Marathon Training requires dedication, discipline, and a whole lot of perseverance. But when Achilles Tendonitis strikes, it can throw a wrench in even the best training regime.

The impact of Achilles Tendonitis on your run can be significant. It may slow down your pace, shorten your stride, or even halt your training altogether.

It’s not just about physical discomfort – it’s also about the frustration of seeing your goals slip further away as you deal with the injury. Marathon training is hard enough without the added hurdle of Achilles Tendonitis.

If you haven’t already, you’re probably considering painkillers or injections to curb your pain so you can still hit those targets. However, those options only mask your pain, making it a certainty that your symptoms will return as soon as you stop using them.

But did you know that with the right Achilles tendonitis exercises you can significantly reduce your pain and return to the track naturally?

This blog contains 4 of the best Achilles tendonitis exercises to help you get back to running as soon as possible. 

What Is Achilles Tendonitis?

Achilles tendonitis is an overuse injury of the Achilles tendon, the band of tissue that connects calf muscles at the back of the lower leg to your heel bone.

It’s a common condition that causes pain along the back of the leg near the heel and is particularly prevalent among runners and athletes partaking in sports that involve running or jumping.

However, it can affect anyone who puts a lot of stress on their feet, not just athletes.

While Achilles tendonitis can occur in people of all ages, it’s most common in adults aged 30 to 50. 

The symptoms of Achilles tendonitis can vary in intensity but often include:

1. A mild ache in the back of the leg or above the heel after running or other sports activity.
2. More severe pain may occur after prolonged running, stair climbing, or sprinting.
3. Tenderness or stiffness, especially in the morning, which usually improves with mild activity.
4. If you experience persistent pain around the Achilles tendon, it’s recommended to see a doctor.

The right Achilles tendonitis exercises can help manage your symptoms and prevent further complications.

Exercise #1 – Calf Stretch: 

This exercise helps to slowly stretch the calf muscle and Achilles tendon, improving flexibility and reducing pain.

To perform a calf stretch, stand close to a wall with one leg in front of the other.

The back heel should be placed on the ground while the front leg remains straight.

Bend forward at the hips until you feel a slight tugging sensation in the calf and Achilles tendon.

Hold this position for 30 seconds, then switch legs to stretch the other side.

Exercise #2 – Heel Raises: 

Heel raises are a great way to help strengthen the Achilles tendon and reduce pain associated with Achilles tendonitis.

To perform heel raises, stand on a step or bench with your heels hanging off the edge and your toes facing down.

Lift your heels up and hold for a few seconds then lower back down.

Gradually increase the number of reps as your strength improves.

Exercise #3 – Wall Slides: 

This exercise is perfect for strengthening the calf muscles and Achilles tendon while also improving mobility in the ankle joint.

To perform wall slides, stand with your feet shoulder width apart and backwards against a wall.

Brace your hands on the wall and gradually slide your feet up the wall, pushing through your heels as you go.

Stop when you reach the top and then slowly slide back down.

Continue this exercise for 10-15 repetitions.

Exercise #4 – Towel Stretch: 

This exercise helps to stretch the calf muscles and Achilles tendon, improving flexibility and reducing pain associated with Achilles tendonitis.

To perform this stretch, sit on a chair or bench with one leg crossed over the other.

Place a towel around the balls of your feet and then gently pull the towel towards you until you feel a slight stretch in your calf.

Hold this position for 30 seconds before releasing and switching sides.

Looking For A Faster Way To Treat Your Achilles Tendonitis?

Try incorporating these Achilles tendonitis exercises into your routine to reduce your pain and continue training.

At Next Level Physio, we’re committed to helping you overcome your injury and get back on track as quickly as possible. 

Physical therapy plays a crucial role in treating Achilles tendonitis, offering personalized exercises and therapies designed to reduce pain, improve mobility, and strengthen your Achilles tendon.

We understand how frustrating it can be as a runner to feel stuck in an endless loop of treatment and rest, all of which get in the way of your true goals. That’s why we incorporate the most cutting edge technology in our clinics to get you feeling happier and healthier as fast as we can!

One of the innovative treatments we offer is shockwave therapy, a non-invasive procedure that can stimulate healing and provide significant pain relief.

Whether you’re a seasoned marathoner or a running enthusiast, don’t let Achilles tendonitis slow you down. For a limited time, we’re offering a FREE Shockwave Assessment worth $199, we only have a few spots remaining so act fast before we run out.

Take the first step towards recovery and getting back to the sport you love. Book your free assessment today, it’s time to take your recovery to the Next Level!

Contact us at 201-746-9966 or spend 30 seconds filling in our simple webform.

