Sports Injury Physio

Achilles Tendonitis Stretching Exercises: When To Resist the Urge (And Advice) To Do These

Stretching to get rid of Achilles tendon pain feels natural for many people, but new research indicates that this should be avoided in the early stages of Achilles tendonitis. Sports physio Alison explains how the conventional wisdom around Achilles stretching exercises has been debunked lately and what you should do instead. 🌟 Need help with an Achilles-related injury? You’re welcome to consult one of the physio team [https://www.treatmyachilles.com] at Treat My Achilles via video call for an assessment and a tailored treatment plan. 👉 Put heel-lifting inserts like these [https://geni.us/8ZVFfK5] into your shoes to reduce the general stretch on your injured Achilles tendon. If you buy anything via this link, we might get a small commission at no extra cost to you. 🔎 You can easily browse all the videos we have on this topic here [https://www.youtube.com/playlist?list=PL1sDnegMCeASpJG2McxhBrRa6Rhgns6jj]. 📽️ Other videos mentioned in this one: ➡️ Foam Rolling & Massage For Achilles Tendonitis - Dos & Don’ts [https://youtu.be/88O6U0jv6Ic] ➡️ Using a Massage Gun for Achilles Tendonitis [https://youtu.be/Pioy9ufyDIg] ➡️ Dry Needling for Achilles Tendonitis [https://youtu.be/KtIEd9zIRIA] ➡️ Achilles Warm-up Before Running [https://youtu.be/kz5c3x-WNr8] ➡️ Achilles Warm-up for Pickleball [https://youtu.be/2ckE1Y7eNcc] ➡️ How to Adapt Yoga for Achilles Tendonitis [https://youtu.be/ePL9C9DnOIs] ➡️ Adapting Pilates For Achilles Tendonitis [https://youtu.be/HamZ7L6t8uI] ➡️ Achilles or Heel Pain when Doing a Squat [https://youtu.be/gi-tvosxA8g] 🧾 Article: Stretching for warm-ups and cool-downs [https://www.treatmyachilles.com/post/stretching-for-warm-ups-and-cool-downs] 🔎 Here is our library with resources on Achilles tendonitis/tendinopathy [https://www.treatmyachilles.com/achilles-articles/achilles-tendonitis-tendinopathy] 📚 Chapters in this episode: 00:00:00 Introduction 00:00:39 What is a stretch? 00:02:26 Achilles tendonitis: When not to stretch 00:03:47 Insertional Achilles tendonitis 00:05:01 Why the calves feel tight with Achilles tendonitis 00:06:01 How relieve calf tightness 00:06:23 The bigger picture References: Cook, Jillianne Leigh, and Craig Purdam. "Is compressive load a factor in the development of tendinopathy?." Br J Sports Med 46.3 (2012): 163-168. Docking S, Samiric T, Scase E, Purdam C, Cook J. Relationship between compressive loading and ECM changes in tendons. Muscles Ligaments Tendons J. 2013;3(1):7–11. Published 2013 May 21. doi:10.11138/mltj/2013.3.1.007 Pringels, L. et al. (2025) "Effectiveness of reducing tendon compression in the rehabilitation of insertional Achilles tendinopathy: a randomised clinical trial" British Journal of Sports Medicine. Published Online First: 26 February 2025.

Gluteal Tendinopathy Exercises - Which Ones Work, Which To Avoid, Pain Guidelines

