Fix Your Achilles Tendon Pain At Home (Just Do THIS!)

Complete treatment for Achilles tendon pain at home with this comprehensive routine! Dr Jared Beckstrand demonstrates the fundamentals of tendonitis rehabilitation so you can feel better fast! The right techniques, stretches, and strengthening exercises to decrease pain in your Achilles tendon and help you to return to activities you love doing!

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WHAT IS YOUR ACHILLES TENDON?
The Achilles tendon is the tendon that connects your calf muscle to the back of your heel. When your calf contracts, it pulls on this tendon to move your heel up and point your toes down. This is crucial in standing, walking, jumping, and running.

WHAT IS ACHILLES TENDONITIS?
When your Achilles is tight, or weak, or worked too much, it can start to develop irritation and inflammation in the tendon. If left untreated, this can progress into pain which we call Achilles tendonitis.

HOW TO TREAT ACHILLES TENDONITIS
If your tendon has been bothering you for less than two weeks, it should respond well to rest, ice, and anti-inflammatory medications. If it’s been more than two weeks (becoming more of a chronic issue) your treatment needs to look a little different to facilitate healing. The best treatment plan is outlined in this video as follows:

THE BEST TREATMENT FOR ACHILLES TENDONITIS AT HOME

INTRODUCTION
CROSS FRICTION MASSAGE
FOAM ROLLER MOBILIZATION
SEATED CALF STRETCH
GASTROCNEMIUS STRETCH
SOLEUS STRETCH
HEEL RAISE PROGRESSION
OTHER COMMON ANKLE PROBLEMS

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[Myrkonius]

That massage does wonders mate. I was afraid to massage it, and seen some other channels around that only talk about the stretches and exercises and while they do work, the massage itself, relieve almost all the pain to the point I can raise on the bad foot only with almost 0 pain, and the swelling I have in the tendon also decreases after it.
So thank you so much.

[bdescamps]

I just finished 6 weeks of therapy. Back to work 12 hour days on my feet for third week and I’m in so much pain again!

[EvaofGod]

Thank you so much! I’ve been having pain on my left foot, I’m a ballet dancer and these exercises were very helpful !!!

[artharrison]

For a long time now your videos have been my 'go to' for any aches and pains - and fitness. I have had achilles tendonosis with running but this follows on from a severe calf tear playing tennis a few years ago. Your videos on calf muscles and now achilles strengthening have kept me running. Thank you so much once again 😊.

[Ramyapad]

cant wait to do this for me everyday after work as my right leg been paining everyday love your channel much love your exercises much

[hadianton]

🎯 Key Takeaways for quick navigation:

00:00 📋 *Introduction to Achilles Tendon Pain*
- Explanation of Achilles tendon location and function.
- Common causes of Achilles tendon pain: overuse and explosive injuries.
- Distinction between Achilles tendonitis and Achilles tendinosis.
02:08 🦵 *Achilles Tendonitis vs. Achilles Tendinosis*
- Achilles tendonitis involves inflammation and is treated with rest, ice, and gentle stretching.
- Achilles tendinosis involves scar tissue and tissue breakdown, requiring aggressive massage, stretching, and strengthening.
03:05 🖐️ *Cross-Friction Massage*
- Cross-friction massage to promote tendon healing and break down scar tissue.
- Technique for performing cross-friction massage on the Achilles tendon.
- Importance of gradual pressure to avoid excessive pain.
05:07 🧼 *Calf Massage and Mobilization*
- Massaging and mobilizing the calf muscles to alleviate tension on the Achilles tendon.
- Using a foam roller for calf massage, with a progressive approach.
- Link between calf tightness and Achilles tendon pain.
06:32 🧘 *Calf Stretching Techniques*
- Seated calf stretch using a strap to target calf, hamstring, and knee areas.
- Importance of maintaining good posture during stretching.
- Recommended duration and repetitions for the stretch.
07:52 🚶 *Gastrocnemius and Soleus Stretches*
- Gastrocnemius stretch to target the top part of the calf.
- Soleus stretch to focus on the lower portion of the calf and Achilles tendon.
- Instructions and repetitions for both stretches.
09:44 💪 *Achilles Tendon Strengthening*
- Importance of strengthening exercises to prevent pain recurrence.
- Progression of heel raise exercises, starting with double-legged and advancing to single-legged on stairs.
- Introduction to eccentric contractions for optimal Achilles tendon healing.

