Name: Playbook - Dr. Caleb Burgess - Achilles Tendon Essentials - Insertional
Uploaded: 2024-04-19T04:48:15.250Z
Duration: 20 min
Description: Achilles Tendon Essentials - Insertional

Achilles Tendinopathy, better known as "Achilles Tendinitis", is a condition where the tendon that attaches the calf muscles to the heel bone becomes irritated and painful

It's divided into 2 categories based on where the symptoms are located:

1) "Insertional", where the pain is on the back of the heel bone where the Achilles tendon attaches

2) Mid-substance", where the pain is above the heel bone more in the middle of the tendon

This group of exercises includes those that typically work very well for those with "Insertional" Achilles Tendinopathy, where exercises deliberately avoid stretching the tendon too much as it's being strengthened, as this can actually aggravate symptoms more

Typically, if you limit, modify, or stop activities that aggravate your symptoms and then slowly build up the tendon's capacity again with gradual strengthening, you can expect to recover within 2 to 12 weeks, however, some cases will take significantly longer

And it's important to note that although you might feel like you need to stretch the area to help decrease pain and tightness, this often makes symptoms worse, as I previously mentioned, so I would recommend avoiding that in most cases

This routine is meant to be performed every other day, although you can perform them daily depending on your schedule and how you feel doing them.

As always, if you find that certain exercises seem to be too challenging or even uncomfortable, please don't hesitate to reach out to me via direct message (see the 3 dots at the top right corner of the app) so that I can give you a modification or alternative.

P.S. If you find that you're really struggling and need something more customized/tailored to you and your individual body and situation, send me a message to set up a 1-on-1 virtual consultation, where I'll put you through a detailed movement exam and then put together your own customized program!

*Listen/watch video for detailed description
*Rest time is between sides
*Take at least 3 seconds to lower down on each rep

- Perform for a goal of between 8-15 repetitions on each side

- If you need to, use your hands to assist more or less depending on if this is too painful or too difficult to perform for the goal repetitions

Heel Raise - 2 to 1 Eccentric - Flat Ground

Heel Raise - 2 to 1 Eccentric - Knees Bent - Flat Ground

*Listen/watch video for detailed description
*Rest time is between sides
*Take at least 2 seconds to lower down on each rep

- Perform for a goal of between 5-10 repetitions on each side

- If you need to, use your hand(s) to assist by holding onto a chair/pole etc more or less depending on if this is too painful or too difficult to perform for the goal repetitions

Rear Foot Elevated Split Squat - Static Heel Raise

*Listen/watch video for detailed description
*Rest time is between sides
*Take 2 seconds to go up, hold 1 sec at the top, and take 2 seconds to lower down on each rep

- Perform for a goal of between 8-15 repetitions on each side

- If it's too difficult or uncomfortable to perform for the goal repetitions, either go up with 2 legs and then down with 1 leg, or just perform on 2 legs

Single Leg Bridge - Static Heel Raise

Achilles Tendon Essentials - Insertional

Posterior Shin Splints Essentials - Part 1

Posterior Shin Splints Essentials - Part 2

I really liked the exercise to develop balance and stability of the ankle.

Alex

Ankle Stability Essentials

These exercises showed me that a potential cause of my knee pain is lack of ankle strength. Definitely feel the calves and hips getting activated, too.

Julie

Excellent. Can you please explain the difference between heel raise with straight & bend leg? 🙏🏻

Achilles Tendon Essentials - Insertional

More workouts from Dr. Caleb Burgess