Senebti

Achilles pain

Pain in or around the Achilles tendon just above the heel, more common in runners or after a sudden increase in activity.

Safety first

Right after an injury (first 48–72 hours), or if swelling or pain is severe, see a professional before exercising.

See a doctor or physio before exercising if you have: a sudden snap followed by difficulty walking, you cannot walk a few steps after injury, bone tenderness, a sudden ‘kicked’ feeling in the calf, or a swollen, red, warm calf.

Stop if pain increases or numbness spreads. Start short and easy. Move on when it feels comfortable and pain does not increase.

Not improving or getting worse? See a physiotherapist — If things are not better after a few weeks, or pain increases, talk to a physiotherapist. In the Netherlands you do not need a GP referral to book a physiotherapist.

  1. アキレス腱炎のストレッチ — 自分と家族を治せる整体塾・土井治療院 (ja) Watch on YouTube
  2. アキレス腱炎向けストレッチ（2種・約4分） — 痛みの専門医チャンネル (ja) Watch on YouTube
  3. アキレス腱炎向けの3つの方法（解説・約6分） — カラダの痛い・つらいを解決する　専門学校　誠春 (ja) Watch on YouTube
  4. アキレス腱周囲炎のストレッチ「川口市の鍼灸・整体　明京堂治療院」 — バレエはり&整体師 はたけやま (ja) Watch on YouTube
  5. 【アキレス腱炎】理学療法士がストレッチ方法を説明！おうちですぐに実践いただけます。 — 痛みの専門医チャンネル (ja) Watch on YouTube
  6. アキレス腱のマッサージとストレッチ（約4分） — さいたま中央フットケア整体院 (ja) Watch on YouTube
  7. 下腿三頭筋のトレーニング（アキレス腱・むくみ向け・約9分） — もりっくチャンネル (ja) Watch on YouTube
  8. 【川崎　整体　アキレス腱痛　セルフケア】アキレス腱痛になったら、この簡単なトレーニングを行ってみてください。ただし、無理はしてはいけませんよ〜 — 川崎市 鍼灸 整体 「Ｍ．Ａ．Ｋ．鍼灸整骨院」 (ja) Watch on YouTube
  9. 11：アキレス腱のストレッチ｜自宅で簡単！エクササイズ&ストレッチ — 東北大学病院 (ja) Watch on YouTube
  10. アキレス腱炎のトレーニングとストレッチの基本（約1分） — 鍼灸整骨院ひまわり (ja) Watch on YouTube
  11. Achilles Tendonitis: Absolute Best Self-Treatment, Exercises, & Stretches — Bob & Brad (en) Watch on YouTube
  12. Achilles Tendinopathy / Tendinitis / Tendinosis | Heel Pain Rehab (Education, Myths, Exercises) — E3 Rehab (en) Watch on YouTube
  13. Achilles Tendinopathy / Tendinitis / Exercise / Best treatments / Recovery — Tendinopathy Rehabilitation (en) Watch on YouTube
  14. Achilles Tendinopathy Stretches & Exercises - Ask Doctor Jo — AskDoctorJo (en) Watch on YouTube
  15. Achilles tendonitis exercises (strengthening, ≈10 min) — Tone and Tighten (en) Watch on YouTube
  16. Rehab exercises for Achilles tendonitis (≈8 min) — Jeffrey Peng MD (en) Watch on YouTube
  17. Insertional Achilles Tendinitis: The Biggest Ex Mistake! — PhysioBarn (en) Watch on YouTube
  18. Versterk uw achillespees — Podozorg Nederland (en) Watch on YouTube
  19. Best Achilles Exercises for Runners: Prevent & Treat Pain — Run Better with Ash (en) Watch on YouTube
  20. Achillespeesontsteking — Pijn Reset Community - Fysiotherapie4all (en) Watch on YouTube
  21. Oefening kuit en achillespees — Julitta Boschman (nl) Watch on YouTube
  22. Wat kun je doen aan een pijnlijke achillespees? — Dokter Zuidwijk (nl) Watch on YouTube
  23. Oefeningen voor de achillespees (≈14 min) — Bewegen met Bart: Oefeningen, ook voor 60-plussers (nl) Watch on YouTube
  24. Excentrische oefening voor de achillespees — FitenGezond (nl) Watch on YouTube
  25. Achillespees blessure de DO en DON'T oefening — Jera Movement (nl) Watch on YouTube
  26. Podotherapie bij achillespeesklachten - Behandeling en oefeningen voor thuis — Podotherapie Hermanns (nl) Watch on YouTube
  27. Oefeningen voor de achillespees | Niveau 1 — MMfysio (nl) Watch on YouTube
  28. Rekoefening achillespees Alfredson's protocol met RondOm Podotherapeuten — Rondom (nl) Watch on YouTube
  29. Isometrische oefening voor de achillespees — FitenGezond (nl) Watch on YouTube
  30. Oefeningen voor de achillespees | Niveau 3 — MMfysio (nl) Watch on YouTube
  31. Die wirksamste Übung bei Achillessehnen-Tendinose — Impuls Physio Cottbus (de) Watch on YouTube
  32. Schmerzen Achillessehne: Tipps zur Selbstbehandlung der Achillessehne von Dr. Stefan Preis — KLINIK am RING - Die Gelenkspezialisten (de) Watch on YouTube
  33. Achillessehnenschmerzen - 3 Übungen gegen Schmerzen (für zu Hause) — Online Physiotherapie (de) Watch on YouTube
  34. Achillessehnenreizung selbst behandeln: Beste Übung gegen Schmerzen der Achillessehne | Achillodynie — KLINIK am RING - Die Gelenkspezialisten (de) Watch on YouTube
