1. ThePTInitiative ✅

• Lunge hold and Heel raise
• Up 2 + 1 Down (Eccentric Heel Raise)
• Weighted Toe Walks

Equipment: Block and Weights

Rating: ⭐️⭐️⭐️⭐️⭐️

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2. ThePTInitiative ✅

• Wall Sit Soleus Raises
• End Range Heel Raise Lift Off’s
• Resisted Side Steps + Heel Raise Isometric
• Weighted Toe Walks

Equipment: Weights and Resistant Bands

Rating: ⭐️⭐️⭐️⭐️⭐️ 🔥

Comment: Great exercises for Insertional Achilles Tendinopathy. Duration: ~ 20 minutes.

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3. ElevatePerformance ✅

• Heel Raise ISO Squats
• Heel Raise ISO Split Stance Reach
• FFESS Heel Raise ISO
• Wall Stride

Equipment: Block

Rating: ⭐️⭐️⭐️⭐️

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4. ThePhysioFix ✅

• Banded Ankle Eversion
• Banded Big Toe Flexion
• Anterior Woodpeckers
• Ankle Rocks

Equipment: Resistant Bands

Rating: ⭐️⭐️⭐️⭐️

Comment: Enjoyed the Anterior Woodpeckers

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5. RunningYana ✅

• Resisted Inversion
• Toe to Heel Walk
• Single Leg RDL
• SL Tibialis Anterior Activation

Equipment: Resistant Bands

Rating: ⭐️⭐️⭐️⭐️⭐️

Comment: Great content. Bonus Running Drills.

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6. KneePainAid

• Single Leg Box Jump

Equipment: Chair or Similar Platform and Weights

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7. KneePainAid ✅

• Ankle Circles
• Lateral Single Leg Jumps
• Single Leg Balance Drills
• Banded Lateral Walking
• Weighted Toe Walks
• Step Up Lunges
• Bosu Ball Kicks

Equipment: Block, Resistant Bands, Weights, and Bosu Ball

Rating: ⭐️⭐️⭐️⭐️⭐️ 🔥

Comment: Tough enough workout to be done in isolation for about 40 – 50 minutes.

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8. BasketballDocs

• Hoppers

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9. DrDusting_DPT

• Single leg balance on an uneven surface with a medicine ball throw
• Lunge iso hold on an uneven surface with medicine ball throw
• Lunge iso hold with medial and lateral medicine ball throw
• Single leg balance with external perturbations holding Swiss ball

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10. BradWhitley.DPT ✅

• Lateral Toe Touches (Active Plantar Flexion)
• Lateral Walking (Active Plantar Flexion)
• Reverse Lunges (Active Plantar Flexion)
• Lateral Hopping
• Lateral Hopping + Reach

Equipment: Resistant Bands and Weights

Rating: ⭐️⭐️⭐️⭐️⭐️ 🔥

Comment: Excellent workout with some light plyometrics if your Achilles is healing up. 🔥

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11. KneePainAid ✅

• Weighted Heel Raise
• Weighted Knees
• Weighted Lunge Press
• Knee Raises

Equipment: Kettle Bell

Rating: ⭐️⭐️

Resources

• Eccentric contractions cause muscles to elongate in response to a greater opposing force.
• Isometric contractions generate force without changing the length of the muscle.
• There are 2 main types of tendonitis: Non-insertional Achilles tendonitis and Insertional Achilles tendonitis
• Note: if you’re experiencing insertional Achilles tendonitis use caution or avoid exercises that cause the heel to drop past parallel as those could cause the tendon some extra aggravation during healing.
• Run Warmup: Dr. Andrew Harkin. Running Yana.