Pain in Bottom of Foot: Plantar Fasciitis

Pain in Bottom of Foot: Plantar Fasciitis

Pain in Bottom of Foot: Plantar Fasciitis

 

Table of Contents

Introduction

If you’ve been experiencing pain in the bottom of your foot, particularly near the heel, you may be dealing with a common condition called plantar fasciitis.

As a physical therapist and certified strength and conditioning specialist, I have witnessed the impact of plantar fasciitis on individuals seeking relief from foot pain.

In this blog post, we will explore the symptoms, self-assessment methods, effective exercises, and recommended footwear options to help you manage and alleviate plantar fasciitis.

Symptoms of Plantar Fasciitis

Plantar fasciitis is characterized by consistent symptoms that are easy to identify. Individuals suffering from this condition often face difficulties in walking, running, and engaging in their daily activities or hobbies.

Pinpoint Pain:

The most common symptom of plantar fasciitis is sharp, localized pain in the bottom of the foot, usually near the heel. This pain is often described as a stabbing or burning sensation, especially during activities that put stress on the plantar fascia, such as walking, running, or hiking.

Morning Pain:

Another characteristic of plantar fasciitis is experiencing significant pain during the first few steps in the morning. This discomfort arises due to the tightening and shortening of the plantar fascia overnight. As you start moving and the tissue warms up, the pain may gradually subside, only to resurface after prolonged periods of rest.

Pain after Prolonged Standing or Sitting:

Sharp, annoying pain in the bottom of the foot can occur after prolonged periods of standing or sitting. Prolonged standing can irritate the tissue along the bottom of the foot, leading to localized pain. Similarly, prolonged sitting results in tightening of the plantar fascia tissue, causing pain when you immediately stand and walk as the tissue is stretched from the shortened position.

Self-Testing for Plantar Fasciitis

While a professional diagnosis is recommended for an accurate assessment, you can perform a simple self-test known as the Windlass test to gauge the likelihood of having plantar fasciitis.

 

Windlass Test:

        • Sit on a chair with the affected leg crossed over the opposite leg.
        • Grasp the big toe of the affected foot with your hand and pull the toe up towards the shin. This movement of the big toe will stretch the plantar fascia tissue.
        • If you experience pain near the heel or along the arch of your foot during this movement, it suggests the presence of plantar fasciitis.

Monitoring Symptoms:

The consistent symptoms mentioned above (sharp, pin-point pain in the bottom of the foot, morning pain when walking, or pain with prolonged activities or sitting) are typical among people with plantar fasciitis.

Best Exercises for Plantar Fasciitis

To alleviate pain and promote healing, incorporating specific exercises into your routine can be highly beneficial. Here are a few exercises to consider:

1.  Calf Stretches:

Stand facing a wall, place your hands on the wall, and step one foot back while keeping it straight. Bend your front knee, lean forward, and feel the stretch in your calf and Achilles tendon. Hold for 30 seconds on each leg, repeating 3-4 times.

2.  Towel Stretch:

Sit on the edge of a chair with your legs extended in front of you. Loop a towel around the ball of your foot and gently pull it towards you while keeping your knee straight.

*Placing the towel around the toe will result in a greater stretch through the plantar fascia tissue which can be additionally helpful. Hold the stretch for 15-30 seconds, repeating 3-4 times on each foot.

3.  Plantar Fascia Massage:

Sit in a chair and place a tennis ball or a frozen water bottle on the floor. Roll the arch of your foot over the ball or bottle, applying moderate pressure. Perform this massage for 1-2 minutes on each foot, a few times a day.

4.  Single Leg Balance:

Stand barefoot on one leg. If needed, you can use a support surface and lightly touch it with your fingers for assistance. Try to maintain your balance on a single leg for a duration of 30-60 seconds.

During this exercise, visualize gripping the floor with your big toe as if you are pushing it down, while also maximizing the arch at the bottom of your foot. Repeat this exercise 3-5 times. Additionally, you can incorporate single leg balance into your daily activities such as brushing your teeth, cooking, or while at work.

