How To Fix Achilles Tendonitis At Home (Updated)

[@trusound170]

OMG!!! YESS! I have had pain in this area lately. You two really know when to share the important stuff. It's like you can read my mind.

[@lillianreed2599]

Yes! It's uncanny! The very thing I've been plagued with is the subject of this video. Happens all the time with this channel. At this rate, soon ALL my aches and pains will be gone! Many thanks.

[@BobandBrad]

We try!

[@p_DEVOTED_d]

Guys, I'm glad you made this updated video . I have had this pain and build up on the tendon for months, sometimes I can barely walk, especially when I get up in the morning or after long periods of driving . Thank-you, hopefully I can follow these steps and be pain free soon. 🙏

[@mischka54]

I’m so glad you mentioned driving, because mine gets worse after a lot of driving, due to having to use the clutch.

[@sl2608]

Eccentric stretches lowering beneath the step is NOT for INSERTIONAL Achilles Tendonitis! Puts more strain on the insertion point and irritates the tendon more! It is for Mid-Achilles Tendonitis only. I do eccentric exercises standing on the floor, NOT on stairs, and I do not lower my foot below floor level. That's the critical difference. Exercises for Insertional AT and Non-Insertional AT are different and that is not always made clear in KZbin videos. Love you guys and you have helped me a lot. But please explain the differences and the different ways of treating the particular type of Achilles Tendonitis someone might have. Thanks!

[@georgialilley4316]

I’ve never heard of insertional Achilles tendonitis. How might I know if that’s what I have compared to mid-Achilles tendonitis?

[@sl2608]

@@georgialilley4316 Insertional Achilles Tendonitis is usually a burning pain in the back of your heel (the area around the ankle collar of your shoe), where the Achilles tendon inserts and attaches to the heel bone. A very good explanation and information about treatment can be found here> kzbin.info/www/bejne/o4i4q6aHfrGtjaM

[@colinb8332]

@@georgialilley4316 it will hurt more on the heal instead of the middle of the ankle

[@annaviolette8504]

@@colinb8332 What if you have both? I have heel pain and middle ankle.

[@colinb8332]

@@annaviolette8504 I would continue to the workouts catered to pain in the lower Achilles and then add on as you can. If it doesn’t go away in a month or two, definitely go to a physical therapist

[@gtrfreak]

Calf raises really do help , 30 second lunge stretches as well. I cured my Achilles tendinitis a year ago working with a physical therapist at PACE

[@BobandBrad]

Thanks for sharing

[@KeithMLehman]

I comment on videos very rarely, but I want to speak to the benefit of the Achilles massage. I am an avid runner, and I periodically run into issues with Achilles pain. However, the massage described in this video has saved me every time. I was blown away by how efficiently it helped me the first time around because I think of Achilles issues as being long-term problems due to the limited blood flow to that region. I can only speak for myself, but I am grateful for these guys and their recommendation!

[@carolapostolos8929]

I appreciate all the information, detailed instructions and demonstrations you two provide. Thank you Bob and Brad!

[@zobidachunglui892]

how to fix A

[@jameslerry4859]

Hi Carol how are you doing hope you're doing great with your family may God bless you more

[@BobandBrad]

You are very welcome 🤗

[@pewithjc]

I just used the cross fiber massage that I saw in one of your other videos, and it immediately reduced the pain I was experiencing. Thank you so much!!!!!!!!

[@BobandBrad]

Glad it helped!

[@melissanulph4371]

Thank You again!! I've never had pain in the back of my heel before. I immediately Googled Bob and Brad Achilles Tendon because I KNEW you'd have a video about it. You guys are such a blessing - thank you for sharing your gifts ❤️

[@jeffkhoury1206]

Please do one for Insertional Achilles Tendonitis specifically!

[@abubakarisumaila883]

Thank God that I come across your video I have being feeling this pains for 3 months now and I hope this your excise help me

[@bhupinderjitparmar9244]

Your videos are great informative and life changing. Love your jokes and wise quotes too. Thanks a lot for your time and effort you put in making all these videos.Stay blessed Bob and Brad👍

[@BobandBrad]

Thank you!

[@linebrunelle1004]

after years of pain, snapping tendon, 3 doctors, 2 physiotherapists, I finally found the most relief with PRP treatment. I will do the exercises you have just demonstrated also. Thank you

[@BobandBrad]

Happy to help 😊

[@fleadoggreen9062]

Uh what’s PRP treatment??

