Achilles Rehab - Don't Confuse Heel Drop Exercises with Stretches!

[@stevesrover]

I’m getting on a bit but really happy I’m still playing competitive football. However, I’ve been worried my Achilles’ tendons might cause me to stop. Since discovering I need to build strength and not just stretch, I’ve felt massive improvement in my mobility and speed. Thank you!

[@GavinCope]

I was today years old when I learnt that stretching the crap out of my ankles was making my tendinopathy worse.

[@MarcusWiderberg]

This was really good. Good to have details such as this so clearly explored. I had started focusing more on letting my foot lower down, and indeed flexing/turning the foot slightly to do so.

[@thomasandrewmcgonigal5150]

Brilliant ,I have just been taught that as well.

[@susanstefan4614]

Can you please make a video on strength training for Achilles tendonitis ?

[@goaski474]

I've been hanging off the step 2 -3 x per day. Feels somewhat better initially, but is not improving after a month, scheduled a Podiatrist visit. Now I know why, thanks so much!

[@ginococamir6927]

Really good information. I've been doing it incorrectly! Thanks.

[@TreatMyAchilles]

Glad you found it useful! xm

[@joshcollins7763]

@@TreatMyAchilles how many times a day can you do this exercise?

[@fjanjuah]

I was going as low as possible thnx for the informative video

[@badsystemmessage5692]

Me too. I was going so low that I was even touching the previous step on my stairs! Now I know that I was doing it wrong. Thank you for the video.

[@peterintaelee]

For insertional achilles tendonitis, should heel drops be avoided or are they ok?

[@TreatMyAchilles]

They should just be adapted to doing them on the floor and perhaps even with shoes on so that it does not put any stretch on the insertion. You can find more advice about treating insertional tendonitis here: kzbin.info/www/bejne/o4i4q6aHfrGtjaM

[@yolandacroes5491]

Your videos have been life savers, thank you so much. Little question: do you need to warm up before you do the heel drops?

[@sam.hollins]

So is it a good idea to perform static stretching alongside a programme of eccentric heel drops?

[@JohnDunkley]

I wear quite heavy shoes with steel toecaps, but my work is very physical lifting car batteries and brake discs. Should I wear lighter shoes?

[@TreatMyAchilles]

It is often more about the shoes having a bit of a heel or if they place any direct pressure on the injured part - is it at all possible to place a bit of a heel lift inside it? Here's what I mean: kzbin.info/www/bejne/maPdo4FmgNiYjck

[@fjanjuah]

Like you said I was doing it stretching way and was getting pain after doing it and then disappear after a day thanks will try to do correctly

[@prof.eurico]

@TreatMyAchilles I had a tendon Achilles rupture and my physiotherapist said that I need to do a lot of stretches do recover the range of motion, mainly the dorsiflexion. Should I stop these stretches?

[@amitchugh08]

Hi ! I have plantar fasciitis from past two months.plsdr advise exercise for the same

[@TreatMyAchilles]

Hi there, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/ For some general advice about plantar fasciitis, you can have a look at these videos on our other Channel: kzbin.info/aero/PLkRW4ITRa6bD1cDrp0MK5hlWaam8nd0d1

[@akshaykumarkamble2324]

Shear wave elastography.

[@MargieLodovico]

achilles tendinopathy with insertional spur and bone marrow edema is my case,can i still do heel raises and deep down on the stairs? thank you

[@TreatMyAchilles]

I can't tell what is right for your specific case (scan results don't provide full picture), but the advice in this video may be useful: kzbin.info/www/bejne/o4i4q6aHfrGtjaM

[@freegrant2267]

I've seen people do calf raises where they go really low like kneesovertoes guy Can u only do dat when you completely recovered and wanna stretch n strengthen that calf at a extended position or just overall no?

[@TreatMyAchilles]

Definitely wait until you are fully recovered before you start pushing into very end ranges. You should be OK to do it but remember that overstretching it (so holding for very long under high force or doing very often) can cause tendons to get injured and there is really no need to push into extreme ranges. So moderation is key.

[@sergiunita6576]

Paraclinical examination: ECO: Ankle ultrasound: Partial rupture of the right Achilles tendon (

[@TreatMyAchilles]

I can't safely provide specific medical advice or opinions via KZbin. If you wanted a proper assessment and medical opinion, you are welcome to book a video consultation with one of our physios: www.treatmyachilles.com/

[@sergiunita6576]

@@TreatMyAchilles Thank you very much, I'll see how the disease goes, I can't afford any other financial expenses. Thank you and have a nice day

[@jamalriyad7842]

ma'am how are you. My right leg calf mousle very loss. I can't walk properly. I have been suffering since 5 years. I went to doctors. They have asked your disease MND. Now what can I do now. Please give me a advice.

[@ShannonDixon-zn1hv]

I am so thankful for you and so glad I found your videos! They are excellent. I looked for help 3 years ago and somehow did not find your videos. I have had trouble with swelling around my tendons for over 3 years. Before that I taught fitness classes and was very active. I had given up on being active and it has been very depressing. I was born with short tendons and grew up walking on my toes and then I had a friend who's tendon snapped one day so I have been afraid to do much of anything for 3 years now. (I frequently had achilles tendon problems prior to that but they always eventually resolved with lots of icing and rest.) I have watched probably half a dozen or so of your videos over the last 2 days and now have hope of slowly getting some activity level back. I am in menopause now so that video was very helpful. It is so hard to be patient at this stage of life with injuries being more common and recovery being so slow.

