Exercises For Achilles Tendonitis/Tendinopathy - What, When, How Often?

In this video, Maryke discusses how exercise benefits your Achilles tendon when you have Achilles tendonitis, what exercises you should be doing, how you can adapt them to suit your needs, and how to know when you're ready to get back to sport.

🌟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: https://www.treatmyachilles.com

👉Other relevant videos:
- Recovery Times for Achilles Tendonitis - The Factors that Influence It: https://youtu.be/RG00REAhTa8
- Top Tips for Insertional Achilles Tendinopathy: https://youtu.be/mWUzsQILzWA

📚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-A38.

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