Top Tips for Insertional Achilles Tendinopathy

My experience with insertional Achilles inflammation, shows this is problem of a tight calf muscle, which causes too much tension in one more areas of the Achilles attachment site. My successful treatment is loosening the muscle with intense massage with hands or some device like a Lacross ball, or even a broom handle. Refer to TB12 for technique.

I found that sitting at in my office with feet flat on the floor would cause the area to get very inflamed, best to elevate the foot or place it out in front instead of directly below. 6-7 hrs a day in this position was a big no no until I realized what was happening.

Hello again! I definitely have this ailment as well as what appears to be a prominent Haglund’s deformity (only on this foot). My ped dr added heel inserts in October and recommended physical therapy, but do you think the deformity will preclude any healing? I’ve now had this pain since a sudden twinge I got playing tennis last May (stopping suddenly). Limping for 9 months! My dr says I’m a good candidate for surgery where the tendon is split like curtains and the deformity is ground away. What would you suggest? Thank you!

I wear Oofos recovery slides around the house. Does that work?

I have a problem with Achilles caused by antibiotics.
It is definitely. insernational tendinopathy. Problem is that I dont feel pain walking round flat shoes or bare feet but feel pain wearing shoes when shoe touches my achilles and second during night when my foot is lying od bed.
So my question is, if I dont feel pain walking flat shoes does it mean that I Can start strengthening them? And second should I put heel inserts to shoes even I dont suffer walking od flat shoes or barefoot?

Thanks for that, I will stop using the stair stretches immediately that I was told to do. Should I stop doing lunges as well though?

Thanks for the tips. I have been suffering from this for some time as a result of running. Its an annoying painful injury

What would happen if the pain from the heel bone is now moving upwards
Isnt that double trouble now😢

While I was recovering from a calf strain in both legs, I think I developed insertional Achilles tendinitis in both heels. While I was using heel lifts for calf strain, I took off the heels after 2 weeks and within a few days, I started having pain in my heels where the Achilles join. I think this is because my calves remain very tight due to the scar tissue that forms while healing. I am currently using even higher heel cups due to heel pain. It feels more comfortable and started to feel better. However, when I used it for 2 weeks and tried to reduce the height of the heel, my heels flared up because my calves were still very tight. I raised the heels back up again. The flare up seems to have subsided now. I started massaging my calves with a massage gun to relieve tension. What would you recommend in this situation?

What exercises would you recommend for this issue?

I am a bit confused. you dont recommend any exerciese for insertional achilies tendenitis?

The classic “horse shoe” pain on back of the heel, near the bottom edge of the heel.. is that also insertional Achilles tendinitis?

Ah, I was stretching my calf a bit just figuring it might help.
It didn’t lol

That would explain why I can no longer wear flip-flops but I'm ok with heels. I'm also on in trainers... would being a front sleeper aggravate it? I feel it is over stretched down but I really struggle with any dorsifexion. I have to go down stairs sideways... embarrassing at 47 ...

What if you have both insertional and mid?

Marvelous, thank you

I made the mistake of trying to do the wall calf stretches because I didn’t know what I had. I thought it was plantar fasciitis alone. I stopped doing the calf stretches in March and my right foot won’t function correctly. I went for an MRI and they can’t even tell if it is a small partial tear or tendinitis. I cannot believe how difficult it is to deal with the healthcare system in the USA. I don’t know if the orthotics a podiatrist gave me are the right thing to do or not but I put an extra layer of foam underneath my heel. If I use heel wedges, that are hard, it hurts my arches. I don’t know where to turn because I can’t even get an appointment with an orthopedist who already has said he can’t figure out my MRI. If anyone thinks the USA is the place to be for anything, they are crazy. I am desperate to get over this issue which started in November 2022 and I can’t find anyone to help me so far. Some days my right ankle locks up and some days it doesn’t. If you have any input on this, I’d really appreciate it.

What is the injury that swells up on either side of an insertional Achilles injury?

Found this out after I spent like 2 weeks doing the wrong heel stretches and ended up going to a doctor because my heel pain became so bad I couldn’t walk properly. Lmao

Hi, I was wondering if I already have custom insoles made for plantar fasciitis, but they drop down a little at the heel part and slightly put my foot into a dorsiflexion (because it's like a cup to hold my heel in and it's softer than the rest of the insole), should I get new insoles made? Is it possible to get a 2 in 1 that tackles plantar fasciitis and also achilles tendonitis?

