas]

Best ever exercises including a few methods which I have always been curious about. Thanks..
I will continue to look for more ideas through your site...