NEVER Stretch This Heel Pain. Do This Instead

Bob and Brad demonstrate heel stretches you should and shouldn't do.
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~~~~ Video Chapters ~~~~
0:00 intro
0:15 why stretching an injured achillies tendon is harmful
1:02 further reading for you
1:17 adding heel lifts to your shoes
2:10 massaging calf muscles with foam roller
2:35 using a massage gun
3:00 cross fiber massage for tendon pain
4:24 isometric strengthening for tendon pain
4:51 outro
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[@BobandBrad]

For more into the book "Treating Your Own Achilles Tendon" by Paula Clayton visit www.bookdepository.com/How-Treat-Your-Own-Achilles-Tendon-Paula-Clayton/9781905367979

[@tca666]

Somehow this is related but how do i deal with a deflated calf muscles after taking a long rest?

[@ljwhitmire200]

I had pretty severe achilles tendon pain in both feet my entire life. Every doctor told me it was bad, would only get worse, and I had no hope. By pure luck I went to a massage therapist for a calf muscle problem. She ended up working on my over-developed (through no effort of my own) calf muscles AND my very stiff arches. Twice a week for seven months and the pain has been gone for 10 years now.

[@zzdlover2005zz]

Thank you so much. These methods help reduced the pain.

[@krugmeister7301]

Thank YOU Brad for this Episode!!...I'll look into it...👏🏻👏🏻👏🏻🙏🏻🤗

[@TheeGoldenGoddess1]

You guys rock & are right on time! The achilles pinch method just gave me instant relief on my injured foot after a few hours of walking in hard surfaces & concrete today. Thank you so much! 😀🙌🏽🌹

[@BobandBrad]

Thanks for watching, take care!

[@photobob3]

Love to Bob. I hope you're doing well.

[@gloriayoga]

I've been having that exact pain the last few weeks! Thanks guys.

[@jemuelgallego7794]

Thanks a lot for this, gentlemen. Been watching your videos for years now and it's helped me stay a little bit healthier. Hope Bob is doing fine and is on the way to a speedy recovery. We miss you, Bob! Can't wait til you get back onscreen.

[@franciscoaguirre96]

this makes me sad.

[@BobandBrad]

Thanks for watching!

[@colorcascade5767]

Thank you for the tips. I've been dealing with this pain for months.

[@soclose2her]

This video is right on time, I just finished moving myself out of a 2nd floor apartment and my heel has been hurting every day

[@MIKEY_585]

I have Achilles tendon pain in both legs and I stretch my calves everyday wondering why it doesn’t get better. Thank you guys

[@BobandBrad]

Glad we could help!

[@carverJ3256]

Hi, we are giving away free red light therapy device for trial on AMZ US, please contact us if you are interested.

[@davidcrawford6505]

​​@@BobandBrad I would not recommend surgery to shave off the spurs that you likely have at the achilles attachment. Had mine removed and returned several years later. Too much scar tissue to do any further surgery. I was told mine formed due to military service. Many road marches and running long distances over 21 yrs.

[@patriciaamend3219]

You guys are the best! What stretches to do if you have both plantar F and heel tendonitis.

[@b.k.kuesh6915]

I had ankle surgery 7 months ago and ended up with a complication- equinus. I wasn’t recovering well. My ankle has felt so much better after doing these exercises the last few days. Thank you.

[@aragon3033]

Thank you guys, your videos have helped me so much, I broke my back about four years ago and dealing with so much pain.

[@BobandBrad]

Glad you enjoyed!

[@elise_fastcar]

Informative and easy to understand as always boys! Brad, would love to see a video on releasing the tightness/pain further up the calf like you mentioned at 0:52, because that is definitely my problem more than the heel.

[@BobandBrad]

Here is a video on calf tightness you may be interested in kzbin.info/www/bejne/eX-qmYmGrNqpi6M

[@JesusIsLord-4ever]

I have been going to therapy for the past month for Achilles tendonitis and planter fasciitis. They have had me doing what you said not to do. 🤦‍♀️

[@BobandBrad]

We're sorry to hear that!