More Free Expert Advice For Runners With Plantar Fasciitis

Read our blog – 3 Reasons Why Runners Need To Add Strength Training To Their Running Program

Read our blog – 12 Ways To Soothe Sore Feet

Follow us on our social media – Facebook, Instagram, YouTube

The post 4 Of The Best Achilles Tendonitis Exercises appeared first on Next Level Physio.

When you have the added burden of plantar fasciitis, this can become even more daunting.

Training for a marathon is a huge physical and mental challenge, and managing the pain of plantar fasciitis can create yet another layer of complexity.

In this blog, you’ll discover the emotional reality of training with plantar fasciitis as well as what not to do with plantar fasciitis when training for a marathon.

With any injury, it’s important to recognize that you may need to adjust your training plan.

Remember: no one knows what works best for your body better than you do.

What Is Plantar Fasciitis?

Plantar fasciitis is a painful condition of the foot that affects millions of people around the world.

It occurs when the thick band of tissue (plantar fascia) connecting your heel bone to your toes becomes irritated and inflamed, leading to sharp pains in the heel and arch area.

The pain usually increases with prolonged standing, walking, or running which can make it difficult to stay active.

Plantar fasciitis can be caused by fast changes in activity, wearing improper footwear, or having flat feet or high arches.

The good news is that plantar fasciitis is treatable with the right steps, but it is imperative to remember what not to do with plantar fasciitis!

What Not To Do With Plantar Fasciitis

Increasing Your Mileage Too Quickly

We know lots of our patients are desperate to reach that extra milestone but increasing your mileage too quickly while suffering from plantar fasciitis can make your condition worse for several reasons.

A sudden increase in mileage puts excessive strain on the plantar fascia. This can lead to micro-tears, worsening the pain and prolonging your healing process.

You’re also more likely to fall into bad habits like overpronation (when your foot rolls inward excessively), which can put additional stress on your plantar fascia.

So while it might be tempting to push yourself, rapidly increasing your mileage can also heighten the risk of other injuries such as stress fractures, shin splints, and Achilles tendinitis, which could further complicate your condition.

Therefore, if you’re suffering from plantar fasciitis, it’s crucial to gradually increase your mileage.

Taking Painkillers To Try And Reduce Your Symptoms

While it may be tempting to use painkillers such as Advil to manage your pain, there are several reasons why this is not the best approach.

Pain is your body’s way of signalling that something is wrong. Using painkillers can mask this warning signal, leading you to potentially overexert yourself and cause significant damage to your injury.

Painkiller will never be able to treat your pain at the source of the problem, meaning your pain is always present just subdued. Regular use of painkillers can have various side effects including stomach ulcers, kidney issues, and increased risk of heart problems.

These risks are heightened when engaging in strenuous activities like marathon training.

Instead of relying on painkillers, it’s better to focus on proper foot care, and physiotherapy exercises to manage plantar fasciitis.

Ignoring Proper Stretching and Strengthening Exercises

Our patients love to run, so much in fact that they often forget about stretching or strength training to help promote better health and faster recovery times.

A marathon is a physically demanding task that requires considerable strength and endurance. If you’re suffering from plantar fasciitis, it becomes even more crucial to incorporate proper stretching and strengthening exercises into your routine.

Without proper stretching, the plantar fascia can become increasingly tight and inflamed. This can make your pain during runs more severe and prolong your healing process.

The added bonus of incorporating these techniques into your regime is they are not only a coping mechanism for your pain but can actually improve your running performance.

Now you’re interested!

Therefore, incorporating appropriate stretching and strengthening exercises into your training regimen is crucial when attempting new personal bests and dealing with plantar fasciitis.

What You Can Do To Help Training With Plantar Fasciitis

Shockwave Therapy

This state of the art treatment works by delivering pulses of energy to the injured area, stimulating the body’s natural healing process.

This form of treatment is found to be effective in reducing pain caused by plantar fasciitis. It can also make it easier to maintain your training regimen without discomfort, meaning you don’t have to miss out on your training goals.

The shockwaves stimulate blood flow and promote the formation of new blood vessels, facilitating faster healing of the damaged tissue.

Unlike surgery, this is a non-invasive treatment, meaning you won’t have to deal with a long recovery period or risk of infection. Making it a great option for athletes who want to get back to their training as soon as possible.

We now offer this revolutionary service and you can now schedule a Free Shockwave Assessment to help determine whether this treatment is right for you!

Our shockwave therapy sessions usually last around 30 minutes to an hour, making it one of the fastest treatments available to athletes.

We are currently extremely busy across our all four of our clinics (Cary, Montclair, Morrisville, and Woodcliff Lake) meaning we don’t have many spaces left, so act fast.