[@bigpoppac5442]

@@BobandBrad so if I have heel spurs and recurring Achilles tendinitis had the shots pt . dr wants surgery for both feet will Prp help me or anything else you can recommend

[@Eric-rf6te]

@@fleadoggreen9062 Platelet-Rich Plasma (PRP) Injections

[@houseofcakes]

The cross fiber massage along the tendon works so well for me! I had/have been doing the stretches, the calf raises, etc. and I still have slight pain when I walk. The massage is like a stretch sideways which is what I needed I think (versus along the length of tendon). Always something to learn from you guys. Thanks!

[@lislis9832]

Good night gentle ppl. Love watching your videos

[@gerhardheydrich3146]

Excellent as always gentlemen! I pull my Achilles tendon about three weeks ago, not too much pain until I did a 3 hour drive - felt like someone was sawing through the tendon - these exercises really helped!

[@backlip1310]

had achilles tendonitis for years. nothing worked until cross friction massage. completely gone for over a year now

[@1462ff]

yes indeed, i find it very effective

[@Nubako463]

@@1462ffsame

[@craigdaly5111]

That massage technique definitely helped my pain. The injury is still there but massage does help.

[@619to253]

This is just what I needed. Thank you gentlemen! Rachelle in Seattle

[@ccb66]

Thank you so much for the info Bob and Brad! I was diagnosed with Achilles , first they said it was plantas fascitis, but now my chiro said its Achille. I have a bone spur and my symptoms are all that you described. They gave my exercises the other day, and will do them. My problem is I work for an airline at the airport, walk, stand for 9 hrs. I now bought new shoes not too high with a wedge. I cannot wear what I want need to respect the uniform. I cannot quit my job, what do I do? Would like to add i only have 1 out of four parathyroid glands so I take calcium pills, have 5 herniated discs on upper back and lots of pain on writs, shoulders and neck ....i hope i will not be forced to quit my job because of this. Love you both so funny too. From Canada bye for now.

[@Ireneathanasiou]

Hello Brad and Bob! :) Is it a good idea to ice the tendon at the onset of swelling??

[@alvinchan2742]

Thanks Bob and Brad. Can you talk about insertional achilles tendonitis? as it is believed to be treated completely different. Thank you!

[@annaraesound]

Came for the recovery advice, stayed and replayed (numerous times) for the jingle. My god, that's funny. Thank you for the extremely useable tips and the laughs!

[@tobydaly5016]

Thanks!

[@BobandBrad]

Thank you. stay well!

[@denisepink8794]

I'm going on 6 months of this problem, I keep stretching it everyday, will try to massage it, thank you

[@savethisforlater]

And eccentric (starting with the leg raised and lowering)

[@BobandBrad]

Hopefully it’ll work for you

[@bearsandberries4631]

did the cross fiber massages ever help you? would love to know :)

[@denisepink8794]

@bearsandberries4631 No it did nothing, orthotics helped alot!

[@bearsandberries4631]

@@denisepink8794 ok thanks good to know!

[@nancyhoward7005]

You 2 guys are very very smart. Thank you so much for your advice

[@michaelmccrary5037]

Eccentric stretching really helped my Achilles tendon. It took several months of daily stretching, but the tendon finally released and the pain went away.

[@BobandBrad]

Thanks for sharing !

[@Sarahthompson2237]

Oh no- months!? I can’t hobble for months 😢

[@Matt-cp9wh]

@@Sarahthompson2237 You should get relief within a week of doing it when it comes to walking. But it will generally take weeks for the cells inside the tendon to change back to healthy tendon, if they are damaged enough, so you have to be careful with how much you do. but the pain will go down if you strengthen, thats the only way.

[@mariak4540]

Thank you so much for your info. It’s invaluable!! God bless!

[@BobandBrad]

Thank you so much for watching!

[@veragiraud1908]

Thank you for this video. There are many valid opinions - albeit different or opposite - and I believe best is to use common sense: gently try one technique and feel whether it alleviates or increases pain. Our own sensations are the best gauge.

