Plantaris Tendonitis - Symptoms and Treatment

[@PeterGtze]

Great video. Very helpful in describing doe's and don't as well as progression in strengthening.

[@TreatMyAchilles]

Glad it was helpful!

[@ammaribrahim5756]

4:24 amazing point....I am enjoying your amazing detailed description...even though I am injuried

[@steph5494]

I"ve had serious calf pain for days. I massaged the areas you are speaking of et voila...the pain has lightened up quite a bit. New sub here!!

[@TreatMyAchilles]

Wonderful!

[@thebl4ckd0g]

great video and explanation. i pulled the plantaris in my right leg a few years back, stepped wrong on the stairs in our house; today, I just did the same thing with my left leg. :(

[@dianeriv5838]

Lots of great info! I think i may have found out what is going on! Your info has given me direction!! Thank you!

[@TreatMyAchilles]

You are welcome!

[@QronoZ713]

One other risk factor when running: the surface. Snow or sand can be very taxing on the small tendons supporting the ankles.

[@bd3707]

Wow, there is very little info on this Tendon. I have been battling this for months now and i was rehabbing it as if it was my Achilles. Thank you so much, I am going to check back in a few months.

[@ViridianFlow]

So it's been 2 months. How'd you go? Did this help you?

[@bd3707]

@@ViridianFlow Hello, my pain has actually gotten much better over these past months. I noticed that I had extremely tight hamstrings and terrible ankle mobility and by stretching my hamstrings by hinging my hips while standing with one leg forward and slightly leaning forward with a straight back creates a stretch that you will actually feel in your upper calf. I’m not sure if that’s the plantaris or not but it defintiely has given me relief in that area. Also for the ankles, I would recommend looking up “squat university ankle mobility” and he will teach you how to test if you have bad ankle mobility and how to fix it. I hope this helps. Let me know if this works for you or if you have any questions.

[@ViridianFlow]

@@bd3707 Thanks that's good to know, I'll look that up. Glad to hear it's worked for you and fingers crossed it does for me too

[@wesleyrussell4912]

Gonna bring this up to my Physio. It’s been over 2 years for me and no improvement.

[@hikerJohn]

I just started have a little pain in that muscle behind the knee (I think) but not the Achilles. It's not a lot of pain but every new pain makes me nervous. I started increasing the run amounts on my trail run-walks to about 50% from 30% just because I can. It's hard to tell where new pains are coming from some time. The good news is that the patellofemoral pain is gone which is what has been holding me back for so long. I did the same 8 miles today that I did 10 days ago before it started raining and I gained 6 pounds in that 10 days. My time was 3% slower and my weight was 2.5% heavier. Hopefully it just goes away on it own after a few easy 10 mile walks before I test it again.

[@francoiskeet2944]

Dankie Maryke, baie helpvol

[@KashifHenneberry]

Great insights and very helpful indeed.

[@TreatMyAchilles]

Glad it was helpful!

[@FoxBox72]

Thanks for a good video. Ive been suffering from pain up the inside of calf during/after running (in a hilly area), but then found that when i stretch the calf (on a step/kerb), the calf feels better but I then get pain on the medial side of my achiles. I'm starting to suspect this is the Plantaris (?).

[@TreatMyAchilles]

It can also be the tib post tendon as that also runs on the medial side but perhaps a little further away from the Achilles.

[@ineedapint]

What if the pain is higher up around the back of the knee and bit lower?

[@Purpose_LA]

Extremo Helpful. Thank you!

[@TreatMyAchilles]

Glad you found it helpful!

[@DavidNouls]

very nice and detailed video!

[@TreatMyAchilles]

Thank you!

[@96cambridge]

Hi, I'm 61. Stopped running for good 2 years ago due to knee issues. Last summer I upped my walking from 10k steps to 20k steps. August had Achilles flare up inside super medial, but also lower down on inside of Achilles. Rested it and able to get back to walking 10k. Cycling not an issue. However, everyone I up my steps to 14 k then flares up again.

[@TreatMyAchilles]

You may want to also look at your shoes or movement patterns - if your feet pronate (rolles in) excessively, that can be part of the issue.

