Best Exercises To Get Rid Of Achilles Tendonitis

[@bluebellharleyrider]

I used my massage gun tool and put it put it on the highest setting. I then pounded my calves with it and amazingly the pain went away and I could walk with no pain. Thank you so much for the tips. I’m going to work on the stretches as well for good maintenance. You’re the best!

[@uefaespn]

Whaooooo....I’m still in disbelief of how healing all this is. Thanks so much 🙏🏼

[@drkristieennis]

That’s great! You are welcome 😊

[@TheHalusis]

i learned from experience that the calf muscles can be tight from calf injury and it needs to heal before stretching it out, if you stretch out a injured calf muscle it takes longer to heal. alternate the stretching of the calf in order to alleviate the Achilles. in the mean time moderately stretch the Achilles while waiting for calf repair

[@drkristieennis]

Thanks for your input! Certainly if this is an accurate calf strain, wait on stretching. Gentle soft tissue work would still be indicated. Often times, Achilles issues stem from tightness in the calf and not necessarily calf strain itself.

[@kingknowssbest]

DO THIS TECHNIQUE! 2 years of pain and this is the ONLY THING THAT HAS WORKED. The derma edge and massaging the tendon🙏🙏 this also got rid of my Tennis elbow in like 2 weeks, same method. Seriously a miracle 👏 🙌

[@drkristieennis]

Thank you for sharing and I’m so glad this worked for you 😊

[@kingknowssbest]

@@drkristieennis omg Ty for the reply. You are like a celebrity to me🥰. It's so crazy because when I had tennis elbow not even my doctor could help me. I did the dema edge you showed us and it litterly for rid of it almost immediately. So when I hurt my achilles I was thinking I wonder if this same technique can be used and sure enough I came back to your page and you had a video for the achilles 🙏🙏🙏

[@laksadhub9237]

So so so thankful to you dr. U are a blessing.. I pray for you everytime I feel like I am getting better and walking fine.

[@drkristieennis]

That is very kind! Thank you:)

[@ChipZilla69]

I have been suffering with this in both ankles for over a year. I went to the doc and he didn't tell me anything to help. Thank goodness for youbune. I have started stretching and massaging and after a few days I am walking with less of a limp.

[@drkristieennis]

So glad to hear that walking is more comfortable! Keep up your good work:)

[@anoutlaw4530]

this worked so well! my foot pain is literally so minimal compared to what it was! i work 5-8 hour shifts and my left foot is always in incredible pain/throbbing. after doing these the pain is almost gone!

[@drkristieennis]

So glad your foot feels better!

[@mkmstillstackin]

Thanks for the great tips. As a long-time runner experiencing this discomfort for the first time, I can really appreciate this.

[@drkristieennis]

You’re welcome! Hope you feel better!

[@tmaz3654]

Very good, I feel that mine started when I twisted my ankle walking. I now have a swollen, painful tendon. I need a hot water bottle to help the pain, but will try your exercises Thanks Toni

[@drkristieennis]

Hope these help!

[@NisaJordan]

My daughter is a dancer (ballet) and this flares up about once a year, so glad I ran across your video to share with her. Not sure what caused it initially.

[@drkristieennis]

Hope it helps her:) if she’s on her toes a lot, that tightens the calf which pulls on the achilles so that might be the cause.

[@geovargas3097]

Just found this video. Began running consistently about three weeks ago and my right Achilles is a little sore. Will start these exercises immediately. Thank you Dr.

[@drkristieennis]

You’re welcome! Make sure you are very gradually adding mileage. Also, are you running on the road? Because the road is angled, one leg tends to get stressed more than the other.

[@mpciv88]

Great vid! Honestly was getting pretty frustrated trying to find a video that was concise w/o a bunch of fluff. Big problem on youtube in general. This video was perfect and exactly what I needed. Big thumbs up :)

[@drkristieennis]

Thank you! I hope your Achilles issue goes away quickly now!

[@sikeditionperformance7178]

Thank you so much for this. This pain has been so annoying. You are a blessing! 🙏🏽🙏🏽

[@drkristieennis]

You are welcome! I hope the pain is better!

