The Runner's Guide to Achilles Tendinopathy

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Doctors of Running

Doctors of Running

Күн бұрын

Achilles tendon injuries plague many a runner, but Matt is here with findings from his PhD dissertation to help us understand what's going on and find the path to recovery. Matt dives into the anatomy and function of the Achilles in the gait cycle. Then he explains tendinopathy, the most common injury to that tendon, and what puts runners at a higher injury risk. Finally, he gives rehab and strength-building tips and strategies to get you on the road to running at full strength again. If you or a fellow runner have ever suffered from Achilles pain, this is the episode for you!
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Пікірлер: 161
@applerunner1184
@applerunner1184 11 ай бұрын
Just wanted to let everyone know that Matt is spot on based upon my experience - I am about 15 months on from a bad Achilles problem which I picked up during a race. I could barely walk. It didn't really start improving until I was able to do single leg calf raises with a deficit. Heavy weight (I am now up to 150 lbs). 5 reps per set, 3 sets. I just smashed my half PB with zero achilles pain! It does take a while, so be patient.
@kylestreeter6569
@kylestreeter6569 11 ай бұрын
What's "a while". Just curious. I've had symptoms for about 6 months and started rehab immediately. Still having symptoms and wondering when I can expect to feel normal again.
@applerunner1184
@applerunner1184 11 ай бұрын
@@kylestreeter6569 I was running after about 3 months with symptoms. I had to tape gel pads to my heel and remove shoe heel counters to prevent friction. I was not symptom free until 9-12 months. The real progress in the rehab came from progressing to heavy single leg heel drops twice a week. I mean heavy - to failure (5-8 reps, 3 sets). Increasing the weight on a regular basis. Then I started doing the same weighted heel drops with a deficit. Start small initially and then build up over time. After a while, performing heel drops became the “medicine” for pain. I always felt better after!
@Mattbh119
@Mattbh119 10 ай бұрын
2 yrs off n on most annoying injury / issue
@applerunner1184
@applerunner1184 10 ай бұрын
I was running after about 3 months with symptoms. To get symptom free took about 9-12 months. Heavy weight to failure. Then with a drop. I use a smith bar at the gym and put a weight on the floor to provide a deficit. Key is to keep on progressing the weight and the deficit. Keep going beyond pain free symptoms as it is still healing when no pain. I still do it for maintenance purposes…
@andybrown9190
@andybrown9190 9 ай бұрын
Can I ask, did you still doing running whilst carrying out your strengthening exercises.
@waynehadley1999
@waynehadley1999 9 ай бұрын
I'm 60 years old, been a runner since primary school, rugby player, swimmer, waterpolo and triathlete since 1986, sprint, 70.3 and IM distances. Over the past 8 years I've struggled with recurring achilles tendonitis, did loads of rehab, PT etc. each time, did all the usual exercises. The big change for me was switching from 10-12mm heel-toe drop shoes to 4-5mm, this is counter to the conventional wisdom that you need a higher heel-toe drop if you have recurring AT. Symptom free and mileage heading up to normal over the past 12 months. I also think the other factor to improvement came when I added plyometrics to my rehab (once I was pain free with isometric, eccentric and concentric exercises and passive stretch).
@mwdaniel
@mwdaniel 5 ай бұрын
Interesting. I had to switch to 10-12 mm drop shoes (Brooks Stealth), they have been the only shoe that has removed the pain and aggravation enough to help the recovery, to the point I can walk barefooted without pain (for the most part)......after over a year and half. Tried the 5-7mm drop Hoka Bondi route and could never find relief. ALso for work, I started wearing Red Wing boots that had a higher drop. Now, after watching this, I will begin the heavier load, lower rep work.
@dallasdevries9421
@dallasdevries9421 4 ай бұрын
low drop stuff is what kicked my issue off to begin with...defintely aggravates it...would love to go to a zero drop again...not sure its in the cards
@BowflexWorkouts
@BowflexWorkouts 9 ай бұрын
Wow, this was so informative! I thought I had a full recovery from my Achilles Tendinopathy and backed off the rehab a few months ago & now it's flaring up again. I stopped when the pain went away. Sounds like that's a common mistake and I know better now. Thank you so much for taking the time to record this video!
@runningfortherestofus7812
@runningfortherestofus7812 Жыл бұрын
That was a really great episode. I’m a masters runner who has struggled in the past with this. I’ve been doing one legged calf raises just with body weight so I’m going to try going heavier. I actually benefit more from these topics than the shoe reviews. Please keep making more of these. Question; does it help to do both straight and bent leg calf raises to work both soleus and gastroc?
