3 tips for insertional Achilles tendinopathy

Are you a runner struggling with pain right where your Achilles meets your heel bone? You might be treating your injury the wrong way. Most runners mistake Insertional Achilles Tendinopathy for standard mid-portion pain. They try to "stretch out the tightness" or do heel raises off the edge of a step. If that’s you, you’ve probably noticed the pain getting worse, not better. The Compression Problem Unlike mid-portion issues, insertional pain is susceptible to compression. When you stretch or drop your heel below a step, you are crushing the tendon against the heel bone. To heal, we need to offload that pressure. The 3-Step Evidence-Based Fix: Stop Stretching: Avoid pulling the tendon tight against the bone. Give the insertion point room to breathe. Use Heel Lifts: Adding a temporary lift to your running shoes reduces daily compression during walking and functional movement. Floor-Based Loading: Strengthening is vital, but keep your heel raises on flat ground. Perform them slowly (3 seconds up, 3 seconds down) to build tendon resilience without the compressive irritation of a deep range of motion. ------------------- 🛑 DON'T FORGET CLICK SUBSCRIBE! 🛑 ------------------- Follow me on social and say hello! 👋 ➡️ Instagram: https://www.instagram.com/michaelbraccio/ ➡️ TikTok: https://www.tiktok.com/@michaelbraccio?lang=en ------------------- Who am I? 🤔 I'm a chiropractor interested in rehabilitation, tendinopathy, and chronic pain. I graduated from the University of Washington with a Bachelor's in Science and from Palmer Chiropractic College West with a Doctorate in Chiropractic. ------------------- 🚨Disclaimer: 🚨 The videos on this channel are for informational purposes only and do not constitute medical advice; the content is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have watched on this channel.