[@sikeditionperformance7178]

@@drkristieennis yes ma’am it def is. Thanks again. ☺️

[@drkristieennis]

Sik Edition Performance you are welcome 😊

[@robertlazorko7350]

Thanks for this Dr. Kristie! With all of the steep and long climbs in trail running, the achilles suffers! I come for the PT expertise, but stay for the adorable slips of the tongue. Its your trademark! :)

[@ThatGuy-xl5qt]

This happened to me at work. Worker’s compensation. How much should I walk or not. My doctor said stay off it and just do the workouts. Basically just lay around. I do a lot of these workouts throughout the day for sure. Thanks!

[@drkristieennis]

I would listen to your doctor:) some people do require rest for a period of time. It definitely depends on the extent of the injury.

[@ThatGuy-xl5qt]

kristie ennis thanks!

[@Tom-wd5bs]

Hi Kristie - this is just what i needed - a positive - practical - approach ---- thankyou so much x

[@drkristieennis]

You are so welcome 😊

[@QueenYayYa]

Thank you i am going try to tomorrow!❤❤❤

[@FirstNameLastName-oy2ji]

I'd recommend squats to address the top of the muscle train. The more the glute is activated the less work from the calves needed.

[@drkristieennis]

Glutes are very important! I will say, if the glutes aren’t firing, the squat tends to be quad and hamstring dominant. Sometimes some isolated glute exercises are needed.

[@Joe-mx2xe]

Good video thanks. It would be good if you could address therapy in beginning when pain is perceptible and then latter stages of recovery

[@drkristieennis]

You’re welcome and thanks for the suggestion!

[@milos91100]

Hi Dr Kristie! Thanks for this video! I landed in the U.S. two weeks ago and I do cross country and track at college. I felt a little bit of pain in my left Achilles yesterday while running a long run on the road. I also bought a new shoes recently, Hoka. Could you please help me more and give me more advices on how to heal my Achilles and get back to running again? Thanks. Milos

[@Mailman316]

My Achilles is hurt right now because of running. I ran about 90 miles last month total. Now I’m paying for it. I just started running this year so it’s going to take a while for my body to adjust to the new lifestyle. I walk about 12 miles a day on a main route, however. I feel like that’s pretty good therapy for my achilles because it doesn’t hurt, unless I over dorsiflex. Will do these when I get home from my mail route for sure. The one exercise where I come down onto my foot slowly for 5 seconds hurts a lot right now.

[@drkristieennis]

If something really hurts a lot, it’s best to hold off.

[@janinee8858]

Very informative, especially the information regarding the calf. I first thought that my problem was due to working from home and less activity and also standing almost constantly when I worked. I did notice however, after seeking physio and massage and doing the regular exercises that it seemed to also be due to crossing my leg and the pressure that put on my calf. I found that with the exercises and massaging around my knee I had good results as long as I am consistent. I am going to follow this video and see what happens. Thank you

[@bibitterare]

Hi, thank you very much. I appreciate a lot your kind and enthusiastic explanation. I'm an ex track and field sprinter (at 61 ☺️) and forgot few basics in re starting to run but not for sprint but sprint in fastball, so I build up a knot in my calves and have this tiny problem. I search on KZbin and found your pleasant video with the most important, excellent info, some I know but better, the new one I learned. Again thank you very much doing this. (From Quebec, Canada) best regards

[@drkristieennis]

You are very welcome 😊

[@cornishminer69]

thanks, will give it a go. Had an issue with my calf, got rid of that and now have achilies tendon issue, ouch, what a bloody pain!

[@drkristieennis]

No fun at all! The calf and Achilles are typically related when it comes to pain so hope you feel better soon!

[@NAJILife]

Omg My favorite therapist 😍

[@drkristieennis]

Thanks:)

[@RealEverydayEnglish]

Very informative. I’ve been running for years and had my fair share of injuries. However for the first time ever I’m having an issue with the archilles in my right leg. Thanks for the upload. Create a great day 😎

[@drkristieennis]

You’re welcome and thank you 😊

[@wastedpasetd]

Awesome exercise, will surely recommend this vid to all

[@drkristieennis]

Thank you so much!