@mcfarvo
@mcfarvo 3 ай бұрын
AFAIK straight leg hits both just fine, whereas you may be missing out when seated, so use both or just the standing/knee-extended CR lifts
@fernandezjose205
@fernandezjose205 11 ай бұрын
I truly appreciate your help! As a new runner, I've been dedicated to intense training for about 5 months, achieving some notable milestones, including PRs and a half marathon. Notably, I started with a 36-minute 5k and have progressed to an impressive 19:37 5k within this relatively short period. However, during a 10k run, I experienced Achilles pain, possibly linked to my Nike race day shoes and rigorous training. As of right now the discomfort surfaces at paces below 9 min per mile, but I can manage with slow runs, walking, and calf exercises. Despite this, I can't help but worry about potential tears, given my past experience with a meniscus tear from MMA when I was younger. I'll continue to run slow and incorporate weight training exercises. Thank you for sharing your knowledge and valuable information!
@jeffloflin6316
@jeffloflin6316 9 ай бұрын
Age 63, 25 trail races over 3ish years. Yep achilles issues from the start. One is great the other in rehab. This information is very accurate. Great video!! The main reason I've made it through is my Physical Therapist, Erika, who is up to date on achilles issues.
@james3856
@james3856 3 ай бұрын
I must have listened to over 100 videos on Insertional Achilles Tendinopathy. This is by far the best video I have seen. Thank-you for sharing the rich knowledge from your doctoral studies on this subject. I have run the Boston Marathon for 7 years in a row trying to get under 3 hours and have come within a couple mins. But I have been plagued with insertional Achilles issues on most of my hard and long runs. I am able to bear heavy loads with heal drops, but have never continued for more than short periods of time. I have just put up with it. I have noticed an interesting thing though. I recently tried shoes with support and the pain is gone. I love minimalistic shoes to make me faster. I would love to go back to my low drop lighter shoes with no pain. I'm going to try easing into heavy weights for a year and see what it does. Note to author: if you're interested in talking sometime, it may be an interesting case for you due to my Master's level of intense training. I would still like to get under 3 hours in the Boston Marathon. I am 61 years old.
@SteveLinGuitar
@SteveLinGuitar 11 ай бұрын
Thank you so much! I'm 42 and last week experienced my first Achilles tendonitis. Stumbled on your channel after watching a bunch of stuff and can't thank you enough. This was caused by badminton -- lots of footwork in lunging and jumping--lots off explosive movements. I'm very happy that the message is that all of this can be remedied and improved.
@nznige
@nznige 10 ай бұрын
im 46 and have had it bothering for me about 3 years, I was doing long distance slow trail runs and playing tennis, I think its the tennis doing it, so frustrating its stopping me running another 50km atm
@rdnatasha
@rdnatasha 4 ай бұрын
I'm also a badminton player and going through the same since 1 year :( although I'm 24 and have playing for 12 years, I used to be so pain free :(( admittedly I have always been really bad with warming up and cooling down hhaha, it's catching up to me now. Curious as to whether your achilles tendonitis is in your left or your right? Mine is left, I wonder if it's footwork related.
@brentg2792
@brentg2792 10 ай бұрын
Great information, thanks. As a 47 year old ultra runner I’ve been battling high hamstring tendinopathy in both legs for last 6 months and my left achilles just started acting up. Been lifting but not with enough purpose or close enough to failure. Excited to try the heavy 3-5 sets/reps.
@armanimckoy2168
@armanimckoy2168 9 ай бұрын
Im using this info to help with skateboarding.
@sumguy9687
@sumguy9687 11 ай бұрын
Great info. I’m 58 and have been having achilles problems for a while now. Been concentrating on eccentric heel drops per the Alfredson protocol. Just started adding weight with a 20lb dumbbell about a month ago. Gotten back into run/walking and so far so good. Also using shoes with a higher heel drop.
@TheCyclingCardio
@TheCyclingCardio Жыл бұрын
Awesome..now I need to rehaul my lower body program…my plantar fascitiis, achiles, and sacrolumbar (due to squats) is compromising my training
@samadhistrength
@samadhistrength 5 ай бұрын
Really solid topic. Any tips for how to handle a calcific insertional tendinopathy vs a mid range? I have a background in barbell strength training which kept me completely injury free for the first 3 years of dedicated running at 37 years old. Got slammed with the achilles issue and the low rep, super heavy eccentric work is literally the only thing that makes it feel better. Good to hear that research is saying the same! Strong follow on this channel💪
@cedric_v
@cedric_v Жыл бұрын
What the .. Been having so much stiffness in my achilles last months but was always afraid to load heavy with the calf raises. Decided to give it a go with 13kg and the stiff is like totally gone after doing 4 sets with 5 reps. Guess weight idd was the key to all this Awesome video this !!!
@johnmclean9498
@johnmclean9498 10 ай бұрын
Mat - huge thank you for this. This is very helpful- I will be switching to your protocol of heavier weight and low reps more frequently. Keep doing the great content - and have fun chasing the kids 👍
@IvanaNovcic
@IvanaNovcic Жыл бұрын
Would you avoid foamrolling calfs while having Achilles tendinipathy? Thank you.
