Brand new research (2025) suggests that physical therapy exercises to AVOID when you have insertional Achilles tendonitis include calf stretches and movements that compress the injured tendon against your heel bone.
Sports physio Alison Gould demonstrates what exercises to do and what NOT to do when you want to recover from insertional Achilles tendonitis.
Some products mentioned in the video that might help with insertional Achilles tendonitis pain relief:
👉 And heel cups
Remember to use them in both shoes!
👉 These models of Brooks running shoe have a good heel-to-toe drop to take the strain off the injured tendon:
Some links here are to places where you can buy something relevant. If you do, we might get a small commission at no extra cost to you.
🌟Need help with an injury? You’re welcome to consult one of the team at TMA online via video call for an assessment of your Achilles injury and a tailored treatment plan.
📽️ More advice on how to adapt different types of activity to be kind to your insertional Achilles tendonitis:
▶️ How to Adapt Yoga for Achilles Tendonitis
▶️ Adapting Pilates For Achilles Tendonitis or Pain
▶️ Achilles or Heel Pain when Doing a Squat
▶️ Exercises to Maintain Running Form While Recovering From Achilles Tendonitis
▶️ Is Cycling Good or Bad for Achilles Tendonitis?
📚Chapters in this episode:
00:00:00 Introduction
00:00:54 What is insertional Achilles tendonitis?
00:03:41 Stretches to avoid - demo
00:04:34 Footwear advice
00:05:38 Strengthening exercises
00:07:05 New research on exercises for insertional Achilles tendinopathy
00:08:45 DEMO: What exercises to do ... and NOT to do
00:11:50 Moving on to more advanced exercises
00:13:49 DEMO: Bent-knee exercises