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[nikargiropoulos]

Hi Jared - over the past few months your videos/advice have helped me fix IT band issues that had plagued me for a while, and now you've solved my achillies pain. Thank you so much - I've been able to start training for marathons again. Cheers from the UK! Nik

[Donald-nc]

Thanks Jared… I had tendonosis for the longest time and this video helped me knock it out, so I can now train for the running part of NY Ironman 70.3. This made all the difference.

[so_blow]

I can barely walk right now, and I am going to try these exercises. Thanks so much, doc!

[needmofaith]

You’re telling me this whole time I’ve had tendinosis!? Honestly what a relief to know why both my Achilles have been hurting ever since my half marathon 3 years ago. I’m not active like that anymore but am trying to reclaim what the pandoozy beat out of me. They hurt even just in the morning when I wake up or if I’ve had a high walking day. Thank you so much for this, I’m going to start this ASAP.

[cevenpentecost]

Had pain there 2 weeks ago. Went away last week. And came back today on my first day back to work b4 I even got to work.

[xbadandyx]

Been dealing with insertional achilles tendonitis for 4 months now. It sucks.

- Custom orthotics
- Foam roller many many times daily
- Massage gun many many times daily
- 2x P/T appointments a week
- Icing at least twice a day
- NSAIDs
- Dry needling (Gastroc, Soleus, TFL, Peroneal)
- Calf raises (On the floor only. Can't dorsiflex yet. At least not heavy weight bearing)

I had a gait analysis done with a P/T. A week ago I was basically feeling 90% healed. I was encouraged to begin adding in 30-60 seconds runs to my walks. Unfortunately the very first time I tried to run, it caused a flare up and has now hurt (5/10 pain) for about 9 days straight.

Scheduled for an MRI in a few weeks. X-Ray clearly shows absolutely not a heel spur. No idea whats wrong. Hoping the MRI finds nothing crazy and I just need to gradually continue loading it more strategically. I can say the last couple days, doing single leg calf raise and hold, with extra weight is definitely doing something to help.

This is such a frustrating injury. My advice to anyone who gets this type of injury. Get an MRI right away. Rule out bone spurs. Figure out if you are just dealing with scar tissue, or if you have a tear or bursitis early on. Its frustrating not knowing exactly what tissues are effected and how.. and realize many months in you may not be doing the right things to heal.

Crossing my fingers by the time my MRI date is here, I'll feel like I won't even need it anymore. Going to keep walking and carefully do my calf raises / holds with as much added weight as I can tolerate without overdoing it.

[nilendrapadhi]

Nice sir, good morning I am from India

[tarun]

I like your videos it's very helpful I wanna learn everything now..., ☺️

[carlamota]

Amazing!!! thank you so much! I just injured this yesterday taking a Bar Class. I will be doing these excersices everyday! I really appreciate your channel.

[LisaSoulLevelHealing]

Seated calf stretches was a game changer 🙂 thank you

[aravisonly]

Thanks so much for this video! Last year I injured my achilles by rapidly increasing my level of activity with a lot of plyometric exercises. I switched to lower impact options like biking and swimming to avoid pain. Each time I thought I was better and returned to running, the pain would flare up again. I've been rehab-ing with this routine for about two months and finally feel ready to return gradually to running and jumping. A cork yoga block has been the best accessory for the heel raises.

[alichan]

Your video is really very helpful I'm always grateful that there's a kind Doctor like you .thank you so much for sharing . More power God Bless you always. Always watching from Dubai

[TheAmylou]

Thank you for your wonderful videos!! I teach ballet. These videos have been invaluable in helping me help my dancers care for their bodies!!

[bxlife]

Thank you in advance did the pinching 1st had a breathe of fresh air! Will continue further w/ the others!