5.  Eccentric Heel Raises:

Begin by raising yourself onto your tip-toes using both feet. Then, shift your bodyweight over to one foot and slowly lower your body down. This completes one repetition. Aim to repeat this exercise 8-12 times on each leg, and perform 3-4 sets in total.

6.  Single Leg Romanian Deadlift:

This exercise is more advanced but highly beneficial for various musculoskeletal conditions. To begin, stand on one leg with a slight bend in your knee.

Ensure that you maintain a good arch in your foot and press into the floor with your big toe, just like you did during the single leg balance exercise. Next, perform a hip hinge movement by reaching down towards the floor with your opposite hand until you feel a limited range of motion due to hamstring muscle tightness.

Slowly return to the starting position and repeat this movement 6-8 times for 3-4 sets. Once completed on one leg, repeat the exercise on the opposite leg.

Best Shoes for Plantar Fasciitis

Choosing appropriate footwear is crucial in managing plantar fasciitis.

Below are three recommended brands known for their supportive features that can help minimize flat feet or over-pronation:

Hokas:

Known for their maximum cushioning and shock absorption, Hoka shoes provide excellent support to the arch and heel, reducing stress on the plantar fascia.

Click here to check em’ out on Amazon!

Brooks:

Brooks offers a wide range of running shoes designed with ample cushioning and stability. They prioritize comfort and support, making them suitable for individuals with plantar fasciitis.

Click here to check em’ out on Amazon!

ASICS:

With a focus on stability and cushioning, ASICS shoes offer reliable arch support and shock absorption. They can help alleviate pressure on the plantar fascia during various activities.

Click here to check em’ out on Amazon!

As a physical therapist, these are the top three brands that I recommend to individuals who experience pain in their feet.

Personally, I wear the Brooks but have also enjoyed running trails, sidewalks, and country roads in the Hokas.

Although these brands are more expensive, I think the investment in a good quality shoe is justified!

Minimalist Shoes for Plantar Fasciitis

Minimalist shoes can also be effective at improving the strength and endurance of foot muscles, reducing the risk of developing plantar fasciitis.

Some recommended minimalist shoes are:

Vivobarefoot Primus:

Vivobarefoot Primus is a minimalist shoe that provides a barefoot-like experience with its thin and flexible sole. It promotes foot strength, mobility, and natural biomechanics, helping improve overall foot function.

The thin sole enhances sensory feedback and allows for better ground connection, improving balance and proprioception. Transitioning to Primus should be done gradually to adapt to the new movement patterns.

Click here to check em’ out on Amazon!

Xero Shoes Zelen:

Xero Shoes Zelen is a lightweight minimalist shoe that prioritizes natural foot motion. It features minimal cushioning and support, allowing for foot strength, mobility, and improved balance.

The thin and flexible sole provides a close-to-ground experience, offering enhanced sensory feedback and control over footwork.

Transitioning to Zelen should be approached gradually, and consultation with a healthcare professional is recommended, especially for individuals with specific foot conditions.

Click here to check em’ out on Amazon!

Minimalist shoes provide, as the name implies, minimal support, requiring the muscles themselves to support the foot and ankle, resulting in a stronger and more stable foot and ankle.

These can take some getting used to, so it’s important to gradually increase the amount of time spent in these shoes. 

Conclusion

Pain in the bottom of your foot can be a result of plantar fasciitis, a condition that affects many individuals. Recognizing the symptoms, conducting a self-assessment like the Windlass test, incorporating specific exercises, and investing in supportive footwear can assist in managing the pain and promoting healing.

Remember to consult with a healthcare professional for a proper diagnosis and personalized treatment plan.

Don’t let plantar fasciitis hold you back from enjoying a pain-free, active lifestyle.

Disclosure: as an amazon affiliate, I earn commissions from qualifying purchases made through the links provided on this website and blog posts, which help support its maintenance and content creation.

