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Caption: Understanding Insertional Achilles Tendinopathy If you are experiencing pain directly at the back of the heel where the tendon attaches to the bone, your rehab … more Understanding Insertional Achilles Tendinopathy If you are experiencing pain directly at the back of the heel where the tendon attaches to the bone, your rehab approach needs to differ from standard tendon protocols. Insertional Achilles tendinopathy is unique because it is highly sensitive to compression. Here are three evidence-based tips to manage the early stages of recovery: • Avoid Aggressive Stretching: While it feels intuitive to "loosen" a tight tendon, stretching pulls the Achilles tightly against the calcaneus (heel bone). This compressive force often exacerbates the pan response. • Utilize Heel Lifts: Reducing the mechanical demand during daily movement is key. By placing a small lift in your shoes, you slightly plantarflex the foot, which physically moves the tendon away from the bone and reduces compressive loading during gait. • Modify Your Loading Range: Loading the tendon is essential for remodeling, but range of motion matters. Transition your heel raises from the edge of a step to flat ground. This allows you to build strength in a "neutral" zone without provoking the insertion point at the bottom of the movement. Managing this condition is about finding the balance between maintaining activity and avoiding excessive compression. #tiktokpartner #achillestendonitis less
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