@guinevereshort3811
@guinevereshort3811 3 ай бұрын
I have been crippled with bilateral insertional tendinopathy for 24 months now. This video has given me hope that there is light at the end of the tunnel. Weights and habit. It's that habit-forming I worry about. But Thank you. It was really informative.
@michaelhaney1357
@michaelhaney1357 Жыл бұрын
This was timely. My DPT helped me get through Berlin and Chicago while dealing with this. I was typical, as the issue was over a year old before we got together. Spent the last 6 weeks getting things settled down while building strength and have just started adding weights. Now I’ll try upping the weight and lowering the reps. I should start jogging in another couple weeks. Mentally, I was already resigned to not running all out until at least the summer. Thank God I can still get VO2 max and anaerobic work in on the bike. Really appreciate the in depth talk.
@andynth33
@andynth33 10 ай бұрын
great episode. is there any examples of the one leg kettle bell calf raise that you recommend?
@jaakkoperala5772
@jaakkoperala5772 4 ай бұрын
Just wanted to say this was a super useful episode! I've been dealing with Achilles pain for 4 years and only a few months ago I noticed the lumps in both of my Achilles. I've done strength training for calves, but I should've used more weight. I'll put it back to being my top priority again - let's see how things evolve.
@LancePeterman
@LancePeterman Жыл бұрын
Great stuff, Matt. The calf strength training in particular was helpful. Hopefully some black friday sales on kettlebells :)
@SirThomas1212
@SirThomas1212 4 ай бұрын
Anyone can pu any activities any day but the consistency is the most hardest to keep. An informative session on the topic for runners, thank you Dr. Matt. Now you can run and destroy some shoes. 🎉
@skateata1
@skateata1 9 ай бұрын
Everything in this videos makes sense. My route always included up and down hills. I also play roller derby so my ankles go through a lot. I noticed abig improvement when i added strength training to my routine and an actual warm up.
@Marc-dk8vw
@Marc-dk8vw Жыл бұрын
Congrats Dr Matt (I know you are still working on PhD, but you will do it.)
@bjornpersson1172
@bjornpersson1172 Жыл бұрын
Thanks for a great episode! A friend recommended it to me. I’m desperate to get back to running after two years of not running. Rest didn’t help, nor did body weight eccentric heel raises. Will definitely try this! What I don’t get is how to do them without support, with a kettle bell in each hand. Is that on flat ground then? Cause it seems hard on a step up board. Anyone, please go ahead and reply.
@erinmalette7276
@erinmalette7276 Жыл бұрын
I do these calf raises for post tib. Would suggest loading heavy as well? Light weight high rep hasn’t helped.
@Dr.Warren
@Dr.Warren 4 ай бұрын
As a fellow PhD, congratulations on finishing up!!! I tore my Achilles this past winter training for a marathon. I've completed an Ironman and several marathons so I was used to the training volume. Six weeks in a boot, 10 weeks PT, and I am currently on my "return to running" program. It's a combination of walk/run should be 100% running this fall. This is great information. Keep up the good work.
@ivankrga8817
@ivankrga8817 Жыл бұрын
@DoctorsofRunning Pros and cons of calf stretching for people with Achilles tendinopathy?
@DoctorsofRunning
@DoctorsofRunning Жыл бұрын
Unless your calf muscle is actually limited in its flexibility, stretching not recommended for Achilles Tendinopathy
@ivankrga8817
@ivankrga8817 Жыл бұрын
Thanks for the feedback.@@DoctorsofRunning
@veecord9863
@veecord9863 4 ай бұрын
Why not?
@pabloromar7413
@pabloromar7413 Ай бұрын
@@DoctorsofRunningstretching is recommended litteraly everywere on the internet and my doctor in Switzerland showed me the « stanish » protocole wich contains stretching everyday. Can you explain yourself a bit more ?
@JHornsby89
@JHornsby89 8 ай бұрын
This is really fascinating, I injured my Achilles in 2018... Had to take time off, 6 months later did strength training. Lots of heavy KB calf raises etc. 3 months later voila! Gone!... or so I thought. I then trained and after most speed sessions my Achilles would "flare up". Couple of easy runs, gone... Fast forward 2024, in really good running shape (highest most consistent block of running in a long while). Finished my long run and bam! It's back. Well interesting to know, I never really "fixed" the tendinopathy in the first place. Back to strength training I go...
@sirbustasirbusta8099
@sirbustasirbusta8099 5 ай бұрын
So did you stop strength training and then when it flared up?
@JHornsby89
@JHornsby89 5 ай бұрын
@sirbustasirbusta8099 given that was a few months ago. What I did was back volume off again, strength trained with lots of calf raise variation and general strength stuff. I've now picked my running volume up, put 1 speed session in a week, kept strength in 3x a week and I am experiencing no pain. But I'll keep the strength and calf exercises in even though the pain has gone. As the video states its a long time to fully restrengthen the achilles.
