Three Tips to Prevent Achilles Pain from Coming Back

[@m.farhanjanjuah4080]

As always your advice is very valuable . Been back in running since last five months and slowly increasing the distance

[@p.k9012]

Ok

[@luvfitall]

I just have to say THANK YOU! Not sure if recovery and healing are the same in regards to being crippled by the antibiotic Levofloaxin, but my archilies was the main problem at 1st, putting me in a wheelchair for a couple months. Thanks to you and your videos, I treated my archilies as if they were ruptured and followed all your advice, guidelines/what to expect and how to heal ect . Both have REALLY improved and only have a pain here and there every so often. With that said, although I am way better in the archilies, NOw my knees are now taking the spotlight which has sent me back to crutches and a walker. I’m hoping to treat them as if I tore a meniscus or acl or platellar to recurve the same good results I did with the archilies. Curious if you would you treat patients whom have been crippled by an antibiotic the same as if you would one who has torn something in there knees? Would the protocols and guidelines to recovery be similar?

[@adnanlibya9917]

Thanks for these advice.. u help me a lot during previous Achilles each. All the best 👌

[@earthquakemagoon2505]

Excellent info! I needed to hear this! Thank you! Skål!

[@TreatMyAchilles]

You are welcome!

[@jaydubb2005]

Well I have been overloading on your videos for the last 2 months and I am thankful. My achilles tendonitis started during quarantine in 2020 because I was playing tennis 6-7 days a week. It got to a point where I couldn't run or split step without pain so i took off for 2 weeks. After I returned playing there was slight soreness but not enough to not play. I was still very ignorant to warming up properly to increase blood flow in the tendon, strength training, stretching calf and achilles region and recovery. In the winter i still play outside as low as 45 degrees but definitely not everyday so the achilles was fine in the winter. Still i was not cognizant of that i was load managing my achilles, it was just too cold. When it got to 60-70 degrees, I was back on the court almost everyday and within a month or so I started to feel the soreness again. I would ice it and hit the court the next day. One day i played 3 sets of Tennis, which i haven't done since i was a teenager. (I am 49 but in the best shape of my life) After the 3rd set, the achilles pain increased and the pain got higher above the typical region of achilles pain. So I iced it that day and it felt good so i hit the court the next day (ignorant) and didn't experience any pain. So i played the next day and had to stop. So i began to research and took off for 17 days with Ice for the pain/inflammation, stretching exercise once the pain subsided and strength training exercises. The 18th day I played for 30 minutes and it felt good, so i played again the next day (ignorant) for 2 hours and it felt good. So i played the next day (3 straight days=Ignorant) and within a 30 minutes I had to stop and was back at square one. That was April 27th and I have not played since then. Went to the doctor and they gave me a boot to wear for a week for stabilization and I started my rehab. What i have learned is that I must stretch my calves and achilles region for maintenance and recovery. I also must Load Manage to give myself time to recover and heal ( No more playing everyday for recovery purposes). As I will be hitting the court again this week for the first time, I must still incorporate Strength Training 1 or 2 times a week and stretch properly to prevent this injury to reoccur. Hopefully this helps some my fellow tennis players out there. Thanks Doc!!!!!

[@alfresua2772]

Hi Jeffrey, I'm a tennis player and I have pain on my left heel. It's been a while now like 10 months +. Everytime I step on the court my heel hurts. I just decided that I need to do something about it and I red your comments and I have a question. When you talk about strength training is this just for the heel or for the whole body? I'm 45 and I have been thinking to play every other day and exercise in between. Thanks for your comments man . I hope to hear from you.

[@jaydubb2005]

@@alfresua2772 Well ima gym rat and work out 4 days a week. Strength training for the whole body is a plus for overall well being, youth and vitality. I totally advocate for it as a lifestyle as long as you are living. (Hire a trainer for Initial education because there is so much to learn. Especially for us 40+ athletes and tennis players that think we are still 22. In regard to achilles tendonitis or heel pain....strength training for the heel or achilles tendonitis is a must. For my rehab, I stopped playing tennis for like a 3-4 Weeks to allow the tendonitis to heal a bit and just did calf raises everyday on the steps on the foot that was affected. 3 sets of 12 reps. Once it started to feel better and I started to play again for only 30 minutes (just hitting down the middle with minimal movement to Decrease the Load, I did the calf raises only 2-3 times a week. Once you feel better playing again for 30 minutes, you do not need to do the calf raises everyday because that would be you OVERLOADING again now that you are playing again. Remember this is predominately and Overload or Overuse injury. In essence....I was simply playing too much and was not warming up properly before I played to create blood flow through my body nor was I stretching my body and my calfs afterwards so I could heal and recover. Therefore my calfs would be tight, which causes more stress than usual on the achilles tendon. Now I only play 3 days a week and I warm up and stretch afterwards so I can play the best sport in the world.

[@alfresua2772]

@@jaydubb2005 thank you for your quick response. I love the game and I was playing pretty much every day and the warm up was just some volleys at the net and some ground strokes from the base line with no stretching. Now this is an eye opening for me and I'm going to be more conscious and do better warm ups. You are right we are not 20s anymore and all I wanted was just to play. Lol. Thanks again and happy hitting.

[@Mr.Majestic77]

Siimple soultion. Two procedures: 1st would be a "Debridgement" which is a procedure which the damaged portion of the Achilles tendon is removed and the healthy portion is strengthend. This is followed up with the 2nd procedure, which is called Platelet-Rich Plasma (PRP), which the patients own blood is collected, spun diwn into a serum and injected into the injuried area of the Achellis Tendon.

[@Sbzkxos]

I wouldn't say it's that simple. I had a debridement procedure in January and still am thinking about my Achilles every day. It's far better and I can run again with minimal discomfort the day after, but strengthening work is still important and something I have to keep up on

[@Mr.Majestic77]

@@Sbzkxos do you also do PRP therapy?

[@HoytMcBeth]

Excellent advice, thank you so much!

[@sandeepgillco]

Thanks for all your sage advice! I've had an Achilles injury over the past year - recovered by month 6 but flared up again in month 9. Now at month 12 and it's much better again. I'm now running 5 times a week and very slowly increasing pace and distance (I alternate speed and distance days, keeping distance runs quite slow). As long as I stick to a strength session 1-2 times a week, are two rest days (or just one if I increase to six runs a week) enough? Training for an eventual ultra means running 5-6 times a week may be necessary for me!

[@morrisseyDAD]

Thanks for the video. Should one also reduce or stop the eccentric heel drops once back to normal running volume ?

[@liljemark1]

Heavy slow resistance training is important to keep your body strong and able to handle the running volume, even after you start and continue running. As you increase strength in your calf, you could increase resistance (weights) while cutting down reps per set. I think physios usually say total of 30-45 reps per muscle per week, maybe in two sessions (and in manageable sets), is required to maintain strength. If your heel drops are with body weight and simply warmup, make sure not to overdo them.

[@timocuyvers1501]

Like you said these are very obvious tips.

[@p.k9012]

Speed work start and problem start

[@fcrossface7875]

Marinca should really address jump rope injuries because all I see is running...

[@liljemark1]

I think they target runners and tennis players because the amount of people and potential clients they'll reach. I'd suspect recovery from jump rope injury with heavy slow resistance training doesn't differ recovering from injury due to running or tennis. If the body does not have the capacity to handle the stress from the sport, you get better by increasing the capacity of the body and then slowly introduce the sport again to the body.

[@p.k9012]

I am runner my Achilles tendon problem pain relief tablet tell