[@sammict]

Thanks for saying "4-5 seconds lowering" so many ppl miss this and have poor results

[@drkristieennis]

Mike Samson you’re welcome! It definitely makes a difference to really focus on the time to activate eccentrically:)

[@blackhorse2947]

Thank you for the information and demonstration

[@drkristieennis]

You are welcome:)

[@BusisiweZwane-gd1yt]

Thanks my lady....my problem m wearing flat tekkiess but it's funny I gym and doing squats I think that's why I've got this pain from now on will exercise to fix my Achilles Tendonitis

[@angelaarnott-bates5709]

Thank you Dr. Ennis😊. I will definitely be implementing this routine into my daily habits. I am especially interested in the massage part of it. I have never heard tell of that tool you were using👍👍. And now I am going to take the bumpiness as a guide. Definitely going to try it😃! Have a beautiful day! Angela 🙂

[@drkristieennis]

That tool is actually my invention:) I created it when I was diagnosed with Lyme and still wanted to work on muscle tightness/fascia without pain. Here is the link if you are interested:) www.drkristieennis.com/derma-edge

[@boshman2238]

I just wanted to thank you for helping me with my elbow and neck. Keep up the great work.

[@drkristieennis]

Boshman you are so welcome! I’m so glad that your elbow and neck are better. My whole goal with these videos is to help people so I’m glad I am:)

[@gunjanvashishth4547]

Thanks Doc for making my trouble and my pain an easiest way to get out and recover from it

[@drkristieennis]

You are most welcome 😊

[@chakibChan]

Thanks for this nice advice 👍🏻

[@drkristieennis]

You are welcome 😊

[@CompliKaty]

Have you seen this pain on both feet at the same time? I started running I would dare say about 9 months ago and I woke up with this agonizing pain (1000 times worse in the morning) and it never really went away. I am overweight. I have tried just about everything to heal my heels, without luck.

[@drkristieennis]

I have seen this on both feet and that really stinks! Is it the Achilles or plantar fascia?

[@bibitterare]

Forgot to tell you, I subscribed to your channel and shared another video of yours I just found witch is right for my friend. Thank you.

[@drkristieennis]

Thank you for subscribing and sharing!

[@alihp932]

شكرا جزيلا على هذا العلاج لو يكون مترجم الى اللغة العربية افضل

[@ThePinkLotusdesign]

Hello and thank you for making a video for healing the Achilles! I’m wondering -are you pushing the lymph down towards the feet or up the leg? Thanks! 🌞

[@drkristieennis]

You’re welcome! You want to go in the direction of restriction (tightness) which is often up. To prep the lymph system, I often have people do light work at the groin since that is the biggest collection lower.

[@Edgeoftown]

Thanx. Best Video on topic. Got injured skateboarding.

[@drkristieennis]

You’re welcome! Hope you are feeling better:)

[@BusisiweZwane-gd1yt]

You are a blessing my dear thanks.

[@drkristieennis]

You are so welcome!

[@bigsngigs2008]

thx dox, this really helped👍

[@lilmeadowland1372]

Tysm, this helps me a lot as a dancer because my Achilles tendon hurts when I point my foot. I have never felt more comfortable going on releve andany other things. Again I thank you so much!! :)

[@drkristieennis]

Thanks so much!

[@drkristieennis]

Thanks so much!

[@paolomanzo2007]

Thank you for the useful and well-presented tips! 🙂

[@drkristieennis]

Paolo Manzo you are welcome 😊

[@anantkgupta]

Are these exercises applicable for insertional achilles tendonitis as well ?

[@laylakhamis369]

Thank you! The last two I felt affective for me!

[@drkristieennis]

You’re welcome! Glad they felt affective:)

[@avinashbhogun]

Thank you. Very useful!

[@drkristieennis]

You’re welcome!