About the Author

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

Taylor Kuhlmann is a licensed physical therapist in Kansas, a certified strength and conditioning specialist accredited by the National Strength and Conditioning Association, and the founder of High Caliber Health. With a passion for guiding hunters and outdoor enthusiasts, Taylor focuses on enhancing their overall health and wellness, enabling them to experience the outdoors with reduced pain and enhanced performance.

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6 Best Hunting Boots for Achilles Tendonitis

6 Best Hunting Boots for Achilles Tendonitis

6 Best Hunting Boots for Achilles Tendonitis

Introduction

As a physical therapist and strength and conditioning specialist, I understand the importance of having the right gear to enhance your hunting experience. One of the most crucial investments for any hunter is a high-quality pair of hunting boots.

Various factors, including Achilles tendonitis, wet feet, and uncomfortable rubbing, can significantly impact your hunting adventures. That’s why choosing the right hunting boots is essential. In this blog post, we will delve into the world of hunting boots specifically designed to combat Achilles tendonitis. These boots provide unparalleled comfort and support, enabling you to traverse the terrain with ease while pursuing game.

Click here for treatment recommendations for Achilles Tendonitis!

Additionally, please note that this post contains affiliate links to Amazon. When you make qualifying purchases through these links, I earn commissions that help support the maintenance and content creation of this website.

Buying the Perfect Pair of Hunting Boots

Choosing the right hunting boots can be a daunting task given the multitude of options available. As a physical therapist, strength and conditioning specialist, and avid hunter, I understand the importance of making an informed decision before investing hundreds of dollars in a pair of boots.

Living in Kansas, I have personally experienced the unpredictable nature of hunting conditions. From hunting pheasants in deep snow to pursuing deer in unexpectedly warm temperatures, the weather can change dramatically during hunting seasons. Additionally, my hunting adventures span various game species and terrains, including deer, pheasant, quail, turkey, waterfowl, and coyotes, taking me through diverse landscapes in Kansas and even into the Rocky Mountains for elk season.

Considering the diverse range of hunting conditions I encounter, purchasing separate boots for each specific season is simply impractical, as this would cost over $1,000. Therefore, finding a versatile hunting boot that can handle various weather conditions and terrains has become my priority.

By investing in a high-quality, all-purpose hunting boot, I can ensure that my feet remain comfortable and protected throughout the year, regardless of the game or environment. These boots offer a combination of comfort, support, waterproofing, insulation, and durability to withstand the demands of multiple seasons and diverse hunting conditions.

What Do You Want in a Hunting Boot?

When shopping for hunting boots, it’s important to consider several key factors that can greatly enhance your hunting experience and protect your feet in various weather conditions.

Here are the qualities you should prioritize:

    • Comfort and Support: Look for hunting boots that offer excellent comfort and support. They should have ample cushioning, a supportive footbed, and a design that conforms to your feet for a comfortable fit. Good ankle support is crucial to reduce the risk of injuries, especially on uneven and rugged terrains.

    • Waterproofing: Hunting often involves traversing wet and muddy environments, so choosing boots with reliable waterproofing is essential. Look for boots made with waterproof materials and technologies that keep your feet dry and protected from moisture.

    • Insulation: Depending on the climate and hunting season, you’ll need boots with appropriate insulation to keep your feet warm in cold temperatures. Insulated boots provide thermal protection and prevent heat loss, ensuring your comfort during long hunts in chilly weather.

    • Durability: Hunting can be demanding on footwear, with rough terrains, sharp rocks, and dense vegetation. Invest in boots made from durable materials and with solid construction to withstand the rigors of hunting. Reinforced toe caps, abrasion-resistant materials, and sturdy outsoles are features to look for in durable boots.

    • Price Range: Quality hunting boots can be a significant investment, but it’s essential to strike a balance between quality and affordability. Aim for boots in the $200-300 price range, as they often offer a good combination of durability, performance, and value.