@wendymackenzie7771
@wendymackenzie7771 Жыл бұрын
@DoctorsofRunning what strength would you recommend for bilateral insertion achillies tendinopathy. TIA. Great video BTW
@Bettie_Noir
@Bettie_Noir 10 ай бұрын
Thank you for this. I am 56 and I have been suffering from Achilles tendinitis and Tennis Elbow for several months and the pain is awful. Does taking collagen help improve tendons in addition to the exercise? Thank you again.
@matthewtait
@matthewtait 9 ай бұрын
This video is fantastic, thank you!
@emf6621
@emf6621 9 ай бұрын
I've struggled with Ach. Ten. (AT) for more than a year now. I have reduced my running and done many heel raises, but the tendon keeps getting sore to the touch after activity. I'd be very interested to hear how you'd interpret that symptom - soreness in one spot when the tendon is palpated.
@treythompson3083
@treythompson3083 Жыл бұрын
This is a very informative video. I have been dealing with this issue for over a month.
@DoctorsofRunning
@DoctorsofRunning Жыл бұрын
Thanks for watching! Hope this video was helpful to your recovery.
@boldlygoing_nowhere
@boldlygoing_nowhere 2 ай бұрын
Great stuff!! Confused on one comment: At 25:38 he advises lower weight, higher reps for loading, strengthening, change tissues. At 26:31, he says higher weight, lower reps for tissue changes. Then says hes up to 75 reps on something. Just wondering which is the recommendation?
@DoctorsofRunning
@DoctorsofRunning 2 ай бұрын
@@boldlygoing_nowhere that’s me screwing up. High weight, low reps make far more significant tissue changes in tendons
@boldlygoing_nowhere
@boldlygoing_nowhere 2 ай бұрын
@@DoctorsofRunning thank you!!! super enjoyed this episode and appreciate you putting it out there the people.
@StreamCrossingRunner
@StreamCrossingRunner Жыл бұрын
SO helpful- I’ve been suffering from this and this is so helpful!
@DoctorsofRunning
@DoctorsofRunning Жыл бұрын
Thanks for watching!
@intosite7279
@intosite7279 7 ай бұрын
Really insightful! Have seen so many videos and read so many articles that mention the same exercises but always only mentioned heavy weights without specifics, which isn't helpful. 5 max reps weights is so much better indicator
@markuscg1
@markuscg1 Жыл бұрын
I have issues with my Achilles. I wanted to be in your study but didn’t qualify due to some other hip issues. 😢 I’ve noticed that a certain statin (which many of us over 50 are on) caused my Achilles tendon and plantar fascia to get really tight and cramp quite a bit when at rest. I know statins can cause myopathy but surprised at the issues I was having. I’m trying a different statin now.
@nigelb8007
@nigelb8007 Ай бұрын
Great vid
@danieljozefczyk7869
@danieljozefczyk7869 Жыл бұрын
This is so true I used to struggle with my knees in my 20s and now it's my calfs being 42 thank you this is interesting
@angelakle6576
@angelakle6576 11 ай бұрын
I have a really bad flat foot on the left. Could that mess with my achilles tendon? It hurts on the inside of the back of my ankle when I get up from my couch. I am overwight.
@fahadghabesh3053
@fahadghabesh3053 8 ай бұрын
Thank you for this video! It's been incredibly helpful for my Achilles tendon I can already see improvement Keep up the great work!
@emirgokcen1906
@emirgokcen1906 7 ай бұрын
This was great, thanks a lot. I have been suffering from Archilles Tendinopathy since 2018 due to high running load back then. It has never been fully healed. Long term mindset is the key as you suggested which is I did not do much. Need to stick strength training for long term.
@giuseppec8134
@giuseppec8134 10 ай бұрын
In the context of what you discuss in the video (namely, strenghtening, load management and recovery) can you also advise on the impact of the drop in running shoes when trying to recover from Achille's tendinitis a/o tendinopathy. With the view of picking more forgiving shoes to deal with Achille pain (a/o tendinitis) I've just purchased a pair of Topo Atmos, after some deliberation against the Glycerin 21 and the Ghost Max (booth featuring a higher drop, despite the lower drop Brooks claim for the Ghost Max). My thinking choosing the Atmos is that if I need to increase the drop I can always add a heel lift to them. My choice has mostly been the result of me being no longer able to tolerate pointed shoes like those from the traditional brands. To give you some background, about a year ago I found relief from some metatarsalgia through using lower drop and foot shaped shoes (namely Topo for my running and Altra for my walkings). I got rid of my metatarsalgia, and built good resilience and strenght in my running, with few 10ks and half marathon joyfully run by following a well structured routine for a number of months and including long, speedy, tempo and recovery sessions for a total of, let's say, 40/50 miles per week. I probably abused from using my Altra Escalante 3 during a two-week holiday when I did some running (which I hadn't done before), which included some unplanned hills, and lot of barefoot walking on the beach. As a result, I believe, back from holiday, when resuming my usual running I started experiencing an increasing pain in my Achille. Although this prevented me from going back to my pre-holiday routine I have somehow managed to do some running since (let's say 4 miles three time a week) and some strenghtening routine of the like you discussed in your videos. Based on the pain, which I understand is not necessarily a good indicator, it seems to be improving. I am a mid foot-forefoot stryker, slightly overweight (85 kg and 180 cm) and 46 of age (fit and healthy). Although I had not payed attention to this before, I've realised that my most congenial drop height has always between 4-6 mm. Most recently, and following my metatarsalgia, I have developed low tolerance to higher drops (8mm+). Thanks!