[@xbadandy182x]

Is there a reason why discussion of insertional tendonitis is always skipped over? If i got on that step and dropped my heel right now id be hosed for 2 weeks recovering. 4 months in to rehabbing insertional tendonitis at this point. It blows. Going to see a specialist at the U of M Thursday here in MN.

[@lydiawilliams471]

Thank you so much for this very helpful video! I have a question as I have been barely able to walk due to dancing with my shoes off a week ago. If I understand you correctly, I should wait to do the strengthening exercises until after I can walk fairly well by doing the rubbing and massaging therapy first. I don't want to stretch if it is premature and possibly do more damage. Thank you for your help!

[@ZachAscot]

Love that you guys keep up to date with all the changes, that's why you're the best. Any different advice for insertional Achilles tendonitis?

[@BobandBrad]

We will add this to our to do list

[@YTZack408]

⁠@@BobandBradplease do a video on insertional!

[@tcry12]

If you have calf tightness or a strain, I highly recommend FLOSS BANDS. I put it in annoying capital letters because it’s that beneficial. I was rolling and massaging my calf for weeks and it wasn’t until I used a floss band that i cured it literally overnight.

[@janetszaradowski7179]

I have chronic achiles tendinopathy in right ankle. It first started in April 2020 when i saw orthopaedic-foot doctor at northwestwrn. I had physical therapy that summer. Last year saw a different orthopaedic-foot doctor with Weil foot and ankle. September 2021 had a tennex procedure done on ankle and did physical therapy after. Now since april achilles tendon is flared up again. Walking or standing long periods of time with or without shoes it is very painful. Everyday am using your tall cam walking boot for my ankle, which helps very little but better than shoes. Am in physical therapy again for achilles tendinopathy. Maybe need an updated x-ray or mri.

[@devcore1]

Summary massage using a pinch grip on the Achilles tendon use a massage on your calf. Use a massage roller on your calf once you’ve healed a bit start strengthening by walking, not running and doing calf phrases on the staircase.

[@windfishletusdream]

I needed this! Thank you for the great video as always

[@BobandBrad]

Happy to help 😊

[@elad_sefarad]

I was suffering from Achilles pain caused by running for the past two weeks, I did that tendon massage you suggested for two days and the pain is all gone! I can't thank you enough 🥲. You got yourself a new subscriber 🙏.

[@kristinelson1807]

THANKS for the massage technique! Should you wait until the tendonitis pain goes away before walking/running/exercising again?

[@Pansey123]

Hi Bob and Brad. I don’t have any injury to my Achilles tendon. When I flex my foot the tendon goes in. Can this get fixed by an exercise? Thank you 😊

[@hk78901]

What about insertional tendonitis? This advice seems to be mostly focus on midsection achilles tendonitis

[@KC-xp9of]

Do you have any suggestions for Insertional Achilles Tendonitis? I have it in both my heels I can't wear shoes with any back on it. And I have to walk with short strides. And the heels of my feet can't touch anything, like when sleeping. I wake up in extreme pain if the heels of my feet are on the bed. And no, I have no lumps, bulges, or swelling of the tendon. So with weeks of dealing with this pain, I now have a burning sensation is going on. I REALLY NEED YOUR WONDERDUL ADVICE PLEASE.

[@johnwright2205]

You don't see near as much information on treatment out there on this. I keep battling this. I'm like you wake up to a throbbing in my heel if i'm sleeping on my back, i sleep with a brace on trying to help. BOB AND BRAD SOME GUIDANCE WOULD BE SO HELPFUL, living this way is SO FRUSTRATING.

[@mkmstillstackin]

Thank you so much! This was a great review, guys and really helpful for me personally. I've had this in my right ankle for about 6 mos., contracted it while training for a marathon last year (2021) in Oct. Since then, its healed back to about 92%. So, I'm not quite back to running as much but I am back to running with just fewer miles. Per a physical therapist I had for about a month last year, I've been doing both the concentric and eccentric calf exercises, on stairs, every day since December, and that really helped a lot with the calf strength. However, there's still some mild stiffness in the ankle, in the morning, as you've described, when I wake up, but it usually goes away right after walking a few minutes. Also, at this point, I no longer have any more visible swelling. Perhaps next I'll try the EM19 gun you mentioned, some of the cross fiber massaging, and your advanced ankle strengthening video. Thanks again.

[@BobandBrad]

Great to hear you are getting better! Keep up the great work 😊

[@mkmstillstackin]

@@BobandBrad Thank You!

