Achilles tendon treatment on myself day 11
Channel: Spire Injury Clinic
Date: 25/03/2022

Achilles tendon treatment you can perform at home.

I injured my Achilles 11 days ago whilst out on a run. At 4.5 miles I noticed the pain. I had to run a further 5 miles to get home by which time my Achilles had become extremely painful. 

I decided I would show you the treatment I would perform on myself to get over this injury. You will then have a comprehensive guide on how to perform self treatment if your Achilles ever becomes injured like mine.

One thing to make clear. I am not saying "Suck it up and get running!" Runners will always want to run. To stop that is mentally very challenging. So following the decrease of load I discussed before means you can get out and do something. Walk when needed , do not aggravate and temper the frustration and temptation to push through pain. 

The biggest danger is increasing injury or delaying healing. Do not work to pain. A little discomfort is acceptable but avoid inducing pain.

When returning to running we are thinking about decreasing load. The load is comprised of 3 elements. Frequency , Intensity and Duration.
Frequency means reduce the amount of times a week you run.
Intensity means increase your minute miles to slow your pace.
Duration means cut right back on the distance you are running. 
Always run close to home so if it becomes painful you can stop and have a short gentle walk back to your house. 

Day 11 I am focusing on -
Maintaining heat and soft tissue release from previous videos. 
Progressing my heels raises. 
A different taping style.
Adding dynamic functional movement.

Chapters
00:00 - Description
00:11 - Return to running
02:31 - Sort Tissue work
03:19 - Progress heel raises
06:07 - Taping Technique
09:17 - Functional Exercise