@m.topfer
@m.topfer Жыл бұрын
Do you have some tips for stability when doing calf raises and having weights in both hands? Currently my setup is heavy backpack (30-40kg) with 10kg dumbbells but I have hard time with front-back stability when I'm trying to go down very slowly and controlled. Thus I prefer to use just one dumbbell and use the other hand for stability. But I didn't try many times to use both dumbbells - probably it is just a matter of training (and also heavier dumbbells instead of backpack might help - lower center of gravity). Could you be more specific about follow up exercises regarding plyometrics? I can quite easily get back to running (trail running, cca. 70km/w mileage, decent speed ~3:30min/km, no problem with speedwork) but I'm having really hard time to get from there to be able to do team sports with sudden changes in directions - like ultimate frisbee. What would be some demanding exercises that could make me ready for such sports?
@applerunner1184
@applerunner1184 11 ай бұрын
Yeah - I had the same issue. I got the most benefit by 1) increasing the weight and 2) adding a deficit. My solution for 1) was to go to the gym and perform the calf raises using a bar with weights - the bar is attached to a frame at each end so stability is not an issue for me. I use a weight on the floor to provide a deficit.
@yourloved6741
@yourloved6741 10 ай бұрын
I have been running about 4 years and just developed what looks like a lower bursitis and tendonitis. I have not been diagnosed but it’s the lower part of my heal. I don’t have any pain but it’s red and irritated. My question is this, should I only do Eccentric on the ground??? Or, slow Concentric & eccentric? Up & down. I read that going up could cause irritation to bursitis?? Thanks for incredibly video! Going to start to strengthening ASAP.
@gdm9488
@gdm9488 9 ай бұрын
Got minor tendinopathy pain and doing calf raises and can do slow running with low pain, I've been dealing with it a month or so, so early in healing. I know you mentioned no faster running early on but how much would a 10k race in a couple of weeks set you back? Mid-late 20s m
@travisharrisphotography
@travisharrisphotography 2 ай бұрын
Great info! Thank you!!
@maewalker
@maewalker Жыл бұрын
This was really helpful. I'm a younger runner, and my physio thinks I might have a tendonopathy--not it's not in my Achilles (tho I have had some calf pain), it mostly tends to have some sharper pain thru my anterior medial calf/peri-shin area (which I'm not even certain has a tendon there...). Trying to find strength exercises that work for that I'm finding tricky. It's not on the shin itself, so I feel like a splint or stressie is pretty unlikely. I know I have struggled with hip strength for a long time, so maybe that's an area I need to address better too 😅
@cosmicsea666
@cosmicsea666 2 ай бұрын
Do you have any insights into scraping the muscles and tendons? I went through some rehab for this particular issue, and they focused a lot on scraping. I'm not developing discomfort again as a 51-year-old runner and have found that scraping helps relive the stiffness and discomfort while I'm not running.
@darrenogrady7797
@darrenogrady7797 2 ай бұрын
Thankyou Doc. Covering the lifestyle risks such as alcohol as well as "banging on" about aging factors made me sit up and listen. We can't stop aging and there's no chance of stopping having a tickle so that's it. Back to biking ! I'm kidding 🤣 A Brilliant intro with research science pouring out of your brain thankyou for the enlightenment, staying fit over 50 is like a whole new meaning to growing up I can assure you and you could also add a hint of addiction to the love of being fit and the joy of trail running as one of the big hurdles in treatment. It really bites not being able to "just run" and it's a huge mental aspect of recovery. Patients and faith in the process of healing. Eccentric strength tendon development is there an acronym for that ? ATEST SP4AG Achilles Tendon Essentric Strength Training. SLOW Program 4 Age Groupers 😅 You rock thanks again...