Factors for Alleviating Achilles Tendonitis

If you’re specifically looking for hunting boots to alleviate Achilles tendonitis, consider the following additional factors:

    • Ankle Support: Boots with higher shaft heights provide better ankle support, helping to stabilize the Achilles tendon and reduce strain during movement.

    • Cushioning and Shock Absorption: Look for boots that offer ample cushioning and shock absorption properties. These features help reduce the impact on the Achilles tendon and provide added comfort during long hunting trips.

    • Arch Support: Proper arch support is crucial for maintaining alignment and reducing strain on the Achilles tendon. Look for boots that offer adequate arch support to promote proper foot biomechanics.

    • Construction and Materials: Choose boots made with durable construction and high-quality materials. Look for features like waterproofing and breathability to ensure long-lasting comfort and protection.

    • Higher Heel: Boots with a slightly higher heel can help alleviate tension on the Achilles tendon and reduce associated pain. This feature promotes a more favorable position for the tendon and can provide relief during hunting activities.

By prioritizing these factors, you can make an informed decision and find hunting boots that not only support your Achilles tendon but also enhance your overall hunting experience.

Best Hunting Boots for Achilles Tendonitis

Now, let’s explore the top 6 hunting boots that will make your Achilles tendonitis feel like a distant memory. These boots are carefully designed to provide optimal support, cushioning, and stability:

1.  Danner Pronghorn

The Danner Pronghorn is a top contender with its innovative design and superior ankle support. These boots feature a cushioned midsole and rugged outsole for excellent traction. They are versatile and suitable for both upland and big game hunting.

The rubberized EVA midsole provides additional comfort and support, while the boots offer great arch support. Plus, they come with options for different amounts of insulation to meet your specific needs.

Pros: options for insulation, versatile for different types of hunting, durable construction, cushioned midsole, excellent ankle support

Cons: requires leather care and treatment to prolong the life of the leather

2.  Crispi Nevada

Buy once, cry once with the Crispi Nevada boots! Designed for rugged terrains, these boots offer exceptional ankle support and stability. The supportive midsole and breathable, waterproof membrane keep your feet dry and comfortable throughout your hunting adventures.

The Crispi Nevada is a legit shoe that delivers outstanding performance. Although they may come with a higher price tag, they are worth every penny. These boots are extremely durable and built to last.

They are ready to use right out of the box, providing immediate comfort. Made with high-quality Italian leather, they offer a luxurious feel. The ankle support is enhanced by the ankle bone support system (ABSS), ensuring stability and reducing the risk of Achilles tendonitis.

Pros: exceptional durability, comfortable, high-quality Italian leather, great ankle support with ABSS, ready to use out of the box 

Cons: expensive, available only in 200g insulation

3.  Irish Setter Vaprtrek

The Irish Setter VaprTrek is a hunting boot designed with comfort as a top priority. Its lightweight construction and excellent arch support make it a standout choice. These boots are equipped with a cushioned footbed and an aggressive outsole, providing superior traction in various terrains.

 

Pros: athletic fit, lightweight, comfortable, breathable material, affordable

Cons: tight-fitted, requires sufficient break-in before long hunts, questionable waterproofing

4.  Kenetrek Mountain Extreme

The Kenetrek Mountain Extreme is a renowned hunting boot admired for its durability and support. These boots feature a sturdy construction, a supportive shank, and generous cushioning, offering excellent relief for your Achilles tendon.

Pros: great waterproofing, durable, great warranty, great overall stability and ankle support

Cons: stiff, overkill for small game and upland hunting due to heavy-duty construction, expensive, heavy

5.  Irish Setter Elk Tracker

The Irish Setter Elk Tracker is a high-quality hunting boot that offers exceptional performance and durability. Made with 100% leather, these boots are designed to withstand the toughest hunting conditions. The waterproof GORE-TEX lining ensures your feet stay dry even in wet environments.

With 1000g 3M Thinsulate Ultra insulation, these boots provide superior warmth and comfort, making them ideal for colder climates. The Bulls-Eye Air Bob Aggressive sole offers excellent traction and stability on various terrains.