[@sunflower6153]

Mike did a great job explaining these. He always does in his shorts videos as well. 👍😊 I hope Bob is okay. I missed seeing him today. ❤️ Brad, as always, love your demeanor and sense of humor. 😊❤️ Bye Mike 👋 🤣🤣

[@BobandBrad]

Thanks, Bob has been promoted to director so he is there behind the scenes keeping everyone in line 😊

[@typhonman]

@@BobandBrad Glad to hear he's ok! Wonderful Guys! Greetings from the UK! :)

[@depekthegreat359]

Recently,I have pain with my heels due to the shoes which I would wear for my work but luckily,both of you have given the tips to heal that,to the legends!!!Thanks for your tips and long lives to both of you respectively in this world and other planets,to the legends!!!🏋‍♂️🏋

[@BobandBrad]

We're happy to help!

[@jennygonzalez3246]

I inserted felt under each insole of my running shoes and it relieved the pressure so much! You are right to not stretch that way since it seemed to renew the injured heel.

[@Adrianruper]

You guys are literally the best, I was shoveling snow today (I have a pretty long drive way down hill too) this video really helped! I was about to stretch it JUST LIKE YOU SAID NOT TOO 😂 BOY IM GLAD I watched this

[@BobandBrad]

Glad we could share!

[@tmachado75]

This is great help. Thank you so much for this video. One question though... how soon after being diagnosed with this condition should you start the exercises you have demonstrated?

[@RelivitMedia]

Thank you for your great videos. With this exact condition, would you recommend wearing some type of brace on your foot at night while sleeping?

[@porchsitandknit8532]

Is the treatment different if you have a painful lump at the tendon insertion point?

[@christineh4782]

This is exactly what physical therapists have me do because my ankle is broken. Part of the broken bone is pushing into the heal part you pointed to. My Achilles is very swollen. What can I do?

[@boywaja]

crazy this new vid showed up today. yesteray after walking on the treadmill i had some heel pain, and was intending to search the channel for help. applying my massage gun, if i stray lower to the heel itself, thats where my pain is. which makes me wonder if this treatment is on the right track for me.

[@billbauer9795]

Looks like this is the first video with Mike. Too bad he has never been properly introduced to us. Is he Bob's or Brad's relative? Is he as qualified as Bob and Brad?

[@davidcrawford6505]

I have haglunds deformity on both of my feet. Ttwo surgeries on the right foot, once on the left. Doctors detached my achilles on the feet each time. Was a painful recovery each time. The VA physical therapists gave me night splints to stretch the tendons. Its been 16 yrs since my last surgery and the spurs have reformed on both feet. Stretching when I get out of bed helps with that first few steps in the morning. The VA gave me no disability rating for my spurs on my feet. They did however give me 10% for 3 non operative spurs on my spine.

[@youtoo2182]

Hi, please do exercises/stretches for haglund’s deformity, thank you

[@Do-U-Know-me00]

❓❓ What about heel pain that is on the bottom of the heel toward the arch of the foot ?

[@johnwilliamson9453]

What would be different for achilles bursitis?

[@horyshet5810]

Can i do the massages and isometric strengthening everyday?

[@mule-ou5ii]

Any advice for bursa subachillea and präachillea problems? Thickened bursa for a year, punctured several times and autologous blood therapy. 😢

[@Allyplectura]

I didnt realize that the first stretch was doing more harm to my Achilles! It feels good in my quads and hips...can i still do it if im gentle and add the other stretches that target the Achilles in the correct manner?

[@jamesdspaderf2883]

The Achilles stretch has been the mainstay for treatment of insertional achilles tendonitis since ... forever. Is there new science and research to back up the move away from stretches? How would you compare the efficacy of isometric strengthening to the eccentric stretching?

[@kennethhumphrey952]

What do you do if you have Achilles tendonitis and planter fasciitis. It seems when one is better something else flares up.

[@griopfrew3260]

Always ☺️😊 best

[@bluebluesky3170]

Can you cover ankle bursitis please? I'm in awful pain with that, plantar fascitis, and osteoarthritis in both feet.

[@MuditVerma]

Could this condition be so debilitating that a patient can’t bear wait for sometime? Or would this severity probably indicate a different condition or something more severe?

[@DWMtukwila]

I am wondering what to do to keep the ankle motion that I have left as I had a motorcycle accident as a young teen. It is not Achilles tendon

[@mrmoney6767]

I sprained my ankle the swelling went down a lot and the ankle itself doesn’t hurt and I can walk on it with no pain my only problem now is my calf is hurting and some muscle spasms idk if this is normal or not

[@555Manda]

Do you have advice if you have trouble with retrocalcanel bursitis and plantar fasciitis on the same foot? Beacsue I get the advice to stretch the foot and calf a lot for the plantar fasciitis but that really aggrivates the area where the achilles attaches on the outer side of my upper heel. It really feels like I can't treat either efficiently - any tips?

