Achilles Tendonitis Treatment and Prevention | How to Get Back to Running and Keep Running

Are you starting to feel soreness in the back of your ankle with running? Does it feel stiff when you wake up in the morning or at the start of your run?
In this episode, We are uncovering the myths and providing you the latest research on how to get rid of your Achilles pain and get rid of it for good!
Spoiler alert…you won’t need to stop running to start feeling better..
Don't forget to listen to Part 1 of this topic in Episode 60 of the Healthy Runner Podcast!
We cover the following in regards to treatment...
Can I run with Achilles Tendonitis?
Immediate Care for Achilles Tendonitis
Sub-Acute or Chronic Care for Achilles Tendonitis
Prevention of Achilles Tendonitis
Exercises to include in your recovery
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[@veecord9863]

Level 1 jump exercises...thanks

[@sparkhealthyrunner]

Thanks for watching! Running Level 1 Plyo Program: kzbin.info/www/bejne/jaDIpplnbK-EeK8

[@veecord9863]

Thanks ...very nice!...two other things seem to help the pain level...1...walk barefoot on natural surfaces (grounding)...2...walk backwards, especially up hills, will take away the pain tremendously!! Curious to know the scientific mechanics behind this?...any ideas...? Good luck🙋‍♂️😊

[@sparkhealthyrunner]

Thanks for sharing! Very interesting 🤔 walking backwards can decrease the load to the tendon with less eccentric control of the tibia required.

[@mikefeinberg2467]

Thanks Duane! I been running Zero drop for a few years. Have increased mileage and some hills when the weather got nice. It's like a 2 or 3 on the right side. At least I have to go to Woodbridge to get something with a little more support to alternate with. Thank you for the thorough explanation and steps and hope.

[@sparkhealthyrunner]

So happy it was helpful Mike! Appreciate the feedback 👊🏼

[@LillianaAndEvelyn]

Exercise video please !

[@sparkhealthyrunner]

Here are the strengthening exercises for the achilles! kzbin.info/www/bejne/nqqTYqd3Ys19nsU

[@Josh-zt5pv]

Happy I found you during what u called the “rare acute phase”. I Increased my average pace (from around a 6:30 to a 6) for about 2-3 weeks during my law school finals & added a mile or two per session to my usual distance during that time (haha “factor 1”).

[@Josh-zt5pv]

Hopefully a few days rest cures me and I can start a slow rebuild. Thanks for the free advice, I was kinda freaking out before I watched part 1 & part 2 of your podcast/videos. Not such much freaking out as scared to get fat and slow with my time off. Thanks Doc!

[@sparkhealthyrunner]

@@Josh-zt5pv you won’t get slow by decreasing your average pace. You actually will get faster if you decrease pace on easy runs but add in a day of speedwork (specific tempo or interval run)

[@sparkhealthyrunner]

@@Josh-zt5pv glad it was helpful and finals will do that! You should be totally fine letting it calm down then gradually building back up 👊🏼

[@stormtrooper151]

Hi Duane, I just discovered your channel and I found the content very helpful. I just watched both of your videos about Achilles tendonitis. I want to improve my Achilles tendon strength and resilience. I am particularly interested in the Level 1 jump exercises you mention. Could you please post the link?

[@sparkhealthyrunner]

Glad to hear it was helpful. Here you go! kzbin.info/www/bejne/jaDIpplnbK-EeK8

[@sparkhealthyrunner]

Helpful? Make sure you hit Subscribe to get new tips each week from Dr. Duane Scotti.

[@workssowellforpets2698]

How can I get the video exercise please?

[@sparkhealthyrunner]

Here is the Achilles Strengthening Progression: kzbin.info/www/bejne/nqqTYqd3Ys19nsU

[@mllrgrnt]

Strength training, please.

[@sparkhealthyrunner]

Hey Grant! I think I was referring to the achilles specific loading exercises? If so here you go! kzbin.info/www/bejne/nqqTYqd3Ys19nsU

[@chrisgaron8210]

I have insertional tendonitis with some bone spur...what do you think about shockwave therapy?

[@sparkhealthyrunner]

There is some emerging support in the literature for shockwave therapy.

[@stewartarmstrong1588]

Strength training please.

[@sparkhealthyrunner]

@@stewartarmstrong1588 thank you for watching! Here is the Achilles strengthening progression 👊🏼 kzbin.info/www/bejne/nqqTYqd3Ys19nsU

[@veecord9863]

Strength exercises

[@sparkhealthyrunner]

Here you go! kzbin.info/www/bejne/nqqTYqd3Ys19nsU

[@normacharles2169]

Achilles

[@sparkhealthyrunner]

Thanks for tuning in. Hope it was helpful for you 👊🏼