Achilles Tendon Rehab: View Return to Running as Strength Training

[@TreatMyAchilles]

👉 To avoid overtraining, keep track of your running mileage with a Garmin GPS watch: - Garmin Forerunner 45: geni.us/gnVF9 - Garmin Forerunner 245: geni.us/FFtpiVZ - Garmin Instinct 2: geni.us/ArnELe More options at the Garmin store on Amazon: geni.us/U9eNrN If you buy anything via these links, we may get a small commission at no extra cost to you.

[@PCTechHustle]

This channel is pure gold! I’ve been having some Achilles issues and the information here is soo good! I just binged like 20 videos!

[@TreatMyAchilles]

Glad to help!

[@Indasaid]

Thanks to all of you at Treat My Achilles. I'm back running again 100% and successfully learned from all the wisdom shared on this channel. My training plan is much more thoughtful: indoor cycling for cross-training, no run rest day with achilles stength exercises/ankle&foot mobility, base mileage consciously slowing my pace and strategic speed (which I over trained to injury previously), touching my achilles to maintain awareness of how the achilles feels. This particular video was right in line with my own observances.

[@TreatMyAchilles]

That is absolutely brilliant news! We're glad that we were able to help.

[@melissa.onthetrail]

This is exactly the plan I’ve been doing in my rehab after an Achilles tendon rupture and repair. I’m almost 6 months post op and I’ve been running for about 3 weeks now with the run/walk intervals. I also always leave 1 to 2 days in between running sessions. Great advice!

[@AngDellaway]

Wonderful video. Just what I was looking for and needing after being hesitant to run for 3 years with a chronic achilles injury. Very easy to understand and lots of great info.

[@kenshevlin2492]

Is it OK to run if you've still got pain in the achilles in the mornings? Or is this a sign that its not healed enough yet? Thanks

[@dcoughla681]

Thanks Maryke. Interval running is best but research states that no more than 20 minutes at a time. After that, the body fatigues which causes errors & injuries.

[@juanithawitbeen1029]

When can one introduce running after a ruptured Achilles?

[@tonydees3478]

Excellent advice! After being out 7 mths, I’ve been scared to start running again. This has given me the confidence and confirmed the thoughts I had but I never took into account how much the load was on the tendon while running. My injury happened when introducing a long run to soon...that had an incredible hill or two as well. Thank you!

[@Josv13]

But do you still have to do the eccentric exercise for the achilles or is running enough ?

[@ricpat51]

This channel was a real treasure found. Thank you very much for your excellent advice and teachings. They have helped me a lot!

[@TreatMyAchilles]

You are very welcome

[@stevebenjamin1254]

This is brilliant. Thank you.Thank you. Thank you.

[@TreatMyAchilles]

You're very welcome!

[@haiderjebur2348]

Hi .can I use Elleptical machin for early rehabilitation of incertional achilis tendinosis ? ,I can do the excersis on the machin pain free .

[@TreatMyAchilles]

If it is pain free and does not cause an increase in pain later in the day or next day, then it is usually fine.

[@faith]

Can I keep on running if the pain is gone but the tendon is still more thicker than the other one? Will the thickness go away eventually?

[@TreatMyAchilles]

Yes, it is usually fine to run as long as your symptoms have settled. For some people the thickness eventually goes (but can take a year or longer) and others always have a thickened area although it may reduce slightly. It is important to ensure you continue with doing some maintenance exercises for your Achilles and don't increase training loads too quickly.

[@Indasaid]

Thanks, this video is exactly where my thinking has evolved along this self rehab path. Run/walk is a good idea for my return.

[@TreatMyAchilles]

Good luck with your recovery! xm

[@scottcarr5845]

Thanks for the share! I changed my mindset. How blessed I am to be able to walk and run again. This is absolute gold information and truly appreciate you posting this. Antigravity Treadmills have helped and slowly progressed from 60 percent to full body weight. This included the slow walk to run program. Takes me forever to warm up to be able. Seems like after the first mile I really start clicking. I also bike and do a dynamic warmup before running to get the blood flow. Right now I am doing 1 5k on a treadmill (the impact is less than pavement), a 1 mile jog warm up with a 2 mile increase the tempo. Then doing a 5 k on pavement with some hills. The quicker recovery time has been noticeable. Mornings are usually tightest. I am at 8 months next week. My single leg heel raise nearing my right side. I think at month 9 I will get a full recover but it was probably be a year before I don’t think about it every step. Warmup and stretch the achilles before and after running.