Additionally, the ScentBan technology incorporated in the boots helps eliminate odors that may give away your presence to game animals. Whether you’re trekking through rugged terrains or enduring extreme weather conditions, the Irish Setter Elk Tracker is a reliable and versatile choice for hunters seeking top-notch performance.

Pros: durable, has a removable memory foam footbed for comfort, great traction, multiple options for insulation, warm and waterproof, great ankle support

Cons: Heavy, leather may require upkeep

6.  Danner Vital

The Danner Vital is a reliable choice that offers a blend of durability and functionality, making it an excellent option for hunters dealing with Achilles tendonitis. These boots prioritize your comfort and foot health, featuring a cushioned footbed, waterproof lining, and a supportive midsole to ensure your Achilles tendon remains pain-free and protected.

Personal experience: During my last elk hunt in Colorado’s GMU 82, I relied on the Danner Vital boots. The rugged terrain in this unit can be challenging, but these boots performed exceptionally well. I experienced great comfort throughout the entire hunt, thanks to their well-designed features. The 800 gram insulation provided ample warmth in the cool temperatures, allowing me to stay on my feet for the entire 5-day hunt. I highly recommend these boots not only for their performance but also for their outstanding comfort and warmth. 

Consider opting for a version of the Danner Vital with less insulation if you tend to experience sweaty feet during physical activity. This can help prevent excessive moisture buildup and improve overall comfort during your hunting adventures. The Danner Vital is available in different insulation options, allowing you to choose the one that best suits your needs and preferences.

Pros: affordable, versatile, lightweight, and comfortable

Cons: questionable waterproofing

Are Insulated Hunting Boots Necessary?

Insulated hunting boots can be necessary depending on the specific hunting conditions and the climate you’ll be hunting in. 

Here are a few factors to consider:

1.  Cold Weather: If you’re hunting in cold weather or winter conditions, insulated boots can provide essential warmth and help prevent your feet from getting cold or frostbite. Insulation materials like Thinsulate™ or other synthetic or natural fibers trap body heat and keep your feet warm.

2.  Extreme Temperatures: If you’re hunting in extremely cold temperatures, such as in the Arctic or during late-season hunts, insulated boots are highly recommended. They offer additional protection against frigid temperatures and maintain warmth even when you’re stationary for extended periods.

3.  Early Morning and Late Evening Hunts: During the early morning or late evening hours, temperatures can be cooler, especially in transitional seasons like fall or spring. Insulated boots can keep your feet comfortable and prevent discomfort caused by cold temperatures during these times.

4.  Stand Hunting or Still Hunting: If you engage in stand hunting or still hunting where you spend extended periods of time in one location, insulated boots are beneficial. They provide insulation against the cold ground and help maintain warmth when you’re not moving much.

5.  Hunting in Wet Conditions: Insulated boots often come with waterproof or water-resistant features. If you’re hunting in wet or damp environments, such as marshes or swamps, insulated boots can keep your feet dry and warm.

However, it’s worth noting that insulated boots may not be necessary for every hunting situation. If you hunt in warmer climates or engage in active pursuits where your body generates enough heat to keep your feet warm, you might opt for non-insulated boots for better breathability and comfort.

Ultimately, the decision to wear insulated hunting boots depends on your specific hunting conditions, the weather, and your personal comfort preferences. It’s essential to assess your needs and choose the appropriate footwear accordingly.

Conclusion:

With the right selection of hunting boots and proper care, Achilles tendonitis doesn’t have to hinder your hunting adventures. Prioritize boots that offer the necessary support, cushioning, and stability to alleviate strain on the Achilles tendon.

Remember, if you continue to experience persistent pain or discomfort, it’s essential to seek professional advice from a physical therapist or healthcare provider. Don’t let Achilles tendonitis hold you back from pursuing your passion for hunting. Equip yourself with the right gear, take care of your body, and venture into the wild with confidence.