@michaelcaricoo
@michaelcaricoo Жыл бұрын
Jokes on you thumbnail, I always panic
@DoctorsofRunning
@DoctorsofRunning Жыл бұрын
🫠
@timowen5741
@timowen5741 3 ай бұрын
That was extremely informative and sadly I fit the classic demographic. I now realize that I’ve had Achilles tendon issues for a long time but running “steadily” they have just about been under control (well no pain or swelling) recently I’ve slowly added some speed work and yesterday during an easy 10km the pain started. As soon as I’m back to normal walking I’ll try the method prescribed and will be, for once, patient. I’m 61 and a keen triathlete so hopefully cycling will still be okay and obviously swimming
@FeelgoodThreads
@FeelgoodThreads 9 ай бұрын
@doctorsofrunning I’m in month 6 of rehabbing an Achilles rupture. When do you recommend I start loading heavy? Right now I’m only doing single leg calf raises with body weight.
@richardrivera7591
@richardrivera7591 2 ай бұрын
Suffering from Achilles Tendon issue right now....going on 4 months.....pain after running and can hardly walk afterwards. Pain is just above the heel. BTW, I'm 59 yoa male and was running about 35-45 miles a week.
@ElectricHorseman66
@ElectricHorseman66 24 күн бұрын
What's your experience on calf raise and or plyometric before and after run, during tendinopathy rehab? I am using a trampoline as well, is that good or bad?
@sublimity59
@sublimity59 11 ай бұрын
Hi thanks for the great video. One important question - do I run on the same day as strength training? If so, before or after the strengh training?
@DoctorsofRunning
@DoctorsofRunning 11 ай бұрын
Recommend checking our strength training episode for these answers: kzbin.info/www/bejne/d6Oxn6qpg86Yi9ksi=e0tygO6H2bzb14qg
@chrisconrad4521
@chrisconrad4521 6 ай бұрын
I’ve had Achilles tendonopathy for 2 years. In my last year of middle distance running, I had to get cortisone shots in both ankles 3 times over the year. I wish this video was made earlier but better late than never!
@parkernovakovic9806
@parkernovakovic9806 10 ай бұрын
What heavy eccentric / weightlifting exercises should I do for posterior tibialis tendinopathy?
@Jarrod723
@Jarrod723 5 ай бұрын
Is there a simple strength training plan you recommend for runners that include principles like slow heavy resistance training and other important practices?
@Kledis
@Kledis 3 ай бұрын
Are the same principles valid even with Haglund's?
@everett1326
@everett1326 3 ай бұрын
This video is super informative, thank you for the in-depth explanation! I was surprised that stretching wasn't mentioned at all. If someone is experiencing achilles tendinopathy/tendonitis, are there any benefits to stretching the calf/area or have you found that there isn't as much of a benefit relative to strength training and load balancing?
@DoctorsofRunning
@DoctorsofRunning 3 ай бұрын
@@everett1326 typically tendinopathies do not respond well to stretching. Most research suggests not doing that unless there is limited motion. The best responses from the research and clinically have been from load balancing and appropriate strength work to help remodel the tissue and improve the ability to tolerate stress.
@jvizzle3141
@jvizzle3141 11 ай бұрын
Incredibly helpful (and hopeful) video - I’m committing to putting in the work to finally put this issue to bed … You mentioned your grip: I’d highly recommend a quality weightlifting strap (versa gripps are really great) to remove your grip as a limiting factor in your calf training … There’s a time and place for grip training, but it shouldn’t impede your target muscle training! Straps are a staple in bodybuilding because back training is otherwise almost always grip-limited…
@adamdonahue4617
@adamdonahue4617 Жыл бұрын
Best shoes for this?
@sunnek
@sunnek 7 ай бұрын
44yrs old.not a runner.occasionally play football and cricket.have had issues with knees recently developed Achilles tendinitis.how do I treat it.pain is severe.therapist is giving ultrasound,IFT and laser treatment.should I wear orthotics.but mostly wear flip flops.how do strengthen muscles?what exercise should I do.pls help .in lot of pain but have to go around with usual work and travel.
@ahmedhentati598
@ahmedhentati598 Жыл бұрын
Thanks for the awesome rehab guide! Very informative video. What would you recommend as the top exercise for tibialis posterior tendinopathy please ?
@kdub3562
@kdub3562 8 ай бұрын
Very helpful and gained some additional info that I was not aware of
@jordanberumez
@jordanberumez 4 ай бұрын
What’s the likelihood of getting a tear or rupture from running with tendinopathy? My job requires me to be very active with long runs, fast runs, rucking and many other physical activities. I don’t have the luxury to avoid these activities for 9 months. I was told you can’t really tear or rupture from running, it just upsets the tendon.
@girtsstromcinskis1173
@girtsstromcinskis1173 11 ай бұрын
Hi i have stiffnes in archellies when i run but, when i do calf rases with one leg it is sharp pain in archelles, wath should i do? It all started a few days ago
@applerunner1184
@applerunner1184 11 ай бұрын
I had a bad achilles issue caused by a heel spur (see my post above) and I am now fully recovered. You need to start easy and slowly increase the load. Start with two leg calf raises, then do single leg, then single leg with weight, then single leg with weight and deficit. Then rinse and repeat with more weight. Stick with it and be patient - it takes up to 9 months to fully recover. One thing that I did for a while was to tape gel pads to the back of my heel to prevent the shoe counter from rubbing against the heel. For some shoes, I even had to cut out the heel counter.