[@trebmaster]

Mike is so excited to end the video!

[@sallypeas]

How about pain on the part of your heel that contacts the floor? I began experiencing them after packing too long when I was moving house last week 😢

[@JIMWESTDG]

I don't know exactly what my pain is from. It is located at the center of the back of my right heel. It started a couple of years ago when I heard and felt a "pop" in the back of my heel when I put a lot of pressure on the ball of my foot on a hill one day. Ever since then, I cannot run or jump too hard where the ball of my foot is exerting a lot of force, or when I step just right and it gets agitated again. I don't feel any pain in my achilles specifically, just the back of my heel. When it gets agitated, it is very hard to walk for a long time. Is this bursitis? Or is it actually related to my achilles? Thanks 😊

[@weeyin64]

Does this work for tears in the achillies

[@danettegrant6844]

What brand of shoes does Mike have on? Thanks for this video!

[@BobandBrad]

Whitin shoes, you can find them on Amazon

[@PricelessJesus]

HELP ME 😢😢 FOR 1 Yr iv not been able to go on tiptoe at all on my right foot. Includes swollen achilles tendon 😢. A Yr ago while dancing at a gig I felt like a massive kick from behind?? Does this mean it's totally snapped or partially torn please? When I walk its painful.

[@chuckkolb1270]

update on Bob - Mike replacement/addition?

[@ntvtexan5015]

Damn, soooo close. My pain is the BOTTOM of the heel. I guess PLANTAR FASCIITIS. I need a good way to clear that one up. I found a Great Avia shoe, stock mfg, that stops it dead in seconds, but I went a month this time before getting a new pair. It still hurts like hell, unless I tightly curl my toes, then I can take a normal step. A video on that would be great. Thanks guys !!!

[@TheCubanchica250]

My pain is on the actual heel on the back and the sides. I don't know what to do for that.

[@yasminjhaveri9552]

Pls can u give any exercise to relieve pain from a haglain deformity

[@BobandBrad]

I'm sorry, we don't have a video on that yet, however I have added it to our to do list and hopefully we can get a video uploaded to KZbin in the near future.

[@7andearth76]

Did you guys introduce Mike and I missed it? Is he permanent? How is Bob?

[@BobandBrad]

Mike has been around for years on and off camera, primarily on the Bob and Brad Crew Channel. He is a PTA. Bob has been promoted to director and is hard at work behind the scenes!

[@MistyMcNally]

I got pain after running--not during--up higher, behind my ankle and kind of in front of the achilles tendon but also in it. I notice irritated, swelling horizontal "bands" along the same place on the medial side. Jumping hurts. Is this the same thing? It gets all better, then worse, then...total roller coaster! Ideas?

[@BobandBrad]

We cannot answer individual medical questions online unfortunately, but we would suggest you see your doctor for a diagnosis before trying to do different exercises to cure it, as doing the wrong exercises can cause even more damage. Best of luck!

[@judithshelton5655]

My pain is below the tendon wrapping around the back of my heel. What is that?

[@BobandBrad]

Possibly Achilles tendonitis. Here are some videos you can try: www.youtube.com/@BobandBrad/search?query=achilles%20tendonitis

[@LoveandSoulmatequotes]

I'm not sure if mine is caused by a heel spur or the many accidents I've done on my Achilles tendon. I had a dog gate fall on it once. Honestly, I think that was the worst pain I've ever had, but I've also stepped off the wrong step, gained a little weight, tripped many times, etc. I'm surprised I can walk at all! All of my joints take a major beating. My doctor just snorts a happy snort and says "let's buy you a leg brace" because she likes that insurance money. So I'm hoping these work well for me. Thanks for the ideas.

[@ckalnicki]

Where is Bob?

[@yasminjhaveri9552]

Where can I buy a heel lift . I live in south Africa

[@BobandBrad]

Brad made the heel lift, have you seen the video where he shows you how?

