ACHILLES TENDON EXERCISES: How to treat mid-portion vs insertional achilles tendinopathy

Timestamps:
00:00 Intro
00:36 What is achilles tendinopathy?
1:01 Insertional vs midportion tendinopathy
1:26 What causes achilles tendinopathy?
1:42 Acute vs chronic tendinopathy and why this is important
3:10 Early phase exercises to do
4:13 Difference between mid portion and insertional tendinopathy exercises
4:46 Mid phase exercises
7:15 Late phase exercises
Achilles tendinopathy can feel frustrating - but not when you know the right exercises to do and WHY! Join Craig and Dorian as they explain the important difference between mid-portion and insertional tendinopathy, how to progress appropriately, and expected timelines for your rehab. You don't want to miss this video.
For more exercises to do for your achilles tendon pain, check out our achilles specific programs through the app:
-theprehabguys.com/program-ach...

[@nelz2012]

This is precisely the issue I have been experiencing for 8 months. Thank you for this video. It is exactly what I needed. 👏🏻

[@jakekim9885]

Any Advice on the sets and reps? Frequency per week?

[@Bucci247]

Very good video. If you have Insetion tendinopathy, does that change what exercises you should do? Or, would the recommended treatment be the same?

[@ThePrehabGuys]

During the initial phase, we want to keep the foot from moving into dorsiflexion (toes/foot moving towards face) so as shown in the video, we don't want the heel to drop if on an elevated surface. Exercises for insertional tendinopathy should first be done from neutral to plantar flexed (foot on gas pedal) ranges!

[@sunflowerlightlove3891]

Great video! I have been struggling with both mid-portion and insertional Achilles tendinopathy off and on for two years. I was wondering if I should train both at the same time or separate? Also how many times out of the week should I do these exercises? Thank you so much!

[@ThePrehabGuys]

Great question! It somewhat depends on what symptoms you are experiencing now but if you can train both without an exacerbation of symptoms you can absolutely give it a try! In regards to frequency, again, depends on irritability of the symptoms however starting with 3-4x/week and progressing from there can be a good place to start! Also, definitely recommend checking out our Achilles programs through the app if interested! bit.ly/tryprehabYT

[@Rnx-lt9hw]

I run a lot, particularly on indoor turf and I need need need help with Achilles therapy

[@ThePrehabGuys]

This video is a great resource as well as our blog: theprehabguys.com/rehab-achilles-tendinopathy/

[@aronvidaurre5477]

Can I do this while also continuing to play soccer , or would you recommend I finish all phases and then play soccer

[@ThePrehabGuys]

great question! Depends on symptoms you may or not feel after you play soccer. It could be helpful to monitor time played and intensity of symptoms experienced if you're not playing a game/tournament. If pain is mild (think ≤3/10) and does not persist the following day, you can gradually play more minutes while continuing to strength train and rehab that Achilles!

[@jesse73429]

I am a heavy weight runner. I Got some max cushion shoes for running cause my previous shoes were giving me shin splints. These max cushioned shoes worked great for reducing shin splints but now I’m getting symptoms of Achilles tendonopathy. Any idea what is going on 😅?

[@ThePrehabGuys]

Happy the shin splints are improving - check out this blog for additional info on shin splints: theprehabguys.com/shin-splints-exercises/
The Achilles may be asking for extra TLC - range of motion, strength, both - try out these exercises and let us know how the tendon feels!

[@MKBENTOT]

I’m a mail courier. I walk about 17 to 21 km a day and end up getting insertional pain. I’ve usually been wearing barefoot style shoes with great success , so thought my feet were pretty strong , but ended up buying some hokas with a raised heel.
Any thoughts on what style shoes are best for me seeing how many miles I put on? The low drop shoes were good for years never had any issues , but maybe now they are playing a role in my tendinitis , I’m not really sure

[@superspeederbooster]

what about high portion Achilles pain?

[@ThePrehabGuys]

could be treated like a mid-portion Achilles tendinopathy!

[@totallyraw1313]

The guy with the glasses has the voice of a classic "Poindexter", as they would say in the US 😄