How to Avoid Recurring Achilles Tendinopathy or Tendonitis in Runners

[@TreatMyAchilles]

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[@DopeBenedict201]

This is fantastic advice. Glad it leans on safety whilst giving permission to train responsibly. So underrated a video

[@TreatMyAchilles]

Glad it was helpful!

[@emanuelelombardo5163]

Hei @Maryke Low and thank you for the high quality (and highly specific) content you all provide for free on the internet! Highly appreciated! I started to recommend your channel to friends and colleagues (especially those of my age… 50+ that are at higher risk to develop Achilles tendinitis 😊. I have heard meny experts saying that heavy isometrics are the way to improve tendons structure once it’s been injured. How does isotonic exercises combine with isometric ones to produce the best results? Could you expand on this topic? Could this be the topic of a future video? I would really appreciate to learn more about this subject. Thank you again for your precious contribution to our knowledge in this field 😊

[@TreatMyAchilles]

Hi @emanuelelombardo5163 I'm glad you're finding the content useful! In truth, there is no such thing as a "best" exercise for Achilles strength and it really all depends on what you are training it for. If you are looking to train it to be strong for activities that involve movement (walking, running jumping) it really doesn't make sense to only use isometrics because isometrics will only optimize the strength in the range you train it in. It is better to use isotonics that strength both the concentric and eccentric movement. Isometrics are sometimes useful to help reduce pain or when a patient is not able to perform movements properly yet, but after that we move it to more functional moves as soon as possible. We have previously discussed each type of exercise and the research hasn't really changed since then - easiest to find them is on the website: www.treatmyachilles.com/blog/tags/achilles-tendonitis-exercises

[@steevoridgeline]

that was great some of informations ! thanks.

[@TreatMyAchilles]

Glad it was helpful!

[@ulkuyuksel5563]

Thanks Maryke

[@alannarowntree7175]

I really appreciate your videos. I have been struggling with achilles tendinopathy since December. Still not feeling I can get back to running. Have had a session with one of the physios at treat my achilles. What I can't manage is getting the strength training right to get me back to running. Also very interested to know what your opinion is of the compression boots for achilles recovery? Thanks

[@TreatMyAchilles]

Glad you're finding the videos useful! I'm not sure what you mean with compression boots.

[@mdishwamdishwa5988]

Hi the information I hear from you is interesting because hear in South Africa G. Ps load me with brufens,stilpanes,hardly refer or do the necessary tests in the process prolonging the healing process, that's the challenge I'm facing, pain is getting worse

[@ulkuyuksel5563]

Thanks for the excellent info. I developed AT for more than 2 months now. There is a very hard lump that gets bigger and smaller, so you can see the llump without touching, I cannot walk long distances for more than 30 minutes and even this with pain and limping. It is up the hill just at the level of my ankel at the back; not low not higher. Is this the low AT or the med level one as you say exercises for those differ?

[@sharonkhor7433]

I have been having the Achilles pain for 3 months now, the recovery progress is very slow, I tend to over used in my daily activities. It’s very tricky know or measure how much is enough or over, especially working on the household.

[@FleetwoodCat1]

Can you have insertional tendonopathy and plantar fasciitis at the same time

[@TreatMyAchilles]

Yes, you can.

[@FleetwoodCat1]

@@TreatMyAchilles my NHS physio has given me some exercises with heel drops and calf stretches, would you recommend I avoid these if I’ve got insertional tendonopath with plantar fasciitis

[@diamonddog2817]

@treatmyachillies what about crepitis in the sheith around it?

[@diamonddog2817]

@TreatMyAchillies

[@TreatMyAchilles]

Alison has made a video about that kzbin.info/www/bejne/pH7KXod6d7yjmcU

[@freddieso6573]

@treatmyachilles If still in rehab stage, do you recommend doing the achilles strength exercises on a different day than light jog/run sessions 15-30 mins of 1 min jog /15 second walk breaks. Also doing weekly 3-4x of hard bike sessions + 3x swimming and don't feel the stress on achilles while biking/swimming.

[@TreatMyAchilles]

Hi Freddie, you need to ask the physio who is in charge of your rehab these questions because it depends on several factors. But usually it is best to not jog on the same days you do strength training as both load the Achilles and it may be too much at this stage.

[@richardhookway]

Hi, If I progressively overload by 10% per week in cycling, would you reduce the time/distance by approximately 10% for each week that I don’t train, or is the rate of decline slower? Thanks

[@TreatMyAchilles]

Interesting question. I have never thought of it in that way and have no idea if that applies! My gut feeling is that it may really depend on what you are doing in rehab etc. and not be that straight forward e.g. you may lose fitness slower or faster depending on genetics or what you do in rehab.

[@DouglasOsto]

Do you have advice for ciprofloxacin induced tendinopathy? I took antibiotics for 2 days, and then returned to my short running routine of 4K/day. By the third day by achilles were very sore. I rested them from running for 10 days and tried a short run. still sore. It has been 5 weeks now with no improvement.

[@TreatMyAchilles]

Yes, you will first have to rebuild the strength in the tendon before you can start running. Unfortunately, cipro causes the tendon to lose some of its strength, and by the sounds of it it is now not strong enough to cope with running. Rest helps to calm the pain down, but in order to get the strength back you have to follow a structured rehab programme that starts with low load exercises and slowly progresses to high loads that resemble the forces of running. In your case, this progress will have to be very slow as the effect of the antibiotics lasts for several months and it will flare up if you try and push the intensity with the strength training too quickly. This is also 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/

[@vaughancapstick9961]

Hi. Just had a first session of shock wave. Where do I begin regarding rehab exercises? Still got the hot needles sticking in my achilles. 🙏

[@TreatMyAchilles]

Hi Vaughan, your physio should be guiding you on this because it will depend on your specific case - how strong your Achilles currently is, it's tolerance to load etc. and this can only be established through doing a thorough interview and some strength tests. 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/

[@vaughancapstick9961]

@@TreatMyAchilles thank you for taking the time to reply. I've taken a look at the link which is very helpgul and will be in touch depending on how my follow up visit with the physio goes. Thanks again for your advice. You're doing a great job! 😊

[@fjanjuah]

Inspiring knowledgeable video many thanks for guiding us

[@abualzuaree]

I'm 4 months into this insertional Achilles tendinitis issue and it's like a roller coaster the last month. One week I feel great and the next week it hurts to stand or walk. I'm still doing physical therapy but it isn't helping like it did before and idk what to do moving forward. Im doing therapy 4 times a week and resting 3 days with just minimal walking or errand runs. Any advice?

[@TreatMyAchilles]

It’s really not possible to provide sensible advice without knowing all the details of your case. If by therapy x 4 a week, you mean exercises, then it may be a simple case of overdoing things. Your therapist should adapt your program if you’re not making progress e.g. change the way you’re doing the exercises or how much weight you’re using or how often you do them etc. This is also 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/

[@abualzuaree]

@@TreatMyAchilles thank you 🙏