[@PradeepKumar-sb7xy]

Hi doc...it's really amazing ...I liked all your videos ...by the way , where can I get derma edge ...is there anything alternative for this ..so that I can make it and use ...

[@drkristieennis]

Thanks! I actually created the Derma Edge and it’s available on my website:) www.drkristieennis.com/derma-edge

[@johnwareing6202]

Hi Dr Ennis, Is it better to do the recommended exercises on both legs or just the affected one. Thank you for the advice and for the video.

[@drkristieennis]

You’re welcome! If there is tightness or weakness on the other side, it’s good to do that side as well:)

[@sagarsawant02]

I am a cricketer and now its been couple of months my Achilles tendon is giving unbearable pain.. Looking forward to get fit by following these exercises. Hope it works.!

[@drkristieennis]

I hope that you feel better very soon! Keep me posted:)

[@Priyan0000]

R u ok now??

[@carrollindsay5671]

I will try these exercises although It ve in pt for over 1 yr and progress is slow.

[@drkristieennis]

I’m sorry to hear your progress is so slow:( have you tried dry needling?

[@loonylinda]

i get recurrent Achilles Tendonitis...i will suddenly get a massive pain and end up with a hot lump in Tendon..i can hardly walk for days when this occurs..low heeled shoes really make it hurt. Um gonna try these exercises...thanks from UK sufferer

[@drkristieennis]

Hope you feel better soon!

[@rosemarydonaghey1402]

Hi...what would the next exercise after you have mastered this one? Thanks

[@karleneondilla2532]

I will try your exercise my Achilles are hurting.

[@drkristieennis]

Hope they help!

[@Blades-fm6ck]

Thanks for this video. Would you recommend any NSAID gel massage on the affected area?

[@drkristieennis]

I have certainly had patients tell me that helps them!

[@elysiumcore]

Ill try this massage. The Eccentric raises i know work - thank you

[@drkristieennis]

You’re welcome! Well done with the eccentric move:)

[@tobiaszonk3006]

Hello, interesting video, but there is something I don't quite understand. You say to massage the tendon itself to increase bloodflow in there, but then say to ice it if it gets to painful. As far as I know ice restricts bloodflow which would make our previous intervention useless. Not trying to hate, just something that sounds odd to me. Would appreciate a response 🙏

[@drkristieennis]

The effects of ice are only temporary:) I tend to use ice first just to help decrease pain if it’s not tolerated.

[@craigpoirier1356]

Awesome vid.. Thank you!!. Finally something that works. How long would you expect (fairly minor) achilles tendonitis to heal back to normal function?

[@drkristieennis]

You’re welcome:) I would say around 4-6 weeks

[@kerririvero5605]

You sure are easy on the 👀 eyes. Thanks for your tips!🤙🏻

[@drkristieennis]

You’re welcome!

[@RichRich1955]

I use a heat pad on my calves prior to stretching which helps immensely

[@drkristieennis]

Hear is a great idea! It works well with these techniques:) the Derma Edge can be heated by running it under warm water and then you can do your soft tissue work with heat.

[@abhishekchauhan7857]

Thanks so much for great words of advice🙏

[@pattyoconnor398]

Almost instant relief. Amazing.

[@shredd5705]

What does it mean when I feel a small "notch" in my achilles tendon, when massaging it? It "nudges" over and there's pain, when rubbing over it. Tingling kind of pain, like the whole tendon gets zapped when rubbing firmly over the notch, as it nudges aside. Will it heal/disappear over time? Scar tissue?

[@drkristieennis]

Shredd it sounds like it would be a good idea to get that checked out by your doctor. It may just be part of the tendinitis but it’s hard to tell without examining it. Keep me posted:)

[@bbarr4377]

Hello Christy, I’ve been in PT for 3 months, and my injury is gets better, than worse again. It’s so frustrating. Your advice is good and practical. Can you tell me what Derma edge you use ? My PT has never mentioned this ☹️

[@drkristieennis]

I am using the device I created and patented call the Derma Edge:) you can order one here: www.drkristieennis.com/derma-edge

[@lukemiller539]

What is the tool you used at the beginning of the video? Derma Edge?