Do not miss out and Arrange Your Free Shockwave Assessment NOW.

Contact us at 201-746-9966 or spend 30 seconds filling in our simple webform.

More Free Expert Advice For Runners With Plantar Fasciitis

Read our blog – 12 Ways To Soothe Sore Feet

Read our blog – What’s Overstriding, And Why Can It Be A Problem For Runners?

Follow us on our social media – Facebook, Instagram, YouTube

The post Marathon Training – What Not To Do With Plantar Fasciitis appeared first on Next Level Physio.

Do you struggle to walk the 18-hole rounds and what was once a way for you to socialize, unwind and have fun with your golfing buddies is becoming a source of your aches and pains?

Have you had nasty, sharp shoulder pain when you driving off the tee lately?

Golfers visit our clinics regularly, and these are problems we help people with all the time.

But if you are starting to notice that you’re too stiff and immobile to play as well as you used to, or you get pain during a round, here is a cautionary tale…

Golfers Who Get Help

A lot of golfers recognize something isn’t right, and seek the experts at our clinic.

Shortly after, their pain goes away, mobility improves, and they can play golf as often as they like.

Many even improve their game too!

With a variety of treatment options such as shockwave therapy, hands on rehabilitation and much more, this is absolutely possible without having to mask the pain with pills, or risk injections and surgery.

The Golfers Who Do Not Get Help

But a smaller portion of golfers with these problems, do not get help.

So what happens to them?

It starts off as a minor inconvenience.

A little stiffness in the lower back when they pick up the ball.

A little soreness in their knee as they walk the course.

A little pain in their elbow the next few days after a round of golf.

It’s manageable (although annoying).

“It’s not too bad, I can handle it.” they say to themselves.

But over time, it becomes more severe, and more frequent until they can’t play as often as they like…

They drop that mid-week round of golf or stop going to the driving range on the weeks that they play a round with their friends…

“Maybe I just need to rest up a little, and it’ll get better.” they say to themselves.

And over the next few months, the problem doesn’t seem so bad.

So it’s fixed?

Not quite.

Because another few months pass, and the pain is back, the tightness is back, and the discomfort is back.

And now it’s not just confined to the golf course.

Their shoulders start to hurt when they load the groceries into the car, or play catch with their grandkids.

Their back starts to hurt on a daily basis, and means they are wake up exhausted after terrible sleep every night.

“I’ll go to the doctor, take these pills and rest a little more.” they say to themselves.

And you probably know how this goes…

The doctor says “take these pills, and rest” – even though you’ve already done that.

You don’t know what to do.

You’re lost, confused, and missing the happiness that playing a round of golf gives you.

Because now you only play golf once a month, when you used to play 2-3 times every week.

And you’re suffering in the other areas of your life too as you’ve become weaker, more injury prone and just feel awful!

“Maybe my golfing days are behind me, I just can’t take it any more.” they say to themselves.

But this is NOT true.

And our patients are proof of this.

We have patients who are well into their retirement, playing golf multiple times per week, and not dealing with pain, stiffness and injuries.

How?

They came to the experts at our clinics.

So if any of this cautionary tale sounds familiar, we can help – whatever stage of the story you are in!

If it’s just a little niggling ache as you reach the final few holes.

Or a constant pain that’s with your from the first hole, we can help.

Get Back To Pain-Free Golf And Play Multiple Times Every Week!

We have four clinics in the area (Cary, Montclair, Morrisville, and Woodcliff Lake), and demand is extremely high right now, however, we do offer a limited number of appointments for Free Golf Movement Screenings.

This appointment is 1-1 with an expert physical therapist, who will listen to your story, and then provide you with personalized advice to get you playing more golf, driving further off the tee, and reducing your handicap!

Arrange Your Free Golf Movement Screening.

Click the link above, or contact us on 201-746-9966 to arrange your Free Golf Movement Screening today.

Want More Free Expert Advice So You Can Enjoy An Active Life Without Pain?

Read our blog – 4 Of The Best Golf Stretches To Reduce Pain, Stiffness, And Tight Muscles

Read our blog – 3 Reasons Why You’re Still Having Knee Pain And Can’t Run, Bike, Or Squat!

Follow us on our social media – Facebook, Instagram, YouTube

The post A Warning To Golfers Struggling With Mobility And Pain appeared first on Next Level Physio.

Ankle pain can be very inconvenient meaning you can’t walk comfortably, may have difficulty driving, and struggle to exercise and keep active.

Whether it’s a long-term ankle problem, tied to another condition such as arthritis, or an ankle injury as a result of a fall, physical therapy can provide natural relief, and a fast recovery time.