Is using orthotics with a sneaker with a 10 mm heel drop effective for insertional tendonitis or is that just plain Overkill

Thank you so much, I have suffered with insertional tendonitis probably from years of Skateboarding! You are a life saver with the advice on NOT! streching the calf in the early stages of inflamation and injury, and not walking round flat shoes or bare feet. I have struggled for a week now as I thought it was better then decided to walk to work invloving a steep hill and felt or heard a faint click or pop in my heal and carried on then the next morning Boom! it was back with a vengence! swollen, red and sore to the touch! So now, Patience and your advice is giving me hope that in a few weeks it will have settled then maybe I will start cycling to build up strenght. Thank you 🙂😇😇😇😇😇

I think i have insercional tendinitis on left heel but also feels very sore on the midportion. Fisio told me yesterday, ususally is on milportion but sometimes the injury gets up (inflamatory process) and can also get on other tendons high up on calf and knee. Its true? And what exercises to do in this case? In my right foot its almost midportion and high up when the tendon gets together on the calf muscles...

You are great! Thank you so much for your videos. This is finally it after a couple of doctors who said that I am already too old so it is ok to have my feet hurt (I am 41) and another one who told me to do those stretches that absolutely made my problem worse. Even if I told them I have pain in the back of my heel bone they would prescribe me exercises against plantar fasciitis. I figured a shoe thing myself already, were adding massages and work with my foot stability, and now this. Thank you again.

I had Haglunds resection and achilles repair. No to little pain, but I cannot get that "tight" feeling to go away. When sitting, I cannot put my knee over my foot. Any suggestions would be greatly appreciated. Thank you for your videos.

I'd like exercises to help with this issue.

Yes, this is my pain. trying to read comments here that would really help me with my self-rehab. Thank you.

Thank you. You helped me too much

Thank you for this specific, detailed explanation. I now feel well-informed about how to correctly plan my recovery efforts.

Interesting advice. I just had an a doctor recommend stretching constantly with an insertional issue. So you're saying no stretching?

Absolutely very clear and very helpful- thank you

Thank you for this video. If I’ve been doing 20kg weighted standing heel raises with straight and bent knee for 2 months without pain, when should I start considering doing off a step?

I don’t want to too soon and restart the healing process. Is it better to continue adding weight rather than move to over a step for now?

I have this on both sides and plantar fasciitis, both sides. I've had to drop shifts over the years because of the pain, full time to barely part time.
My sympathy to anyone experiencing the same pain!
Thank you for your videos, super helpful!

Try to lose weight and don't stand to long on one place can do miracles. If you want a truly treatment take rest massage the entire body wear heel toppers, special treatment massage for the foot to let the blood float take the bicycle instead of walking and if you walk walk easy don't run. If you go to sleep put your legs high on the bed.

Goodluck!!

I find this so so so pain . i am doing stretching also why it is not working in me i am so tired of it😢😢

I have a bump near the insertion area but its only painful when i press on it, if i run and exercise i dont feel it at all. Is this the same issue?

Hello , how do I know if I have a bursitis or an insertional achilles tendinopathy? Is there an easy way to figure out at home? Thank you!

Thank you for telling us the "difference." Mine is definitely insertional tendonitis.

does the insertional achilles cause also lots of inflammation at the achilles mid portion? or its two different injuries because I think I have both

The pain isnt that high. The pain is closer to the floor and goes around the entire heel.

i love your accent!

37 year old male and I have been suffering with what I believe is insertional achilles tendonitis for 1 year. Nothing seems to be working and 2 MRI’s have shown no issue. I also have low dorsiflexion in the same foot. Shall I avoid improving dorsiflexing from the floor (e.g. squat positions) as I’m wondering if this could have something to do with my issue? Really struggling to walk longer then 5 minutes and would welcome any advise please.

Is recovery time for this the same as if its up higher?

Oh, this pinpoints my symptoms. Thanks for making this video and how to heal this type of tendinopathy.

Hi great stuff. What about leg workouts like squats, deadlifts, leg extension, curls?

What actually causes insertional tendinitis? Is it small tears from tissue where the tendon joins the bone?

Im going through this now tried everything, 2 physios a chiropractor and even tried acupuncture 3 sessions, absolute agony and no improvement, Iv been doing tip toe raises for 3 days and seeing some improvement but still a way to go, really missing playing fottball.

Have been watching your videos for a while now, so I am wondering what you think about radial shockwave therapy which I have started to have on my Achilles? Would you recommend it? It initially worked straight after and I could walk without limping but until I go back next week I have days where it's ok and then it's painful?