[@drkristieennis]

It is the Derma Edge. It’s a device I created and patented when I had Lyme disease and I needed a way to work on my muscles gently. They are available here: www.drkristieennis.com/derma-edge

[@michaell82]

Very good video! I like the eccentric move. My dominant leg right achilles is very sore from a jump rope workout. Thanks!

[@drkristieennis]

You’re welclme😊 eccentric exercise is definitely important!

[@M3231-s3v]

hi Dr Kristie, thanks for your video. I never had this before but one day I couldn't put pressure on my left foot/heel. According to Dr Google I think its Retrocalcaneal Heel Brusitis. Today is the first day off the crutches, from last 3 days. Just wondering when would be good to start these exercises? Dr Google also told me that it could be brought on by gout. I have had gout a few times but never in the heel area. Gout is supposed to be from eating too much meat and dairy products, drinking too much, basically gluttony according to Dr Google however Im a vegan for past 20 years, vegetarian for at least 30. Don't drink or smoke and nobody in my family has it either. I have had my blood work done and everything is spot on as far as that goes. What's up with that and how can I avoid this?

[@DougMcilvenna]

I’m in pain with that issue and it usual last about a week them goes away Then out of the blue it comes back I’m wondering if the water aerobics that I do irritates it? Any advise would be appreciated

[@Jen-nh2bf]

I need to give these a try, I've noticed a lump and it really does ruin my walks, I'm trying to get my weight down, I have a few health issues, so walking is my go to fat burner.

[@drkristieennis]

Keep me posted!

[@raewynrouru2011]

I too have the same problem, but caused by gout attacks, maybe a year or ago, and my doctor told me that was to be expected, and there was no correction for this, which stopped me from exercising or playing sports, but since February this year I started exercising with walks and climbing stairs and aerobics, although some moves were abit sore to start off with and when I walk up hills I sort of have to drag my foot like I'm limping, bit still get the job done, it use to be painful, but now I just ignore it and just do it, I must admit I have not had any major gout issues since last year. Question is can anything be done about this lumpy area in my left Achilles.

[@drkristieennis]

Raewyn Rouru definitely try the soft tissue techniques:)

[@Califateful]

Thanks doc!

[@drkristieennis]

You’re welcome!

[@tinameiners9677]

How long should you hold the up off the heal portion?

[@johnl7026]

thanks Doctor Ennis. I got achilles tendonitis from playing compeititive tennis. should i stop playing until completely heal? or i can guadually return if the pain is gone? thanks!

[@drkristieennis]

You’re welcome! I usually have people gradually return to exercise once things feel better. That doesn’t mean going back to 100% right at the start:)

[@SamA-nj7yr]

Excellent tips, thank you! Do you recommend going to the physio and having electrotherapy, acupuncture etc., as well or is that not necessary?

[@drkristieennis]

My goal is to have people heal themselves as much as possible on their own but I think a combo of practitioners is always good:)

[@lindas.martin2806]

My doc said I have severe tendonitis in the Achilles and to repose for six weeks or O would need surgery. He also told me to use crutches in the house Do you think it is too early to do these exercises? I am soaking the area in hot water with salt twice a day. And he said to get an orthopedic open toe shoe also open in the back where the tendon is, to stabilize the ankle while the tendon heals. This is all a bit scary as I have ten rescue dogs, live alone and am 72. :-/

[@drkristieennis]

I’m sorry:( since the doctor has seen you in person, it’s best to listen to the advice.

[@MrTrackman100]

Very useful. Thanks.

[@drkristieennis]

You’re welcome!

[@carlosgalvez5201]

Thanks for you advice Dr .

[@drkristieennis]

You’re welcome!

[@jo-annandrews1904]

Pain, well it can be ignored. But, what can I do about swelling in his area?

[@sorrygtfo]

Thank you so much! first video i found that answered all my questions. i've had achilles pain for about a month now so i stopped running and started biking. how long does achilles pain usually last if i haven't had it very long?