About the Author

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

Taylor Kuhlmann is a licensed physical therapist in Kansas, a certified strength and conditioning specialist accredited by the National Strength and Conditioning Association, and the founder of High Caliber Health. With a passion for guiding hunters and outdoor enthusiasts, Taylor focuses on enhancing their overall health and wellness, enabling them to experience the outdoors with reduced pain and enhanced performance.

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Introduction:

The Achilles tendon plays a crucial role in our ability to move, allowing us to propel ourselves forward when walking or running. Unfortunately, Achilles tendonitis is a common condition that can cause pain along this vital tendon. In this article, we will explore the causes of Achilles tendonitis, common symptoms,  its impact on hunters, and most importantly, effective strategies for preventing it.

Understanding Achilles Tendonitis:

Achilles tendonitis is typically diagnosed when an individual experiences pain along the Achilles tendon. It’s important to note that inflammation may or may not be present with this condition. The underlying cause of Achilles tendonitis often lies in poor healing after small tears occur along the tendon, leading to stiffness and impaired mobility in the ankle and foot.

How do you know if you have bad ankle mobility?

Limited ankle mobility is a common issue that contributes to conditions like Achilles tendonitis. By recognizing the signs of ankle mobility issues and conducting self-assessments, hunters can identify potential risks. A useful self-assessment technique is the “knee-to-wall” test. Kneel in front of a wall, place your foot about a hand-width away, and lean forward, attempting to touch your knee to the wall while keeping your heel on the floor. By measuring the distance and assessing tightness, you can gauge your ankle mobility.

No pain or a hand-width distance between the foot and wall is considered a normal test.

How to Improve Ankle Mobility:

The knee-to-wall test itself serves as an ankle mobility exercise. However, if you experience ankle mobility issues or tightness, targeted ankle mobility and strengthening exercises can help improve the situation. Pinching in the anterior ankle may indicate a restriction within the ankle joint and can be addressed by frequently performing the knee-to-wall test. Calf muscle tightness or tightness along the Achilles tendon may improve with stretching and strengthening exercises.

At the end of this post, we will explore exercises to address ankle mobility concerns.

Symptoms of Achilles Tendonitis Ankle:

Recognizing the symptoms of Achilles tendonitis is crucial for early intervention and effective treatment. Common symptoms include:

1.  Calf and Ankle Tightness:

One of the initial signs of Achilles tendonitis is a feeling of tightness along the Achilles tendon and calf muscles. This tightness often leads to stiffness and restricted mobility when attempting to move the foot and ankle, particularly when pulling the foot and toes up. This movement puts strain on the muscle and Achilles tendon, exacerbating the discomfort.

2.  Heel Pain while Walking or Running:

A distinct symptom of Achilles tendonitis is pain in the backside of the heel, particularly when weight is placed on the toes during walking or running. This pain is often significant enough to cause individuals to develop a limp to alleviate pressure on the affected area.

3.  Visible Nodule or Lump in the Achilles Tendon:

In moderate-to-severe cases of Achilles tendonitis, a physical and palpable nodule may be noticeable along the Achilles tendon. This nodule is a visible manifestation of the inflammation and can contribute to the discomfort experienced.

4.  Sharp, Radiating Pain in the Calf or Heel:

Localized pain at the point where the Achilles tendon inserts into the heel bone or in the middle portion of the tendon itself. 

5.  Pain when Walking on Tip-Toes:

Contracting the calf muscle and putting stress on the inflamed area can elicit pain in individuals with Achilles tendonitis. Walking on tip-toes, which engages the calf muscle, can exacerbate the discomfort and further highlight the presence of this condition.

The Impact on Hunters:

Hunters, who regularly participate in activities like hiking across uneven terains, face an increased vulnerability to achilles tendonitis. This condition often manifests with symptoms after engaging in pursuits such as elk hunting in mountainous regionds or upland hunting. In order to minimize the risk, hunters should prioritize physical preparation to decrease the liklihood of developing this painful ailment

The varied terrains encountered during activities like hiking, elk hunting in the moutnains, or upland hunting can exert added pressure on the Achilles tendon. The repetitive motions involved in these pursuits, such as climbing, descending, or traversing challenging surfaces, can result in overuse and strain on the tendon.