In this episode, sports physio Maryke Louw explains how to use pain to guide the intensity of your gluteal tendinopathy rehab exercises. She also demonstrates exercises that are likely to increase your pain, and some that are designed to be more kind to your painful tendon. 🌟 Need help with an injury? You’re welcome to consult one of the team at Sports Injury Physio via video call [https://www.sports-injury-physio.com/] for an assessment of your injury and a tailored treatment plan. 👉 Related videos and articles: ➡️ Is Walking Good For Gluteal Tendinopathy? [https://youtu.be/YCo_7GDAlNE] 🧾 Running with Gluteal Tendinopathy [https://www.sports-injury-physio.com/post/running-with-gluteal-tendinopathy-how-to-tailor-your-runs-to-allow-recovery] ➡️ Glute Bridge Exercise: 4 Progressions + Benefits [https://youtu.be/dodjximVxVk] 🔎 Want to dig deeper? Here is our library with a wealth of information on gluteal tendinopathy [https://www.sports-injury-physio.com/tendinopathy/gluteal]. 📚Chapters in this episode: 00:00:00 Introduction 00:01:13 Important concepts for rehab 00:03:31 Use pain to tailor rehab 00:07:07 Exercises to avoid 00:10:08 Rehab exercise examples 00:21:40 How we can help 📰 Subscribe [https://geni.us/sipnews]to the Sports Injury Physio e-newsletter

Best Treatment for Partial Achilles Tears/Ruptures ... And Why Scar Tissue is Good

The best treatment for partial Achilles tears involves getting the balance right between protecting the injured tendon and gradually making it stronger again. Sports physio Maryke Louw explains how to achieve this, what the recovery time for a partially torn Achilles tendon might be, as well as why leaving the scar tissue alone is necessary for effective tendon healing. 🌟 Need help with an Achilles-related injury? You’re welcome to consult one of the physio team [https://www.treatmyachilles.com] at Treat My Achilles via video call for an assessment and a tailored treatment plan. 👉 Mosts models of the following running shoe brands have a good heel-to-toe drop to help your torn tendon knit back together: ✅ Asics [https://geni.us/asics-store] ✅ Brooks [https://geni.us/FZpZoZA] 👉 Heel-lifting shoe inserts [https://geni.us/8ZVFfK5] (adjustable) are also kind on your tendon. Some links here are to places where you can buy something relevant. If you do, we might get a small commission at no extra cost to you. 📽️ Other videos mentioned in this episode: ➡️ Symptoms - Partial Tear vs. Complete Rupture [https://youtu.be/sXmc-DiaHVo] ➡️ Diagnosis and Treatment of Complete Ruptures [https://youtu.be/40ytqVSXLJg] ➡️ Achilles Ruptures - Non-Surgical Treatment [https://youtu.be/ZuOw_eI5eYk] ➡️ Achilles Rehab after Rupture Repair Surgery [https://youtu.be/uF8d36TDacw] 📚 Chapters in this episode: 00:00:00 Introduction 00:01:10 Who needs surgery? 00:03:13 How tendon tears heal 00:11:48 Recovery times 00:15:04 Treatment 00:16:51 Effective protection of the tendon 00:26:50 Effective loading 00:32:15 Injections 00:33:34 How we can help