[@TreatMyAchilles]

Thank you for sharing and best wishes for your recovery! Sounds like you're nearly there.

[@randelmarcpongos3929]

How I wish I watched this video before.

[@chiseen]

Hello! How does the run compare to doing heavy barbell cleans at my body weight? Is that comparable to 6x that you mentioned like running?

[@TreatMyAchilles]

I am not familiar with research into lifting and what forces it creates.

[@macdud6093]

👌👌👌👍👍👍

[@ericchevalley]

Sound advice on how to increase the load on the achilles, thanks!

[@chelvis1569]

Hey I have a question! Before my Achilles tendinitis I had a 9:00 mile time. I was out for 4 months. How long do you think it will take me to get that time again. (I ran for 4 months to get to that point.) Thanks! ❤

[@TreatMyAchilles]

That's not a question that we can answer - it will depend on your Achilles' current strength and endurance, you general current running fitness and how your body responds to training.

[@shineuilee1025]

Thank you

[@TreatMyAchilles]

Welcome!

[@haiderjebur2348]

Thank you ..what about using walking as early strengthing excercises..just walking ..befor introducing runing ??is there any advices about the type of walking ..duration ?..mixing it with heel raises excercises ? ..i get pain in achilis even with slow walking..but I can tolerate it ..i did the regular heel raises for 2 month after showck wave therapy ....(i have incerational type injury)

[@TreatMyAchilles]

Definitely. We always combine heel raise protocol with either walking or running, depending on the patient. You have to be comfortable walking at a brisk pace for a decent distance before thinking about starting a return to running programme. So your slow walking is a step in the right direction. xm

[@liljemark1]

Brilliant advice. I'm lucky to work with a local physio but if I ever renew my Achilles issue I know where to find you guys 😄

[@TreatMyAchilles]

Any time!

[@tonyyawe4857]

Thanks a lot for the video guidance. Very helpful

[@TreatMyAchilles]

Glad it was helpful!

[@aryavirsangwan6837]

I don’t have any pain in my Achilles’ tendon. I had a bout of it approximately at the beginning of pandemic, and I completely laid off running. Admittedly, I wasn’t very consistent with my heel raises, but since the swelling and pain decreased, I wasn’t running, and my doctor said I was fine, so I didn’t worry about it. Can I start running track? I don’t have any pain while running, not any noticeable pain afterwards. Is it safe to run? Thanks

[@TreatMyAchilles]

I really can't answer that without assessing you.

[@Em1n3mka]

What's less damaging to the feet - running on a treadmill or running on asphalt?

[@TreatMyAchilles]

Hi gege, Here's a video we made about the pros and cons of various running surfaces: kzbin.info/www/bejne/eYbYmJxmlriXftU

[@thomasjones8079]

very helpful Maryke - thanks

[@danielvasquez5007]

How long do I do a run walk cycle?

[@microwavefan12]

Is it okay to run the day after doing weighted calf raises?

[@TreatMyAchilles]

For some people yes, but others may need an extra recovery day. I tend to prefer to rather schedule training to do the weighted heel raises the day after a run because it is easier to judge and adjust your loads when weight training than when running.

[@microwavefan12]

@@TreatMyAchilles So do you think it would make more sense to run Monday and Friday and strength train Tuesdays and Thursdays instead of strength training Monday, Wednesday, Friday and running Tuesday & Thursday?

[@alexandrumanole808]

Multumesc Maryke.

[@mvschooten]

Excellent video, thanks

[@TreatMyAchilles]

You are welcome!

[@andrewbein1135]

Great advice

[@mitchellatkins9701]

thank you

[@TreatMyAchilles]

You're welcome

[@martinnewcombe6088]

Great advice!!

[@TreatMyAchilles]

Thanks for watching!

[@petrieme]

Thanks. I had a 2 year break in running, returned built up base slowly 3 months. Now increased frequency and left achilles giving me issues, I live in hilly tropical area and when I hit that first hill (even warm up pace) very tender achilles. Warms up a bit after 2k but still there... doesn’t hurt at all during warm up stretches. Icing, massages etc doesn’t seem to help either ;(

[@liljemark1]

So did you incorporate strength work into your schedule during the 2 year break?

[@fabienfernandez500]

How about extensor digitorum longus tendinosis rehab. I'm seeking for that video I've always seen an Achilles tendinosis rehab

[@TreatMyAchilles]

We don’t currently have any videos for that - I’ve added it to the list.