[@deymayor2]

Can i do this exercise when im feeling heel pain or is this a preventative measure?

[@TreatMyAchilles]

Perhaps you need to watch this video about treatments for heel pain first: kzbin.info/www/bejne/fmLRl5qLZsagrMk And then this one about exercises might also be of use: kzbin.info/www/bejne/eqGbmK2nbt-ir5Y

[@josephcroft4268]

i was doing stretches thinking it would improve but it got worse the bone on my outer ankle was really painful at the last 3 inches during the night that i had to take 2 ibuprofen to get some sleep , i shall now just do flat heel raises ,

[@MissJMP213]

Does that mean people with high arches will never acheive the Asian squat?

[@novicetheaf]

Great video, your videos are great help, thank you, you should have 1 million subscribers 😊🎉

[@TreatMyAchilles]

Thank you so much 😀

[@prof.eurico]

I had a tendon Achilles rupture and my physiotherapist said that I need to do a lot of stretches do recover the range of motion, mainly the dorsiflexion. Should I stop these stretches?

[@TreatMyAchilles]

It really depends on where in your rehab plan you are. But usually the focus is more on doing strength training and gaining your range of motion via the eccentric phase (some stretching included) rather than just doing lots of strong passive stretches. Do take into account that it is not really possible to know what is right for you without knowing the full context of your situation and having assessed your tendon so your physio's advice may be correct for your situation. If you wanted more specific rehab advice and help with getting back to your normal activities, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/

[@koolkai4299]

Hi! hopefully you can see this comment, but I have pain in BOTH my achilles tendons can I do this exercise even though the pain is in both tendons? I went to a podiatrist years ago and they simply told me to do the wall calf stretch and wear brooks with orthotics. Any info you can provide would be helpful.

[@TreatMyAchilles]

Here's a more detailed video about exercises because the heel drops is not suitable for everyone: kzbin.info/www/bejne/eqGbmK2nbt-ir5Y It may be better to start with easier things first

[@robbym8573]

Great info again! Just to be clear, can physio commence with the sensation of stiffness in the heel??

[@TreatMyAchilles]

Yes, absolutely - the exercises are the best way to get rid of the stiffness but they have to be at the correct level that it does not make the stiffness worse.

[@robbym8573]

❤️❤️❤️❤️❤️❤️

[@anatolievseev]

Excellent explanations - will check out your blogs!

[@irena4594]

Can I use the calf machine at the gym instead of doing it manually like that?

[@TreatMyAchilles]

Absolutely - it often allows for better control

[@soskillua5469]

@@TreatMyAchilles Which calf machine works best for a calf sprain?

[@Sx-xy2zi]

Thanks for this video

[@TreatMyAchilles]

You're very welcome!

[@silas1414]

This makes sense though I've seen several physiotherapists recommend standing on tilt boards (a front raised board or box). Is standing on a front raised board going to be the same problem as heel drop stretching? It seems like it would be similar. Also I would like to know if you do video appointments international. Thanks.

[@TreatMyAchilles]

Hi Silas, Yes, standing on a front raised board would create the same problem as heel drop stretching. We do video appointments with patients all over the world. More info here: www.treatmyachilles.com/

[@daryaeudakiyapryma2613]

Hello, many thanks for what you are doing. ❤️ Can you please advise or make a video what can I do if I have a pinched l4 nerve since February 2022 and my right heel cannot raise my whole foot when all the weight is on this right and I used to have dumbness on the side of my big toe. When I am walking, my right food is slapping because the heel does not take the weigh, but rather the whole foot. I think it is because the peroneal nerve is compressed under the knee due to the l4 compression. I would be very thankful because I have tried everything what I could find online and what doctors gave me and so far there is no change.

[@TreatMyAchilles]

Hi Darya, your injury isn't actually related to the Achilles and we're not experts in treating nerve root compression injuries. You would be better off consulting a physio who specialises in back injuries.

[@lifebybill]

I watched several videos before this one, Maryke, and yours helped me understand the problem and the remedy very well. Thank you!

[@TreatMyAchilles]

Glad it was helpful!

[@nareenbeales6637]

Was first team hockey but tore my Achilles this was a really a good video

[@kingarthurusatenniscoach1415]

well explained

[@TreatMyAchilles]

Thank you x

[@Krilin84]

Thanks for the detailed explanation of how to do this exercise

[@TreatMyAchilles]

Glad it was helpful!

[@4103-s6i]

thnk you very much u saved mydays

[@willpareto]

Thank you. Very helpful nuance. It makes sense.

[@TreatMyAchilles]

Glad it was helpful!

[@amandaball7116]

Thanks v helpful How does this advice translate into post run calf / soleus stretch? Are those ok given there is no drop involved

[@TreatMyAchilles]

It depends on the irritability of your Achilles - short duration mild stretching may be absolutely fine for some and not for others. Usually, as long as you feel the calf stretching rather than the Achilles, it is fine.

[@markhancock7527]

Thanks very helpful.

[@TreatMyAchilles]

Glad it was helpful!

[@Jjkplayz1]

Thankyou!!

[@sergiunita6576]

thank you, very clear

[@TreatMyAchilles]

Glad to hear that!

[@akshaykumarkamble2324]

Thank you so much.

[@TreatMyAchilles]

You're welcome!

[@johncrossley4145]

Apologies. I have now looked on your website which has given me the answer.

[@johncrossley4145]

Can you tell me please what are you're actual qualifications are? Thankyou