[@jyotideshpande3593]

Hii..I have had TA lengthening surgery on 03 Oct 22..which exercise should I follow..?I have had ankle fracture along_with talus..now everything is healed..

[@npxmnpxm]

Best wishes to Bob, always.

[@jpabourne]

Is using a theragun on the area along the side of the tendon a bad idea? also would continuing to train on it (deadlits/squats/lunges) be a bad idea?

[@hootinouts]

I appreciate you guys so much. Thank you.

[@Linnie217]

My dr said I have a heel spur that’s irritating my Achilles tendon. Will these exercises work and what happens to the spur? Does it eventually go away? Thank you

[@winestine]

Hi can you share any links for the advanced expertises for high intensity? I play soccer and it’s been frustrating to feel better then get out to the pitch and hurt it just kicking a ball. Also, do you have a recommended time how long to stay off high intensity activities to heal up? I’ve been dealing with this for 8 months or so

[@kenstroer567]

Can you use the massage gun for the cross fiber massage like you mentioned in previous video or is that recommendation been removed?

[@1967stp]

The Movie: Brad played by William Shatner/ Bob played by Leonard Nimoy....hands down they are the best "Don't cha' know", thats why they are the most popular on the internet; in my opinion!

[@RicardoDiLago]

Question: can i start strengthening while i still have abit pain? or do have to let it fully recover first?

[@Matt-cp9wh]

Quality video, intro to fixing achilles, good tips here

[@BobandBrad]

Thanks 👍

[@trailguy]

My pain is lower, on the back of the bony part of my heel. My tendon and calves seem perfectly ok. I wondered if I wave planter fasciitis but the bottoms of my feet don’t hurt either, it’s as though my problem is in between. I suspected these two problems because I’m sapna avid walker and after 18 months of five Miles a day I bought running shoes and went for a very, very short run. The next day I was was in pain.

[@krugmeister7301]

Neat Episode Guys...Good Information..🤗🤗

[@Deanriley]

Had third day of golf today and thought I was getting a blister at the base of my heel, but no blister and the pain started moving up the back the heel. Hurts like the dickens. Needed this advice.

[@mairahills7152]

My Achilles has caused swelling on the top of my heal down the back making hard to wear shoes.what do I do about the swelling .I have use ice but swelling doesnt go down much

[@theguywiththexname]

I have an Achilles that started hurting after my bunion got bigger. I’m almost at three years of Achilles pain when ever I have a fought day at work or if I walk up a lot of stair. Any recommendations?

[@colleenmoore978]

I have been wearing Xero drop shoes for 4 months and have developed the Achilles’ tendon pain. I chose Xero drop shoes to regain natural posture so it’s important to me to be able to wear this type of shoe. If I can release the tension and strengthen my calf muscle, will I be able to wear the Xero drop shoes without pain?

[@xbenxwilsonxhighlights7879]

Pushing a light sled daily or a wheelbarrow is great for this. Start light and build up.

[@Krokador]

No mention to start with isometrics if eccentrics flare up the tendon, and to avoid going into extension if it's insertional tendinopathy? 😮

[@liveformusic730]

yur progm very good plz i have heel pain send soltion excersce

[@Jatindersingh-my8tj]

🌹🌹 Greetings 🌹 🌹 Mr Bob and Brad 🙏 and Thanks again for helping this world 🌍 🌎 🌏 ⚘️

[@Snoops510]

As I stated in the original massage video...After two separate PTs and painful therapy, B&B's massage was the one, only, quick and lasting therapy that cured my Achilles Tendonitis. And it did it very quickly. Six years later, still no pain. 👍👍🦶

[@sonicsega1699]

my problem doing stuff like this, my pain actually is the opposite, the top of my foot. if i use the muscle it burns and cramps at the joint, swells and does not just go away, it's always a full blown attack, that lasts for days

[@cbmitchell]

Just getting over 3 1/2 weeks on Achilles pain.

[@catali33]

It feel good to roll the top of my calves. But sometimes rolling the back of my calves almost causes a cramp in my leg. Should I stick with it or ask the doctor?

[@BobandBrad]

You should consult your doctor just to make sure

[@traylmixxed2290]

Can you get lumps along your Achilles if you don't completely tear it? Like scar tissue? How do you reduce that?