[@robertramos8676]

Depends on the severity. But you need to do rehab on it, otherwise it won't heal properly.

[@drkristieennis]

Robert Ramos I most definitely agree with that. Don’t wait before working on it.

[@sharonmaghen357]

what kind of shoes do you recommend for walking with this problem please? thanks for the tips!

[@JuniorPsuarez]

I don’t think there’s a shoes that can help you with it just wait until you heal

[@TheMariemarie16]

I have flat foot and live with this near constantly. I hobble when walking often times but it sometimes get slightly better after walking for a few minutes. The next day after exercise or walking I am again sidelined for a couple days. I got an expensive orthotic insert made but it hurts the sole of my foot like hell if I walk more than 10 minutes in it. Forget about exercising. Im so tired of this. Its causing me to become fat.

[@itsyourboyyy]

@@TheMariemarie16 get on the bicycle

[@angelaarnott-bates5709]

Hi Sharon. I have orthotics in my shoes and they are amazing! I also bought a pair of Asics Dynamic Duomax. They are made with extra heel support and a sturdier tread. The two put together...AMAZING! My orthopedic recommended that brand 😉. When my foot doctor made the cast for me I was sitting down and he pushed my foot in different spots into the form to make the cast. This allowed him to make a cast that didn't have my body weight involved. Just the natural curve of my arch. Maybe your Dr. overcompensated for your arch??? My guy also gave me some foam wedges to put under the heal of my orthodic if needed. I know that this is going to sound ridiculous. But, did you take out the original insert from your shoe before putting your orthotic in? If you didn't. Do it🙂. Orthotics are meant to be used alone. I hope that you feel better🌞. Have a great day! Angela 🙂

[@ChandraLebovitz-by9py]

​

[@sadiakhan16]

Thankyou so much! This is so helpful. I'm gonna try this now

[@drkristieennis]

Skhan K you are very welcome! Let me know how it goes:)

[@22ryanoc]

Running 10 miles from 5 overnight in vibrams made my Achilles hurt. Hoping 5 day healing with some care

[@drkristieennis]

As you discovered, you certainly need to ease into using a minimalist shoe. I typically have people only add a mile at a time. Hope you feel better soon!

[@patriciateuton6320]

I love all these exercises and I follow you everyday however I've had a fusion and I can't hold my back up very good can you tell me what I can do to strengthen my upper back and hold it up

[@drkristieennis]

I typically have my patients use bands to do rows and pull backs as well as shoulder blade squeezes throughout the day. Make sure to check with your doctor to make sure you don’t have any precautions. Try this video too:) kzbin.info/www/bejne/jYekd4iBe56jrLM

[@angelaarnott-bates5709]

One more question please 🤞😁. Should I wear shoes or go barefoot while doing this exercise? Thank you Dr. Ennis for all of your help 🌞! Have an amazing day 😊!

[@drkristieennis]

I try to have my patients do these barefoot when able. You are welcome and have a great day too:)

[@terrydaniels9126]

Thank you dr Kristie

[@drkristieennis]

You’re welcome!

[@splash5974]

Not sure if it's tendinitis but I'm forming a hard bump in my tendon above the heel...

[@podgurje100]

Where can i get this massage tool?

[@drkristieennis]

It’s on my website:) www.drkristieennis.com/derma-edge

[@lynnann6456]

Thank you. I ruptured my achilles tendon about 5 months ago, I'm still unable to stand on the injured foot on tip toes. I've been going to Physio, not sure how good they are. I love this video. Do you have any suggestions for my injury at this point.

[@drkristieennis]

I’m sorry:( I’m guessing you underwent surgery? Every surgeon has a bit of a different protocol to follow.

[@DavidWilson-ng1lv]

Thanks Doc, really helpful advice. God bless

[@drkristieennis]

You’re welcome 😊

[@peterking9579]

I've tried her calf lift and made my Achilles worse, my physio said don't do it until you have no soreness. The trainers at the gym I go to said some KZbin videos cause more problems than they claim to cure.