Did the Menopause Cause Your Tendonitis? Here's Why, and How to Treat It

Can the menopause cause tendonitis? Yes. Sports physio Maryke Louw explains the link between the menopause and tendonitis, what your treatment options are, and how to fine-tune your exercise regine and life in general to prevent this from happening in the first place (or again). 🌟Need help with an injury? You’re welcome to consult one of the team at Sports Injury Physio [https://www.sports-injury-physio.com/] via video call for an assessment of your injury and a tailored treatment plan. 🔎 Want to dig deeper? Here is our library with a wealth of information on various types of tendon injury: 🧾 Gluteal tendinopathy [https://www.sports-injury-physio.com/tendinopathy/gluteal] 🧾 Adductor tendinopathy [https://www.sports-injury-physio.com/tendinopathy/adductor] 🧾 High hamstring tendinopathy [https://www.sports-injury-physio.com/tendinopathy/proximal-hamstring] 🧾 Distal hamstring tendinopathy [https://www.sports-injury-physio.com/tendinopathy/distal-hamstring] 🧾 Patellar tendinopathy [https://www.sports-injury-physio.com/tendinopathy/patellar] 🧾 Tibialis posterior tendinopathy [https://www.sports-injury-physio.com/tendinopathy/tibialis-posterior] 🧾 Peroneal tendinopathy [https://www.sports-injury-physio.com/tendinopathy/peroneal] 🧾 Achilles tendinopathy [https://www.treatmyachilles.com/achilles-articles/achilles-tendonitis-tendinopathy] 🧾 Tennis elbow [https://www.sports-injury-physio.com/tendinopathy/tennis-elbow] 🧾 Proximal biceps tendinopathy [https://www.sports-injury-physio.com/tendinopathy/proximal-biceps] 🧾 Distal biceps tendinopathy [https://www.sports-injury-physio.com/tendinopathy/distal-biceps] 🧾 Triceps tendinopathy [https://www.sports-injury-physio.com/tendinopathy/triceps] 🧾 Abdominal tendinopathy [https://www.sports-injury-physio.com/tendinopathy/abdominal] 🧾 And here's the article about supplements for tendon repair [https://www.sports-injury-physio.com/post/tendon-repair-supplements-what-does-the-research-say] that I mention in this episode. 📽️ Our YouTube Playlists with advice on specific types of tendon injury: ▶️ High Hamstring Tendinopathy [https://www.youtube.com/playlist?list=PLkRW4ITRa6bCsSsh_kcF8gX6pPUXFYZkU] ▶️ Gluteal Tendinopathy [https://www.youtube.com/playlist?list=PLkRW4ITRa6bDEJQx5Wr_MjWP2XecrI4Q2] ▶️ Posterior Tibial Tendonitis [https://www.youtube.com/playlist?list=PLkRW4ITRa6bAQFz8Ll1O0YjqDPFXYbmeq] ▶️ Patellar Tendinopathy [https://www.youtube.com/playlist?list=PLkRW4ITRa6bBS_FPd1P8jKFmQ3N2P6G94] 📚Chapters in this video: 00:00:00 Introduction 00:00:41 The link between the menopause and tendonitis 00:03:57 How to treat it 00:05:24 Strength training 00:08:04 Supplements 00:09:02 Hormone Replacement Therapy 00:11:19 Prevention 00:15:29 How we can help 📰 Subscribe [https://geni.us/sipnews] to the Sports Injury Physio e-newsletter

How to Stay Active While Recovering from Achilles Tendonitis

How much can you exercise or play sports with Achilles tendonitis? Sports physio Alison Gould shares some tips and tricks for making sure you pitch your activities, including just getting through life day-by-day, at the right level to allow your Achilles injury to recover. 🌟 Need help with an Achilles-related injury? You’re welcome to consult one of the physio team at Treat My Achilles [https://www.treatmyachilles.com] via video call for an assessment and a tailored treatment plan. 👉 You can easily browse all the articles we have on this topic here [https://www.treatmyachilles.com/achilles-articles/achilles-tendonitis-tendinopathy]. 📽️ Other videos mentioned in this one: ➡️ Achilles Tendonitis Causes, Symptoms, and Diagnosis [https://youtu.be/cNOxd3w37K0] ➡️ Eccentric Exercises for Achilles Tendinopathy/Tendonitis [https://youtu.be/yGCZCzCOp88] ➡️ 3 Calf Raise Alternatives for Toe Pain or Fused Toes [https://youtu.be/ME9EOKCYL4k] ➡️ Exercises for Insertional Achilles Tendonitis [https://youtu.be/PoCJXC3fjps] ➡️ Why Relative Rest is Important for Achilles Tendinopathy Treatment [https://youtu.be/XMvcJIrqYhY] 📚 Chapters in this episode: 00:00:00 Introduction 00:02:43 Using symptoms to judge activity levels 00:05:43 How much pain is OK? 00:07:58 Comparing symptoms with the previous week 00:08:51 Comparing between activities 00:09:50 Comparing recovery times 00:10:40 How to edit or adapt activity levels 00:11:47 Keeping an eye on function 00:13:34 Common training errors 00:24:01 Preparing for a key event 00:29:04 Summary