[@Maestro-K1121]

I was diagnosed with posterior tibial tendonitis, but the pain is at the base of my Achilles where the tendon attaches. I need to find something to help with the pain and stiffness.

[@borisstoilov4003]

We think the methodology they show is a bit wrong. 1.The gentle massage should be at the calf muscle, not the tendon itself. 2.If they feel ready for a calf raises rehab workout, they shouldn't fall into hyperextension. The heels should stay above the stair level then both feet push up. 3.Careful heating procedures + taping are fine too. 4.Leg press calf raises are pretty good too. Best Regards & Stay Safe !

[@yuvankarthiii4819]

Hi Bob and Brad... I recently had a cut in my Achilles tendon and got it stitched by surgery. However it's been more than 1 year im still feeling the pain and i can't be the same normal as i was before...i tried your exercise but still i have swelling in the side of my foot and i have difficulty in walking and i couldn't know whether i can run..pls guide me or share your thoughts abt this... if this is okay i can mail you my medical report if you both are ok

[@nguyenagain7897]

I had a similar injury. Your pain is probably, like mine, from extensive scar tissue.

[@JIMWESTDG]

I still cannot figure out what is wrong with my feet. About a year or so ago, i was mowing the yard and as i was pulling the mower up a slope and all of a sudden i heard and felt a loud pop in the middle of my heel but on the back and not the bottom. It is just under my achilles tendon, around where you feel the bone just after the tendon. Right after i felt it, i immediately had excruciating pain and could not put ANY weight on it for several hours. Afterwards, i can no longer run or put too much pressure on my toes or the ball of my foot without it feeling like it did on day one. Even if i accidentally step just right, the pain comes back really bad and I am unable to walk normally again for several hours. I've watched so many of yall's videos and they have helped with other things, but i have not found one that describes what happened with me and how i might be able to rehab it. Not even close. I have literally been turned away at hospitals because i don't have insurance unfortunately and all they HAVE done when i actually get to see someone is just give me pain meds and send me out the door without figuring something out still. Any help is greatly appreciated Bob and Brad 😊. Keep up the great videos 😁

[@Lodoz]

I'm a mail carrier, walking about 15 miles a day with a lot of stairs. I have tendonitis in my Achilles heel. I don't have the luxury of rest. What do you recommend?

[@juanitafox9906]

HAD MY FEET X RAYED AND WAS TOLD I HAD JUST A TAD OF ATHRITIS NEXT TO MY TENDON. THIS PAIN HAS GONE ON FOR AT LEAST 5 TO 6 MOS. I HAVE THE INSERTS, I ICE WHEN IM NOT AT WORK BUT PAIN IS STILL HANGING ON.

[@juanitafox9906]

DR.(S) I NOTICE THAT MOST VIDS ALWAYS SEEM TO COMPARE OR MENTION THAT EACH OF US ARE EITHER RUNNING, RACING ETC. WHAT ABT WHEN THIS JUST POPPED UP ONE DAY WITH EVERYDAY GOING TO WORK? NO OUTSIDE WALKING, EXERCISE CLASSES OR NOTHING.

[@joyramospacilan900]

It is Soooooo painful when you get out of bed, the foot is almost unuseable😢

[@jeffreybonner6895]

This worked great for me

[@Dougy246]

I know its not calf related but I did have a question I play volleyball and I have developed a bit of keen pain right on the bottom of my knee cap in the tendon. I was wondering is it ok to massage and stretch or should I be just icing and wait for it to be pain free to try anything like that? I have been stretching trying exercises and massaging the area but jumping definitely aggravates the issue but I want to manage it and hopefully keep playing.

[@Pathologyformedicalstudents]

It could be patellar tendonitis Rest your knee and ice the area elevate your leg if there is swelling at the area Take anti inflammatory drugs Stretching and strengthning for quadriceps

[@mathews0618]

Yes, this is potentially damaging advice. Insertional achilles tendinopathy should never be stretched or massaged. You shouldnt do calf raises over a step. You shouldnt do anything with it until it calms down

[@YTZack408]

Can you please address intentional Achilles tendinitis which seems to require different exercises?

[@makkoy666]

HI BOB AND BRAD!!!!

