3 Best Exercises For Achilles Tendon Pain...The Latest Research -

How to fix Achilles Tendonitis. Here’s the latest research on what works the best to treat Achilles Tendinopathy AND what is either no longer considered helpful… or could even aggravate your Achilles tendon pain.

0:00 Intro
0:12 EXERCISE 1. Eccentric Contraction
1:42 EXERCISE 2. Standing HSRT
2:54 EXERCISE 3. Bent Knee HSRT
3:24 Summary of Achilles Rehab Exercises
3:40 How long does Rehab take?
3:52 Does Cross Friction help?
4:16 Should you use ice?
4:27 Should you stretch your Achilles?
4:40 Can you still continue to train?
4:52 Other causes of Achilles Tendinopathy

THE BEST EXERCISES TO FIX ACHILLES PAIN
Researchers agree that ‘Eccentric Contraction’ exercises are the best way to help Achilles problems. So, we start there. But progressively ‘Heavy Slow Resistance Training’ exercise with reducing reps recommended by Beyer et al. have show to be equally effective and better at the 12 week mark of rehab so one, both, or a combination of these two approaches is the way to go.

SHOULD YOU USE CROSS FRICTION, STATIC STRETCHING, OR ICE IN ACHILLES REHAB?
There doesn’t seem to be enough good research results for any of these to include them in an Achilles Rehab program. And for Insertional Achilles Tendinitis stretching can compress the tendon and aggravate it.

CAN YOU CONTINUE TO TRAIN WITH ACHILLES TENDINOSIS?
As long as you reduce your training loads, and include more rest days between training, research seems to indicate that training at a reduced load is not detrimental to rehab. So if you have Achilles Pain with running there’s still hope you wont lose all your fitness.

HOW LONG DOES ACHILLES TENDONITIS REHAB TAKE?
Tendons are notoriously slow to heal so Achilles rehab usually last 12 weeks or more, but the earlier you start the better.

THE MAIN ACHILLES RESEARCH PAPERS USED IN THIS VIDEO:
https://www.researchgate.net/publication/354938558_An_Overview_of_Achilles_Tendinopathy_Management
https://www.sciencedirect.com/science/article/pii/S2059775421002108
https://pubmed.ncbi.nlm.nih.gov/17307888/

WHAT IF I’M NOT IMPROVING?
Sometimes the increased load that causes Achilles Tendinopathy can come from subtle things like changing your training shoes, a lack of ankle mobility, or weakness in the muscles that support the foot arch, so if you’re not improving one of these may be the underlying cause.

***I will be releasing videos that show how to strengthen the Muscles That Support The Foot Arch and another on Ankle Mobility very soon.
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