[@minda963]

Ok wait......my heel pain stems from my calves? My left heel has been hurting for months. I've been buying new shoes, new inserts because I thought I injured the back of my heel some how. New inserts helped a lot but the pain came back, I walk a lot at work, 10 hour shifts and my feet are fine until hour 8...,then the heel acts up. Very tender to the point I start limping, especially when I get up from sitting for a 10 minute break. I feel no pain in my calves though. I'm kind of confused but willing to try anything within reason.

[@goodtimekillers3262]

What is your opinion on zero drop shoes?

[@RadiantHealthForAll]

I'd like to know as well but from my experience having switched to them several years ago...I can't go back. Walking in shoes with elevated hills feels freaky. I can feel it wreaking havoc on my gait

[@Tribuneoftheplebs]

That young guy is wearing vivobearfoot shoes so I think hes a fan!

[@Tribuneoftheplebs]

I am slowly transitioning to barefoot this month. Started with just walking for first 3 weeks but now im doing a few km runs. Make sure you dont immediately start running at 100% foot muscles, tendons, and metatarsals need to get stronger or else you risk serious long term injury. Im taking it slow and its been good so far

[@jeffbonzerpeterson]

I jumped right into a running routine with zero drop shoes and I’m now paying the price with really sore tendons on the back of my heels, going to slowly work up to running in zero drop shoes once the tendons calm down.

[@maryfuzzell6262]

To anyone suffering from Achilles Tendon problems.. dont listen to all these youtube videos.. i did all sorts of crazy exercises and stretches advised from PT and MD's on here and suffered for two years. I thought it would never get better and i was stuck suffering forever. In the end..this is what really worked. I wore inexpensive insoles in brand new high end tennis shoes... massaged my foot ..heel and calf..and I took ibuprofen for a week and it totaly took the pain away. After that, I took it slow and simply walked on my tip toes as my way to strengthen .... and graduated to where I could raise up on the toes of the sore foot more easily and held that for 30 seconds at a time. all better now.

[@mom_of_an_ahgase]

I have a bony bump on my Achilles tendon, it's painful at times and esp in the morning. I've seen 3 doctors and they said different diagnosis. 1 achilles tendonitis 2 calcaneal spur 3. Heel spur Injection was super costly and 3rd doc said it won't guarantee total cure. I'm at a loss at what to do :-(

[@alexistapia9935]

What was your routine for recovery?

[@maryfuzzell6262]

@@alexistapia9935 after trying so many stretches and paying for online "cure" exercises. I decided to use common sense. I simply told myself I was going to get pain free first. The exercises make it worse. So stop those. I used rest.. self massage with lavender oil on my calf and gently massaging my tendon from my heel to calf....and took ibuprofen for a week. Having new good shoes with a slight heel and solid rubber soles helps. ( don't go barefoot like some on here suggest). ( I found gel heel protectors and footie toeless compression socks helped greatly bought on amazon don't wear both at one time). When the pain starts going away.. for exercise simply walk on your tip toes.. and do calf raises and hold to strengthen. Hold onto a counter for support if you must as your injured tendon gets stronger. . I am now totally cured.. best of luck to you.

[@annaz9655]

​@@mom_of_an_ahgaseTry a different physiotherapist

[@leokolesnikov6280]

​@@mom_of_an_ahgaseyou probably have all of these, they go hand in hand, if thy are bad you may need surgery but with stretch and exercise the pain go away, the doc took away the inflamation and now you and your PT need to get to work 💪😉

[@krugmeister7301]

The heel pain I have is more inside the Heel..

[@THEJ0KER8888]

Where's Bob? 🤔

[@jon2849]

Resting 😊

[@SRJ2832]

I thought he was in the room because Brad addressed him by name? I haven't watched the guys in a while and wondered how far has his illness progressed these last couple of months?

[@Tribuneoftheplebs]

​@@SRJ2832 from the vids Ive seen he looks and sounds great 👍

[@FassEddie]

Brad mentioned his arch pad for Morton’s Neuroma, which plagues my left foot toe pad as well. Is there another exercise for Morton’s that works for him?

[@SRJ2832]

@@FassEddie I have that issue as well and it hurts like a mofo. Doesn't help that I also have a corn in the same area 😭😭

[@evaaustin2273]

Exercise for sprained ankle

[@bozobarr]

I miss Bob... Sorry, Mike, I'm not feeling ya'. Change stinks 🙁