@zacharysmith5982
@zacharysmith5982 7 ай бұрын
Hi Matt! You specified 3-5 reps 3-5 sets for the heavy lifting movements, but I’m wondering: what would you prescribe for the Plyometric movements? I know you said explosive, quick recoil jumping is best, but what sets/reps would you program? Thanks!
@Ginguredrunner
@Ginguredrunner Жыл бұрын
What do you suggest for someone that has arthritis in both big toes (which makes calf raises difficult sometimes). I'm also wondering if you think it's ok to keep running if you wake up in the morning with stiffness? The pain is there but not unbearable.
@davidpruden1736
@davidpruden1736 9 ай бұрын
I had both my big toes fused due to arthritis. I now run in stiff carbon plated shoes as they protect my toes and can roll over the top of my big toes (as opposed to ankle rolling out to get around the big toe). Best thing ever from my perspective, and means you can get back to running and calf raises without much issue.
@BenitoR2
@BenitoR2 4 ай бұрын
​@@davidpruden1736 What's your plated dhoe of choice for this? Thanks
@angelakle6576
@angelakle6576 11 ай бұрын
And what do you mean by, "loading this thing"?
@cristian-adrianfrasineanu9855
@cristian-adrianfrasineanu9855 4 ай бұрын
Does a higher LSS in Stryd mean the tendon is getting healthier again due to increased stiffness and energy release?
@MargieLodovico
@MargieLodovico 5 ай бұрын
what do you recommend for footwear at home and at work? does heal drop shoes necessary,thanks
@luiseduardoharobarchin3063
@luiseduardoharobarchin3063 2 ай бұрын
I am a bit late into this video, but would you have any suggestions in terms of shoes that can actually reduce the risk of developing these tendinopathies?
@QronoZ713
@QronoZ713 4 ай бұрын
Hi Matt, great video. I have a hard time to understand what "heavy" is. I'm problem the strongest in my calf, by far among my running friends yet still I have tendonitis in my Achilles. Something doesn't add up for me.
@QronoZ713
@QronoZ713 4 ай бұрын
Like, I'm doing 3-4 × 10 Double leg 120 kg Smith machine lifts, full ROM.
@pelaubscher
@pelaubscher 3 ай бұрын
Can you clarify? Re-read your text. Thanks
@QronoZ713
@QronoZ713 3 ай бұрын
@@pelaubscher According to Matt, and the research, having a deficit in strength in the calf is associated with achilles tendon pain. I've had lower leg issues for quite some time, a couple of years. During those years I've built my calf strength really well, I'm lifting the heaviest I've ever done. Still, I managed to get achilles "tendonitis" while running maybe half the mileage I used to. Among my friends, I'm by far the strongest in the calf lift exercise, yet we run the same (or they run more) and they are not injured. I have a hard time wrapping my head around all of this, it feels like there's some missing pieces here. Like, the other day I saw a video of Kara D'Amato doing calf raises with like a 5 kg weight, and she runs 160 km/week. Meanwhile I get injured running 100 k/w, while being able to lift 120 kg x 12.
@angelakle6576
@angelakle6576 11 ай бұрын
ok it is hurting when i get up and then if i walk on it, it isnt hurting if i walk.
@chrisconrad4521
@chrisconrad4521 6 ай бұрын
What should I do on the days between weight calf raises?
@harry800
@harry800 8 ай бұрын
Would you recommend seated calf raise or standing
@CreemoreTorch
@CreemoreTorch 5 ай бұрын
Much appreciated.
@davidg5584
@davidg5584 7 ай бұрын
Thank you
@sjm2347
@sjm2347 Жыл бұрын
Any single exercise / 20 min session recommendation for IT band? Is the rec for fascia similar? My IT band went from tight to totally unable to run in mile 23 of a road 50k. Four weeks later and still pain, even just walking sometimes. Past PT for issues always put me on the 3x10 rep low/no weight stuff, which takes an hour, but at least included calf raises, single-leg squats, RDLs - also a lot of glute work. 🤷‍♂️
@Bypassrunner13
@Bypassrunner13 8 ай бұрын
As someone with tendinopothy and a haglunds. I still run ultras on it but have been told I need to wear orthotics. I’d rather stay on a program of strength and avoid the orthotics. Do you feel that I do in fact need to wear a corrective measure for this ?
@iainstatham
@iainstatham 4 ай бұрын
Can someone define 'sore'? I can deal with the pain as i warm into a run. It hurts sometimes for a few moments when I'm walking. But it's mostly okay, unless i touch it. So long as i don't touch or poke the tendon it's okay mostly.