The Importance of Preparation:

Many hunters who experience Achilles tendonitis share a common factor: a lack of preparation before their hunting trips. Physical preparation is key to reducing the risk. Hunters should engage in regular physical activity, maintaining strength and flexibility in their calf muscles through exercises like calf raises and eccentric heel drops. Incorporating a variety of activities like hiking, running, and strength training will provide a comprehensive approach to fitness and injury prevention.

Taking Prompt Action:

If you experience any signs and symptoms of Achilles tendonitis, it is crucial to take prompt action to prevent the condition from becoming chronic. One of the first steps you should take is to rest the affected area. Avoid activities that aggravate the symptoms and allow your Achilles tendon time to heal. Additionally, applying ice to the area can provide initial relief by reducing pain and swelling. Use an ice pack or wrap ice in a towel and apply it to the Achilles tendon for approximately 15-20 minutes at a time.

Remember to always seek professional advice from a physical therapist or healthcare provider who can provide a comprehensive treatment plan tailored to your specific needs. They will guide you through the appropriate steps to manage and recover from Achilles tendonitis effectively.

Remaining active by performing pain-free activities is critical. Total rest, inactivity, is not recommended. 

PT Exercises for Achilles Tendonitis 

Jill Cook, a renowned expert in the field of tendinopathy, emphasizes a progressive loading program as her recommended approach for Achilles tendonitis. As a physical therapist who has worked with numerous clients and patients, I have developed an exercise program based on this principle. It’s important to note that while this program generally works well for patients with Achilles tendonitis, modifications to exercises and parameters may be necessary based on each individual’s symptoms.

Research has shown that exercise is the most supported treatment option for Achilles tendonitis. When performing exercises, it is crucial to manage pain levels. Ideally, the pain should remain at a 4-5 out of 10 or lower and should not worsen the following day. It is actually a positive sign if the pain improves or lessens after the first set or two of the isometric exercises.

If the pain and soreness become more severe the following day, it indicates that there may have been excessive stress or load on the tendon. In such cases, I recommend regressing the exercises by adjusting the sets, repetitions, or load. Once the pain subsides, I gradually progress the sets, repetitions, and load while always monitoring pain levels and the following day’s soreness.

Below is an Achilles Tendonitis protocol that I follow with many clients and patients who experience pain along the Achilles tendon.

Phase Exercise Description Repetitions/Sets Frequency
Phase 1: Isometric Exercises (Weeks 1-2) Isometric Calf Raises Stand near a wall or a stable surface for support. Push both feet into the ground, rise up onto your toes, and hold the position for 45 seconds. 5 sets 3-5 times daily
Eccentric Heel Drops Stand on a step with your heels hanging off the edge. Rise up onto your toes using your uninjured leg, then transfer your weight to your injured leg and slowly lower your heel below the step. 8-12 repetitions 3-5 times daily
*By the end of week two, pain should be substantially better. One should be able to progress their activity level with normal activities of daily living, as well as in the gym.
Phase 2: Heavy Slow Resistance Training (Weeks 3-6) Calf Raises Stand on both feet near a wall or a stable surface for support. Rise up onto your toes using both legs, then slowly lower your heels below the step. 3 sets of 12-15 repetitions Twice a day
Eccentric Heel Drops Stand on a step with your heels hanging off the edge. Rise up onto your toes using both legs, then transfer your weight to your injured leg and slowly lower your heel below the step. 3 sets of 12-15 repetitions Twice a day
Phase 3: Plyometric Exercises (Weeks 7-10) Double-Legged Calf Jumps Stand on both feet with your knees slightly bent. Jump off the ground using both feet, propelling yourself upwards. Land softly and repeat. 3 sets of 10 jumps Twice a day
Single-Legged Calf Jumps Stand on your injured leg with your knee slightly bent. Jump off the ground using your injured leg, propelling yourself upwards. Land softly and repeat. 3 sets of 10 jumps Twice a day
Phase 4: Sport-Specific Exercises (Weeks 11+) Sport-Specific Drills Gradually incorporate activities related to your specific sport or activity that caused the Achilles tendonitis. Start with low-intensity drills and gradually increase the intensity and complexity over time. 3 times a week

