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Dr. Ryan Wigness, Dr. Mike Sybrant & Dr. Connor Tobisch chiropractic physicians in the Flathead Valley with offices in Whitefish, Columbia Falls and Kalispell. We believe that everyone should have a pain-free, active lifestyle.

Here at Whitefish Chiropractic Center, we specialize in evidence-based, conservative care for weekend warriors, dedicated athletes, and desk workers.

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If you're experiencing persistent pain in your Achilles tendon, you might be dealing with Achilles tendinosis, a condition that often results from repeated bouts of Achilles tendonitis. I want to share valuable insights into this condition along with effective exercises that can aid in your recovery.
Achilles tendinosis is characterized by the degeneration of the connective tissue in the Achilles tendon due to repetitive stress over time. Unlike Achilles tendonitis, which often involves a lack of range of motion in the ankle, tendinosis sufferers typically maintain good ankle mobility. A noticeable symptom of tendinosis is the thickening of the Achilles tendon on the affected side compared to the unaffected side.
To combat this condition, I emphasize the importance of strengthening the muscles in the calf that pull on the Achilles tendon. Incorporating exercises that activate and strengthen deeper calf muscles that don't directly attach to the Achilles is crucial. Additionally, exercises targeting the hip muscles play a vital role in controlling the position of the ankle and knee.
One of the key exercises I recommend is the loaded heel raise. This exercise requires a step and a weight, aiming for two sets of 10 to 12 repetitions. By focusing on the affected side and lowering slowly, you can effectively strengthen the calf muscles. Another essential exercise is isolating the tibialis posterior muscle using a bunched-up towel between the heels. This exercise involves raising onto the balls of your feet while maintaining pressure on the towel, aiming for 15 to 20 repetitions.
These exercises not only aid in recovery but also help prevent further injury by strengthening the muscles that support the Achilles tendon. Whether you're an athlete or someone dealing with Achilles tendinosis, incorporating these exercises into your routine can significantly improve your condition and enhance your overall mobility.
Watch the full video for a detailed walkthrough of these exercises and more insights into Achilles tendinosis. My expert advice can guide you on your journey to recovery and help you regain the strength and flexibility needed for a pain-free life.