Exercises For Achilles Tendonitis/Tendinopathy - What, When, How Often?
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Published 2022-12-19
🌟Need more help with your injury? You’re welcome to consult one of the team at TMA online via video call for an assessment of your Achilles injury and a tailored treatment plan: www.treatmyachilles.com/
👉Other relevant videos:
- Recovery Times for Achilles Tendonitis - The Factors that Influence It: • Recovery Times for Achilles Tendoniti...
- Top Tips for Insertional Achilles Tendinopathy: • Top Tips for Insertional Achilles Ten...
📚Chapters:
00:00:00 Introduction
00:01:12 How exercises help treat Achilles tendonitis
00:03:31 Exercises should be individualised
00:04:41 What strength exercises to do
00:05:25 How to adapt your exercises
00:17:40 How to add and increase weights
00:27:02 When can you go back to sport?
00:29:24 Maintenance exercises to prevent recurring Achilles pain
00:31:56 How we can help
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References:
Van Der Vlist, A. C., et al. (2021). "Which treatment is most effective for patients with Achilles tendinopathy? A living systematic review with network meta-analysis of 29 randomised controlled trials." British Journal of Sports Medicine 55(5): 249-256.
Gravare Silbernagel K, Vicenzino BT, Rathleff MS, et al. Isometric exercise for acute pain relief: is it relevant in tendinopathy management? British Journal of Sports Medicine 2019;53:1330-1331.
Rio, E., Kidgell, D., Purdam, C., Gaida, J., Moseley, G.L., Pearce, A.J. and Cook, J., 2015. Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. Br J Sports Med, 49(19), pp.1277-1283.
O’Neill, S., Radia, J., Bird, K., Rathleff, M.S., Bandholm, T., Jorgensen, M. and Thorborg, K., 2019. Acute sensory and motor response to 45-S heavy isometric holds for the plantar flexors in patients with Achilles tendinopathy. Knee Surgery, Sports Traumatology, Arthroscopy, 27(9), pp.2765-2773.
Beyer, R., Kongsgaard, M., Hougs Kjær, B., Øhlenschlæger, T., Kjær, M. and Magnusson, S.P., 2015. Heavy slow resistance versus eccentric training as treatment for Achilles tendinopathy: a randomized controlled trial. The American Journal of Sports Medicine, 43(7), pp.1704-1711.
Cook, J.L. and Purdam, C.R., 2009. Is tendon pathology a continuum? A pathology model to explain the clinical presentation of load-induced tendinopathy. British Journal of Sports Medicine, 43(6), pp.409-416.
Silbernagel, K.G., Thomeé, R., Eriksson, B.I. and Karlsson, J., 2007. Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy: a randomized controlled study. The American Journal of Sports Medicine, 35(6), pp.897-906.
Clifford, C., et al. (2020). "Effectiveness of isometric exercise in the management of tendinopathy: a systematic review and meta-analysis of randomised trials." BMJ Open Sport & Exercise Medicine 6(1): e000760.
O’Neill, Seth, Paul J. Watson, and Simon Barry. "Why are eccentric exercises effective for Achilles tendinopathy?" International Journal of Sports Physical Therapy, 10.4 (2015): 552.
Baxter JR, Corrigan P, Hullfish TJ, O'Rourke P, Silbernagel KG. Exercise Progression to Incrementally Load the Achilles Tendon. Med Sci Sports Exerc. 2021 Jan;53(1):124-130. doi: 10.1249/MSS.0000000000002459. PMID: 32658037.
Cook, J. L., et al. (2018). Insertional and mid-substance Achilles tendinopathies: eccentric training is not for everyone–updated evidence of non-surgical management. Journal of Manual & Manipulative Therapy 26(3): 119-122.
Martin, R. L., et al. (2018). "Achilles pain, stiffness, and muscle power deficits: midportion Achilles tendinopathy revision 2018: clinical practice guidelines linked to the International Classification of Functioning, Disability and Health From the Orthopaedic Section of the American Physical Therapy Association." Journal of Orthopaedic & Sports Physical Therapy 48(5): A1
All Comments (21)
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👉 A set of hand weights will enable you to gradually increase the difficulty of your Achilles rehab exercises: geni.us/BUZ3ZKB If you buy anything via this link, we may get a small commission at no extra cost to you
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Such a helpful video! I had three physio sessions with a highly recommend physio in my area, and all they did was rub deep heat on my foot for 15mins each time 🤦♀️ I’ve learned so much more from your videos than from any practitioner I’ve actually paid good money to get help from. Thank you!
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Thank you very impressed!
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You were big help in my Achilles tx. I agree with everything you say.
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you did the best video about this!
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Thank you. Very useful. I’m recuperating from Achilles tendinitis. Glad I found these tools this tine around. When physical therapy isn’t available at the moment, this guidance and support is appreciated.
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Very helpful!
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Maryke, this was such a HELPFUL video. Thank you so much for your very clear explanations.
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Excellent video, full of very useful information,clear explanation and links. Thank you Maryke!
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Excellent video! Really informative. Thank you.
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Such amazing information. This is a life saver! Thank you!
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Wow, just what I was looking for. Thankyou 🙌 and such a well put together and paced video 👏👏
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Extremely informative this is EXACTLY what my physio is doing with me. I am coming up for a year in rehab and just starting to slowly build up the running miles. The biggest thing I have noticed is Achilles tendonitis rehab takes time, patients and persistence!
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Absolutely incredible explanation, Maryke. Thank you so much for all this incredible and sound advice. I feel like you've answered so many questions of mine in such a clear and methodical way. There is hope after all!
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So many videos on this subject! Barely any go into depth on what to do. This video is awesome!! Covers all the 'in depth' information that is needed. Best video out there!! I wish you were located here in Arizona then I would come to do therapy there! Thank you Maryke!! Skal!
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Very thorough video thanks
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Thank you so much for your great video. You break everything down and explain it so well. I'll use these to help my current injury.
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Thank you so much, this has been incredibly informative and helpful
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Thank you for a great video!
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clear information, very useful!