General Guidelines:

    • Perform these exercises 4-5 days a week, allowing for adequate rest and recovery on the remaining days.
    • Monitor your pain levels during and after each session. Mild discomfort is acceptable, but avoid exacerbating pain.
    • Focus on maintaining proper form and technique throughout each exercise.
    • Progress gradually by increasing the number of repetitions, sets, or intensity level as tolerated.

Remember, this is a general exercise program based on Jill Cook’s recommendations. To ensure your safety and optimize your recovery, it is important to work with a qualified healthcare professional or physical therapist who can assess your specific condition and provide personalized guidance and adjustments.

Additionally, do not neglect the other muscles of your legs. There are numerous exercises that can benefit the entire leg while putting minimal stress on the calf and Achilles tendon. A comprehensive physical therapy or strengthening program should incorporate exercises for the entire leg and core to build a solid foundation and enhance the recovery process.

Exercises to Improve Ankle Mobility:

1.  Half Kneeling Ankle Dorsiflexion with Mobilization:

Assume a half-kneeling position with one knee on the ground and the other foot positioned in front of you, flat on the floor. Keep your heel on the ground and gently lean your body weight forward, focusing on bringing your knee towards your toes. This exercise targets ankle dorsiflexion, which brings the top of your foot towards your shin and improves mobility in that direction.

2.  Kneeling Ankle Plantarflexion Stretch:

Start by kneeling on the floor with your toes tucked under and the tops of your feet flat on the ground. Slowly sit back onto your heels, feeling the stretch in your ankles and the front of your feet. Hold this position for 20-30 seconds and then release. This stretch focuses on ankle plantarflexion, which is the movement that points your toes downward and helps increase flexibility in that direction.

3.  Ankle 4-Way Movement:

This exercise involves moving your ankle in different directions to enhance its range of motion. Perform the following movements:

      • Dorsiflexion: Lift your toes towards your shin, aiming to bring your foot towards a 90-degree angle.
      • Plantarflexion: Point your toes away from your shin, trying to achieve a full downward pointing of the foot.
      • Inversion: Turn your foot inward, towards the midline of your body.
      • Eversion: Turn your foot outward, away from the midline of your body.

Perform 10-15 repetitions, 2-3 sets each, in each direction while focusing on smooth and controlled movements. A resistance band may be used to progress the load and elicit further strength and mobility improvements.

Conclusion:

As a physical therapist, strength and conditioning specialist, and avid hunter, I understand the challenges that hunters face when it comes to Achilles tendonitis. By prioritizing physical preparation, maintaining an active lifestyle, and promptly addressing any symptoms, hunters can significantly reduce the risk of developing this condition.

The provided exercise program, based on the recommendations of renowned expert Jill Cook, focuses on progressive loading and includes isometric exercises, heavy slow resistance training, plyometric exercises, and sport-specific drills. Additionally, improving ankle mobility through exercises like half kneeling ankle dorsiflexion with mobilization and ankle 4-way movement can further reduce the risk of Achilles tendonitis.

Remember, prevention is key. Stay active, eat well, and enjoy your hunting adventures pain-free. If you experience any symptoms or concerns, consult with a qualified healthcare professional or physical therapist for personalized guidance and treatment.

About the Author

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

Taylor Kuhlmann is a licensed physical therapist in Kansas, a certified strength and conditioning specialist accredited by the National Strength and Conditioning Association, and the founder of High Caliber Health. With a passion for guiding hunters and outdoor enthusiasts, Taylor focuses on enhancing their overall health and wellness, enabling them to experience the outdoors with reduced pain and enhanced performance.