@simont6439
@simont6439 4 ай бұрын
Great video! But I think your claim of higher reps being ineffective is not accurate. After all, the Alfredson protocol is based on 3×15 reps, twice a day, 7 days/week, for 12 weeks, and has shown great results on Achilles healing, both insertional and mid-portion. That is more frequent though than what you suggest. Would be interesting to see a study comparing these protocols.
@DoctorsofRunning
@DoctorsofRunning 4 ай бұрын
@@simont6439 the current evidence suggests that heavy slow resistance training has better long term outcomes than the eccentric protocols. This may have to do with the fact that tendons respond/remodel best to stimuli that is higher intensity and lower rep. Similar to their response to plyometrics. I should have clarified that higher eccentrics are not ineffective, but the current research has suggested there are better ways. -Matt
@thewarrenbuffettspreadsheet
@thewarrenbuffettspreadsheet 4 ай бұрын
Do you know if I should not to the calf raises with a deficit if I have insertional achilles tendinitis?
@simont6439
@simont6439 4 ай бұрын
@@thewarrenbuffettspreadsheet You should do only a flat ground calf raise. Either eccentric only, or concentric & eccentric. If you drop below horizontal you'll compress the insertion point with the tendon which irritates it. For protocol google 'New regimen for eccentric calf-muscle training in patients with chronic insertional Achilles tendinopathy: results of a pilot study'
@jj..200
@jj..200 4 ай бұрын
Cuanta carga se debe soportar en cada una de las 3 series 20? 30? 40kg? Gracias Un saludo
@jj..200
@jj..200 4 ай бұрын
Mas carga ?
@vinzactive
@vinzactive Ай бұрын
Can someone with achilles tendinopathy still do his regular running routine while completely healing the specific tendon?
@DoctorsofRunning
@DoctorsofRunning Ай бұрын
@@vinzactive yes as long as the symptoms are manageable! Don’t be afraid to modify your training if you need. I’ve been able to train through mine and rehab it! -Matt
@vinzactive
@vinzactive Ай бұрын
@@DoctorsofRunning thanks Matt! Great help
@jeronico2000
@jeronico2000 2 ай бұрын
I don’t heared anything about forefoot stability, ankle mobility, myofascial release of calves , toe yoga, general stiffness in hamstrings , running shoes ? 😮
@thewarrenbuffettspreadsheet
@thewarrenbuffettspreadsheet 4 ай бұрын
I am fairly strong and I can do like 30 single leg calf reps with 75lb kettlebell. I dont have a gym. How can I list so heavy that I only manage 5 reps?
@QronoZ713
@QronoZ713 4 ай бұрын
Smith machine or leg press
@thatswhatisaidbunnybread.5317
@thatswhatisaidbunnybread.5317 5 ай бұрын
Did you say you use 75 lbs in each hand???
@bluesque9687
@bluesque9687 3 ай бұрын
What are the best shoes to avoid Achilles issues?
@Landshark928
@Landshark928 2 ай бұрын
In general the ones with higher drop, also give attention to stability otherwise your tendon needs to perform under lateral stress
@kizarumelon2477
@kizarumelon2477 5 ай бұрын
COMMENT SECTION: PLZ SAY WHETHER U HAVE MID SECTION OR INSERTIONAL ACHILLES TENDON PAIN. -one u need to do dorsiflextion. The other u do not want dorsiflexsion (ankle dropping below toe angle).
@miroslavmiskuf3459
@miroslavmiskuf3459 7 ай бұрын
cool video 👍
@davidannett1616
@davidannett1616 10 ай бұрын
Thank you so much. Ive been struggling with this since 18 when i started college running. Here i am at 31 and still have bad flare ups. What do you think about a sleeping sock to keep it in a stretch position? About grastin? Strength is on the menu, but i want to train between now and then too!
@andreitarkovsky3214
@andreitarkovsky3214 3 ай бұрын
any casual viewers can tell me (stumbled upon channel) does he sell shoes too?
@DoctorsofRunning
@DoctorsofRunning 3 ай бұрын
@@andreitarkovsky3214 we do not sell shoes or any product. Matt certainly does not. This is the now published research from his PhD.
@tommoore3292
@tommoore3292 Ай бұрын
Tbh speed workouts increase the inflamation in the achilles , even the best in the world seem to battle with from time to time
@ehougen82
@ehougen82 4 ай бұрын
"I picked this up from Cal State Fullerton, one of the PhDs down there." It's Andy Galpin isn't it? Just say it haha
@veecord9863
@veecord9863 4 ай бұрын
Nothing about the soleus muscle here??
@evadebruijn
@evadebruijn 8 ай бұрын
✌️
@Thepianoman77
@Thepianoman77 2 ай бұрын
Can I hire you as my Physiotherapist? I promise my insurance will pay you 😂
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