[@nicigiusto6124]

I’m trying to figure out what is causing me pain near the back of my heel. There is a small bump NEXT to my Achilles’ tendon, definitely not on it, but just to the left of it. It’s semi hard, but had a little give if I push on it (which then causes an achey pain). I’m probably going to have to see a foot doctor because the stretches my doctor gave me haven’t helped. I’m wondering if it could be a heel spur, but all the info I find on heel spurs are about them on the top of bottom of the feet, not on the back of the heel… any advice or thoughts on what it might be/what I should try?

[@ReconSmurfling]

Did the foot doctor help?

[@elmotron]

Ruptured my archilies 3 weeks ago ... Looking for a miracle to get me back to Brazilian jiu jitsu ASAP 🙏

[@jakubkrivanek3112]

Ok, now what should I do when there is a lump on my achiles and it is becoming stiff and painful in the course of minutes, but softens when walking or careful stretch?

[@eliteartisan6733]

Please HELP me doctors. I live in China and the doctor has just told me I need mini surgery to fix slipped disk. I’m unsure if I really need this. Could I send my MR scan to you for you to take a look? You could make a video out of it if you want. I just need a non Chinese diagnosis

[@FUG_woekyn]

this has helped me

[@BobandBrad]

Great to hear it!

[@eduardoramirez4768]

How do i do eccentric heel drops if both my achilles are injured?

[@leonardallen7380]

The Achilles tendon thanks that helps, can I use ice in a water bottle to roll on the Achilles tendon ? Ice seems to help .

[@Pathologyformedicalstudents]

Ice the area for 20 minutes every 2 to 3 hours

[@ignaciomedina7941]

The most evidence based conservative treatment today is eccentric training (most popular alfredson protocol) and Shock wave therapy and also “progressive loading”. That last term is quite confusing, how would you “progressively load” the achilles tendon?! Thanks

[@zebulunfitness]

I just started training for a 5k and noticed my ankle/Achilles is killing me in the morning or after a long day on my feet. I’ll definitely be incorporating this into my training and recovery as my race comes up! Thank you!

[@BobandBrad]

Happy to help 😊

[@josemelendez2693]

This is great!

[@chris222233]

I get that because I have a sit down job. I sit 36 hours every weekend for my job. I try to stretch a lot. When I have enough saved I’ll try to get your massager!

[@christophercolbow5335]

My pain is in the bony part of the heel. Not a bone spur… X-ray shows, but it’s the muscle on the bony part.

[@dramadonna]

I have in both ankles/tendons😢 Help!

[@MommeeMadre1]

Can you use the massage gun on your Achilles tendon? If o use the massage technique with my hands I'll end up word trigger thumb again :-(

[@kylepaulmcfly]

I don't understand why almost all videos about tendonitis siggest exercise? I feel like I have injured my tendon or nerve or muscle because of a lot of walking, and it's very painful to stand. Maybe the doctor misdiagnosed my case? Because why would I do exercise if I can barely stand at all

[@suncrestt4839]

Strengthening the tendon through exercise and movement is the only way to heal it. However if you’re still in the early stages of inflammation and excess pain, daily rest, icing, and gentle massaging/stretching is the way to go. I recommend investing in resistance bands if you can. Pain is your body telling you it’s too early to do a certain movement. Since tendons are smaller and weaker than our regular muscles, they take considerably longer to heal. It’s annoying but patience is necessary. It will most likely take several weeks to months even for your achilles tendon to fully heal. Eating a high protein diet and getting 7-8 hours of sleep daily will help the healing process as well. Good luck and I hope your ankle heals soon!

[@lgarvey2001]

I need something to help the knot in the back of both tendons. They hurt so bad i shuffle along when walking.

[@pinkelefant4ever]

Are you familiar with surgery to lengthen the Achilles's tendon? My scars hurt for years they still are too short

[@pinkelefant4ever]

The concentric exercises felt good. I've lost some flexibility but it atill feels good

[@Tracey..H]

You guys are wonderful because you answer us too. My pain management team 😂

[@asueft]

I want plans for those steps, and a quick tutorial on how it was put together THANKS🖕

[@NaturaBreeze]

Massage the OPPOSITE tendon to the one that's hurting...it works, cheers 🙂

[@BobandBrad]

Thanks !

[@Tracey..H]

Ty for your help! Guys I’m overweight w flat feet. My medicine keeps weight on me. My question: do flat feet create this?