A Common Mistake For Treating Ankle Pain

The society that we live in today is highly medicated.

Go into any grocery store or pharmacy and you’ll notice tons of over-the-counter pain medication.

Doctors also consistently prescribe heavier pain relievers as well, including opioids that have become increasingly abused over the years.

Drug addiction is everywhere, and it’s an ongoing battle that patients are actively fighting.

If you’ve sustained an ankle injury, or regularly suffer from ankle pain, you know that it can turn your daily life upside down.

Whether it’s a car accident, a sports-related injury, a workplace injury, or even an accidental fall, the pain from a sudden injury can leave you feeling hopeless.

And the standard advice is to rest and take pills.

But this is a very bad strategy because it rarely works, and often leads people to take pills that they don’t want.

Dangers Of Painkillers For Relieving Ankle Pain

If you keep up with the news on a daily basis, you’ve most likely heard about the dangers opioid medications pose.

These narcotics, which include both illegal drugs and prescription medication, are the cause of at least 115 overdose deaths in America every single day.

Opioids are extremely powerful and can interact with other drugs in a dangerous way.

They also lead to abuse and addiction as well, which a lot of people are rightly concerned about.

Steroids are another dangerous class of prescription medication and pose many risks and dangers to your health.

Epidural steroid injections are used to relieve pain but can cause arthritis in the hips, cataracts, stomach ulcers, elevated blood sugar, and nerve damage stemming from the injection itself.

Even ordinary Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) such as ibuprofen are capable of causing liver problems and bleeding in the stomach, which is worrisome because many people who don’t even have chronic injuries use these daily.

Taking pills is a very serious consideration and something that many of our patients came to us to avoid.

How Can A Physical Therapist Help You Avoid Pills And Get Rid Of Ankle Pain Naturally

Natural Ankle Pain Relief

Physical therapy can prevent you from having to deal with all of these unpleasant side effects of pills while delivering natural ankle pain relief.

So with physical therapy, you get relief from ankle pain, without the addiction fears and nasty side effects.

In extreme cases of ankle pain, medication may be required, however, physical therapy can drastically reduce the amount needed, and the duration of time you need to be taking it.

We have helped hundreds of patients with a variety of aches and pains decrease — or even eliminate — their dependence on pain medication, and dramatically improve their overall health through physical therapy.

Personalized Approach

Since everyone is different, and everyone’s ankle pain varies, physical therapy treatments must be unique as well.

Your physical therapy pain management plan might be different from someone else’s, depending on your specific problem.

If you are struggling with ankle pain from a recent injury, your physical therapist might decide to use massage therapy, heat, ice, ultrasound, or other techniques to ease your pain and speed up the healing process.

It’s all about what your current situation is, and what your goal is.

Our expert team can then provide the personalized approach to get you there as quickly as possible, so you can get rid of your ankle pain and get back to doing what you love.

Exercises To Improve Ankle Mobility And Strength

When you are able to safely move around and exercise, our physical therapists will prescribe easy stretches, walking, swimming, or cycling to help with the mobilization process.

These kinds of physical therapy are great for helping restore movement to soft tissues, allowing them to move more easily and comfortably.

They are also good for keeping arthritic joints mobile and lubricated too, so whether your ankle pain is caused by an injury or a chronic condition, we can tailor a plan for you.

This means you get long-term, lasting ankle pain relief, and can make progress towards living an active life, pain-free.

Get Rid Of Ankle Pain Fast

If your ankle pain is stopping you from walking, or exercising, and leaving you in pain for most of the day, we can help!

Using a variety of proven, drug-free treatment options, you can get quick ankle pain relief at Next Level Physio in Cary, Montclair, Morrisville, and Woodcliff Lake.

To get started, we would invite you to arrange a Free Spring Sprain Assessment where you can speak to an expert about your ankle pain or injury, get answers to your questions, and learn about the best treatment options to relieve your ankle pain without pills, injections or surgery.

It’s completely free, and designed to help you understand what is happening, and have the confidence to make a decision about your own health – we don’t push you toward a particular treatment plan like the doctors you’ve seen before.

Call our team at 201-746-9966 to arrange your Free Spring Sprain Assessment today – we would love to help you cure your ankle pain and get you back to doing what you love!

More Free Resources For A Pain-Free, Active Life

Read our blog – 4 Tips To Help You Lead A More Healthy, Active Lifestyle

Read our blog – Why You Can’t Get Relief When Doing Exercises For Your Ankle Pain

Follow us on our social media – Facebook, Instagram, YouTube

The post How To Relieve Ankle Pain With Physical Therapy appeared first on Next Level Physio.