[@96cambridge]

@@TreatMyAchilles as I said I was slowly upping my steps, but today it snowed and I wore the walking boots that seemed to trigger the problem last summer. After 2k steps discomfort kicked in by 10k I had to really shorten stride and curl my toes up in order to make it home. Could arch support be the issue?

[@markersdoings]

Extremely logical and I believe helpful!

[@TreatMyAchilles]

Glad to hear it!

[@ArcherZAR]

Hi there, Thanks for the informative video 👍. I have the same issue and pain, but it is much much better when I am running than when I am walking. Running and jogging produces less pain than when walking. And this doesn’t seem to be getting any better (it’s been 2/3 months now of no activity). Any suggestion?

[@TreatMyAchilles]

We load our feet differently when we walk vs. run so it may have something to do with that. If you wanted help figuring this out and with getting back to your normal activities, 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/treatment-packages

[@carelclaassen5583]

Thank you Helpful !!

[@TreatMyAchilles]

Glad it helped!

[@manueldiazcallejero1780]

Great video explanation, thank you so much. Quick question, while rehabbing from it, is riding bikes advisable? I cannot currently run at all but I can ride my bike for hours as hard as I want... I just want to make sure it is not affecting mi rehab. Thank you!

[@TreatMyAchilles]

It sounds as if riding your bike is absolutely find in your case. The general rule is that you can continue any activity that does not increase your pain by much during the activity (about 3/10) and that does not cause your injury to feel more painful in the 24 hours after you've completed the activity. Again, a slight increase in sensitivity is OK but you want that to settle down in 24 hours.

[@harveyrowe8]

Been out of sport for 4 and abit months now, I had achilies pain when squeezing the tendon for a few days and abit when playing football and then I tried springing off my leg and boom felt a pop in my Achilles, plantaris rupture which then developed tendanopothy

[@bahmanjamshidi3084]

Thanks för a really good video! It means a lot! :)

[@TreatMyAchilles]

Glad it helped!

[@jaketriathlon]

Great video! about 7 weeks ago I felt this sharp pain in the medial side of the top area of my heel bone, at first I thought it was an insertional Achilles tendon issue. Now I just got an MRI scan and it says that I have a plantaris strain and the Achilles/heel bone are in tact. although I have been treating it properly with re strengthening I cannot get it to respond to rehab. I haven’t ran at all, minimal cycling because this aggregates it. Can’t even walk in normal shoes bc anything touching this area makes it painful. I’m stuck walking in slides. Would love to hear your thoughts. Thanks

[@TreatMyAchilles]

It can help to off-load that area for a while. For the Plantaris that means finding a way to lift the heel and reduce pronation when you walk e.g. shoes that has some arch support + a heel. This can be difficult if you are only able to wear slides so you will have to look into the possibility of getting more supportive slides or even sticking heel lifts into them or perhaps getting help from a podiatrist in adapting it. It may also be that you've not been trying the right rehab exercises for your specific case but I can't comment on that without having an in depth conversation and testing your movements. If you wanted more specific rehab advice and help with getting back to your normal activities, 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/treatment-packages

[@peggycole7162]

OMG!! Been doing lots of research, and this is the first hope for this pain I've had since my total knee replacement 7/21. Been to 3 different foot Dr and had injections from 2 that didn't work. 3rd wants to operate, put me in a nursing home for 2 months cause I'm not allowed to walk on it, which I'm not willing to do. So now I guess I'll call you to ask who exactly can solve this, a sports Dr maybe? Thank you so very much for your wonderful videos.!! Found out from a different video that the swelling and pain on the back of the heel most probably from the spray steroid the Dr has me using for "asthma" I don't believe I have. Stopped the spray, we'll find out. Haven't worn any shoe with a back for 2 years now. Again, thanks.

[@TreatMyAchilles]

Hi Peggy - asthma can be a serious condition and it is not safe to stop your steroid inhaler without your doctor knowing so please do speak to him or her about it.

[@NicoleCwynar]

could the pain from this tendon be up in the calf and not down by the achilles?

[@TreatMyAchilles]

Not that I've come across.