[@drkristieennis]

Peter King I’m sorry to hear that your issues got worse. When I do a video, I base it my on the clinical evidence as well as what has worked for my in clinic patients. Certainly these techniques work for a great deal of people, but, just like everything else, won’t work for everyone.

[@williamscriven]

Hi Dr Great advice thanks. Why is it recurrent, and how do you prevent?

[@drkristieennis]

You’re welcome! Often times it can come from an imbalance somewhere up the chain. I often see hip weakness and tightness as well as ankle joint tightness. It can also be stemming from the way you walk or run and it’s good to get this checked in person.

[@Ivan-zz9hd]

Hi there, I had Achilles tendon rupture surgery 14 weeks ago. My tendon is not in a good shape right now. I can not dorsiflex hence causing me lot of issue in walking. I form roll a lot during the day which I found very helpful as it gives me the ability to move bit more, I also stretch like you described but doesn’t do much for me as I get the pain range fairly quickly. What should I do? Will my dorsiflex come back? My gait is killing me right now

[@drkristieennis]

I’m sorry to hear that:( do you have a physical therapist you are working with?

[@Ivan-zz9hd]

@@drkristieennis yes they told me to the stretch which isn’t doing a lot for me, hence I posted the question. Thanks

[@SoZo]

my personal experience...this will just agrravate ur pain....best cure is rest and rest and rest untill teh pain disappears..

[@cmac_08]

SoZo well most people can’t just rest forever.

[@jamesresolute8223]

Dr. Ennis, should I do the entire routine 3 times a day? How many days a week? Plz let me know. I tried it once and it seems to help a lot

[@drkristieennis]

I typically have my patients start with 2-3 times a day for most days.

[@llifenz992]

My dad is 63 and is having hella pain in the Achilles... I'm sure these will help

[@drkristieennis]

Good luck and I hope he feels better!

[@hupaogaming9559]

thank you! i need this

[@drkristieennis]

You’re welcome!

[@discipleofthemessiah8652]

Hi. What’s safe 2 use if I don’t have that scraper thing you were using please?

[@33Danso3x]

Does massaging the tendon with both hands help? It relieves pain for me

[@drkristieennis]

Yes! I tend to use the Derma Edge because it’s easier on my hands but you do want to go across the tendon for some cross friction massage.

[@morrisizing]

@@drkristieennis would any smoothed edged item work in place of the derma edge such as the rounded edge handle cutlery.

[@drkristieennis]

T Kingo not as comfortable or easy but it does work:)

[@santamariajorge]

Thank you Kristie! I didn´t know the difference between deep pressure and the fascia lymph system massage.

[@drkristieennis]

You got it!😊

[@Add_Account485]

What causes the crunchyness?. I been waking up lately when I step I got pain in that acheles heal area . I massaged it the other day and the amount of crunchy bits was full on.. what is that?

[@kanesword9528]

I had a recurrence of tendonitus after scuba diving for the first time in years. I bought a theragun pro, a good calf stretcher and a side kick and have been doing stretching and stair lifts 3 times a day and it worked pretty well. for me. One question, now that I am recovered and running again, is it necessary to do my stretching, strengthening and massaging 3 times a day?

[@drkristieennis]

Great question! I typically have my patients, and myself:), continue with 1-2 times a day if possible. These are areas that tend to get tight again.

[@kanesword9528]

@@drkristieennis Thanks, i am up to 4.5 miles every other day and backed off to twice a day for now and i'm holding up. Maybe i will try once a day, it's just much easier even when working from home.

[@drkristieennis]

@@kanesword9528 definitely!

[@johnnutt6299]

Another great video Dr. K. You are awesome. Can I continue running as I recover from this?

[@drkristieennis]

John Nutt yes just be careful:) you really want to make sure you aren’t increasing the pain

[@suesmith6248]

Just had surgery on my Achilles tendinitis end of January. Are theses exercise good for post surgery?

[@drkristieennis]

They are good for post surgery but make sure to check with the surgeon on what your specific protocol is.