If so, we understand how frustrating this can be.

Over many years, we’ve worked with lots of people with ankle pain and got them back to their favorite activities with less hesitation, limitations, and discomfort.

Why Exercises For Your Ankle Pain Haven’t Worked

A lot of people who’ve visited us to get expert help and natural treatments for their ankle pain have often tried to do exercises themselves at home before.

They might have been on YouTube, copied a demonstration video on social media, or been given a sheet of paper with ankle exercises from a doctor (the same exercises they give every other person with ankle pain).

And often, the result is underwhelming.

Their ankle pain goes away for a very short time, or in a lot of cases, it actually gets worse!

If this sounds familiar, we appreciate that over time, ankle pain has become a bigger part of your life and started to impact you in lots of ways.

Your ankle pain puts you in a bad mood, which means you aren’t the best person to be around for your partner, your children, and your friends.

Your ankle pain also gets in the way of your hobbies – you can’t exercise like you used to which is really frustrating and affects your body, your health, and also your happiness.

Your ankle pain can even make you fearful of certain activities, which leaves you doing less and less. You might avoid driving because that flares up your ankle pain, or let someone else in the house take your dogs for their daily walks.

The reason the exercises for your ankle pain didn’t work is that they were generic, and not tailored to your specific problem.

The ankle is a very complex joint, and there can be lots of reasons your ankle is hurting.

So doing random exercises, means you rely on luck to relieve your ankle pain – and that rarely works!

If you struggle with stiffness and tightness in your ankle or even a sprained ankle, our team can help you with personalized advice for free!

Right now, we are offering a limited number of Spring Sprain Assessments where you can speak to one of our expert team, and discover the most effective ways to recover from ankle injuries, and get back to an active life doing what you love!

Call our team at 201-746-9966 or click HERE to arrange your Spring Sprain Assessment.

Is It Worth Doing Exercises For Ankle Pain?

So should you even do exercises for ankle pain?

In short – Yes!

If you’ve tried exercises to relieve your ankle pain, and haven’t had success, don’t give up hope.

The important thing to remember is that exercising your ankle requires the right type and the right dosage – this is where you probably went wrong before.

Just like any prescribed medicine, the exercise prescription requires the right dosage.

If you do too little or too much exercise for your ankle, you may either get no results or end up with worse pain, which can further delay your recovery. 

As the ankle is a complex joint, there are so many different muscles playing a part in making your ankle move freely, and without stiffness and discomfort.  

In this blog, we can’t diagnose your ankle pain and prescribe exercises because we can’t listen to your story, learn about what’s hurting, and uncover the root cause of the pain.

However, here are 3 general strategies that go into creating an ankle exercise program that quickly relieves pain, and restores full movement so you can get back to an active life.

Rule Out Weakness Or Imbalances

If you have weakness or imbalances in any part of your body that integrates or support the ankle, this could be contributing to discomfort and instability.

So, firstly, you want to rule out weaknesses and imbalances.

Target Joint Supporting Muscles And Tendons

Secondly, you want to target and strengthen muscles and tendons that support the ankle joint which could be contributing to or worsening your ankle pain.

Focus On Functional Movements To Improve Ankle Resilience And Capacity

Finally, you want to get your ankle moving again in a functional manner – incorporating actions that use multiple muscle groups at once which is how we actually move in our daily lives.

This can make your ankle resilient to stress, and increase it’s capacity to cope with activity. This means you can get back to your workouts, walk without fear of pain, and play with the kids or grandchildren at the weekend.

Get Fast Ankle Pain Relief

If you’ve had enough of putting up with your ankle pain, are sick of worrying about it getting worse, and are desperate to finally stop it, we can help!

With a variety of natural, proven treatment options, at Next Level Physio in Cary, Montclair, Morrisville, and Woodcliff Lake, there’s nowhere better for you to go.

Due to extremely high demand, we have a limited number of Free Spring Sprain Assessments where you can speak to an expert, get your questions answered, and discover the best options to treat your ankle pain.

It’s 100% free, there’s no pressure, and we promise you’ll leave with a better understanding of why your ankle is hurting, and how you can get fast relief without pills, injections, or surgery.

Call our team at 201-746-9966 to arrange yours – we would love to see you and get you back to your best!

More Free Resources For A Pain-Free, Active Life

Read our blog – Physical Therapy Can Help Ankle Pains And Strains

Read our blog – 4 Tips To Help You Lead A More Healthy, Active Lifestyle

Follow us on our social media – Facebook, Instagram, YouTube

The post Why You Can’t Get Relief When Doing Exercises For Your Ankle Pain appeared first on Next Level Physio.