[@AKB-cs8kw]

Can it cause pain while walking? I got injured while doing hamstring curls 3 months ago and my pain was behind the knee and still cant walk , when i extend my knee from flexion it hurts really bad but not everytime im walking with help of walker

[@TreatMyAchilles]

It can cause pain with walking. But it might also be your hamstring tendons or something else you injured. Sounds like you need to get it assessed by a physio or doctor who can help you get the correct diagnosis.

[@claytonmoore3027]

I’ve got this and sinus tarsi syndrome as well as hip dysplasia. I’m thinking the hip instability is causing the over pronation is from hip instability and is causing the ankles to be in dorsiflexion

[@claytonmoore3027]

*overpronation not dorsiflexion

[@TreatMyAchilles]

Yes, lack of stability around the hips can definitely contribute to this.

[@SSmith_713]

Can this also cause calf pain? I don't have much pain, but I can't get into the referees' position in wrestling comfortably.

[@TreatMyAchilles]

It could do but it may also be that you injured a meniscus or something else in the back of your knee.

[@irodpekmez2108]

I played tennis and had a slight click/snap in the area between ankle and mid calve. No major pain or swelling after the snap. Could this be a ruptured plantaris?

[@TreatMyAchilles]

It can be a rupture of something - best to get it checked

[@versuskicks]

same here my plantaris tendon got ruptured any idea how long will it take to be healed and when to start exercises

[@haiderjebur2348]

My pain is in the outer or lateral part of achilis insertion in both legs ..so less likely to of plantaris cause ??..get improvement on heel rais insoles..for how long I have to keep using them ?..or decrease the height gradually ??

[@TreatMyAchilles]

Hi Haider, From your description, it looks like it could be insertional Achilles tendinopathy. You can find out more about that in this video. kzbin.info/www/bejne/o4i4q6aHfrGtjaM

[@sebastienb.5985]

I'm rucking(walking fast with a 45lbs weighted vest) and started developing pain behind the back of my left knee and at the base of the heel when the achilles tendon attach. Can rucking increase the pronation?

[@TreatMyAchilles]

It can, but it may be as simple as that you’ve overworked your muscles and tendons in your calf/leg due to walking fast with the extra weight. It doesn’t have to be due to increased pronation.

[@marcbonacci8608]

Has anyone felt this stick out behind their knee, right above their calf? I felt some discomfort, and went down to feel around, and I feel a tight, hard thin fiber that reaches from maybe the middle of behind my knee, and when I’m stretched straight, I feel it go down my calf. It doesn’t really cause pain, but it feels like somehow I strained something or something…I’ve been playing GOLF. But almost nonstop, hitting buckets during lunch, leaned over and stiff legs for 2 hours practicing chipping for hours. Any clues if it could be this?

[@TreatMyAchilles]

It might be plantaris but it might also be swelling inside the knee joint causing a Baker's Cyst kzbin.info/www/bejne/kKaoo5aNjtaKiqM

[@collinroehner608]

Are there any videos about the muscle itself and straining the plantaris vs the tendon? Or am I misunderstanding that the muscle sits behind the knee deep to the calve muscles

[@TreatMyAchilles]

You're correct with where the muscle sits - no, we don't have videos for treating tears of the plantaris muscle

[@joeblow1748]

Maybe if the calf grow to fast it streches the tendon?

[@TreatMyAchilles]

As far as I know that's not really an issue because muscles grow sideways not lengthwise and therefor doesn't really pull on the tendon - kids who have growing bones can sometimes get Achilles pain when their bones grow too fast because they grow length-wise.

[@harveyrowe8]

Wish I found this video before I ruptured my plantaris😁

[@matthewivresse3706]

I just did. How’d it go for you?

[@harveyrowe8]

@@matthewivresse3706 oh buddy, nothing was working really.Was going to get surgery and get the remains of plantaris removed because it’s a tendon you don’t need. But then one of the higher physios said they’d be no point. The injury sort of turned into achilies tendinopathy. I still get pain doing like pogo jumps and hard landing(explosive movements) till this day and I did it in august 2021. My achilies balooned up after I did it I’m not sure how yours feels. I even went to get orthotics for my shoes and boots but nothing seemed to fully do the trick. I’d try and reach out online and research into different things. Whether that’s grounding bare foot. Strengthening you’re actual toes and feet. But you should recover from it. Just won’t be easy. Mine took around 6-7 months to recover fully