  35. Exzentrisches Training für die Achillessehne — SportsAndMedicine (de) Watch on YouTube
  36. Achillessehnenschmerzen - mach diese Übungen (Prävention & Schmerzen ohne Auftreibung der Sehne) — STURFDOC - Dr. Christian Behrendt (de) Watch on YouTube
  37. BLACKROLL® Übungen | 5 Übungen bei Achillessehnenschmerzen — BLACKROLL Recovery (de) Watch on YouTube
  38. Achillessehne: Übungen und Erklärung — SCHMERZ BEISEITE - Ralf Blume (de) Watch on YouTube
  39. Übungen gegen Schmerzen in der Achillessehne/ Achillessehne Schmerzen - Faszientraining — Doc.Mischa (de) Watch on YouTube
  40. Achillessehnenschmerzen? Auf keinen Fall dehnen!!! Und was stattdessen hilft!? (Studie 2025) — Chris Eikelmeier | Kein Standard-Gesundheitskram. (de) Watch on YouTube
  41. Douleur au tendon d'Achille : exercices pour la tendinite d'Achille (Kiné) 1/2 — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  42. Douleur au tendon d'Achille : exercices pour la tendinite d'Achille (Kiné) 2/2 — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  43. TENDINITE AU TENDON D'ACHILLE : Le guide complet basé sur la science (explications + exercices kiné) — Training Thérapie (fr) Watch on YouTube
  44. Tendinite au tendon d'Achille : le traitement — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  45. JE SOIGNE sa TENDINITE D'ACHILLE en URGENCE 🆘 (à moins de 3 semaines d'un semi-marathon) — Training Thérapie (fr) Watch on YouTube
  46. Douleur du tendon d'Achille en course à pied : que faire ? — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  47. 5 exercices pour traiter sa tendinopathie d'Achille — Nicolas Bouron - Le Coaching Du Coureur (fr) Watch on YouTube
  48. Tendinite du tendon d'Achille: des exercices essentiels (niv. 1 débutant)) — Denis Fortier (fr) Watch on YouTube
  49. Tendinite du tendon d'Achille: des exercices essentiels (niv. 3 - avancé) — Denis Fortier (fr) Watch on YouTube
  50. Tendinite d'Achille en Course à pied : Programme d'Exercices (Renforcement & Rééducation) — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  51. ¿Cómo tratar la Tendinitis de Aquiles? Ejercicios y consejos de un fisioterapeuta — FisioOnline (es) Watch on YouTube
  52. Tratar tu tendinitis de Aquiles: los (BUENOS) ejercicios — Julien LEPRETRE (es) Watch on YouTube
  53. Automasaje para la tendinitis y dolor del tendón de Aquiles — FisioOnline (es) Watch on YouTube
  54. Ejercicios y estiramientos para la tendinitis del Aquiles — Foroatletismo (es) Watch on YouTube
  55. Tendinitis insercional de Aquiles: ejercicios (≈6 min) — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  56. ❌ LESIÓN en el TENDÓN DE AQUILES // Ejercicios y Rehabilitación ✅ — Carlos Rojo Running (es) Watch on YouTube
  57. TENDINITIS DE TENDÓN DE AQUILES, zapatos, ejercicios y errores comunes — Pilates Marcela Pedraza (es) Watch on YouTube
  58. TENDINITIS DE AQUILES- Ejercicios y tratamiento COMPLETO — Fisiolution (es) Watch on YouTube
  59. 8 EJERCICIOS para la TENDINOPATÍA DE AQUILES en FASE AGUDA — FisioOnline (es) Watch on YouTube
  60. Ejercicios para el Tendón de Aquiles - Fáciles y Sin Material — Javier Navarro Fisioterapia Avanzada y Osteopatía (es) Watch on YouTube
  61. TENDÃO DE AQUILES - DOR e LESÃO - Exercícios Específicos — CamaradaCast (pt) Watch on YouTube
  62. Exercício Para O Tendão De Aquiles, Tendinopatia: Tratamento e Prevenção de Tendinite — Especialista em Pé e Tornozelo Dr. Tiago Baumfeld (pt) Watch on YouTube
  63. O melhor exercício para o tendão de Aquiles. — Márcio Brito fisio (pt) Watch on YouTube
  64. Tendinite de Aquiles: Exercícios e Cuidados para uma Recuperação Efetiva!" — Pisada Ideal (pt) Watch on YouTube
  65. Os PIORES exercícios para tendinopatia (tendinite) de aquiles — Inferiores em foco - Robson Massi (pt) Watch on YouTube
  66. TENDINE di ACHILLE INFIAMMATO: la GUIDA COMPLETA con ESERCIZI — Fitness Posturale (it) Watch on YouTube
  67. Tendinopatia Achillea? Tutto quello che devi sapere (con esercizi). — Fisioalfieri (it) Watch on YouTube
  68. ESERCIZI per il tendine d'Achille infiammato | come fare? — Massi Milani (it) Watch on YouTube
  69. TENDINITE di ACHILLE: I migliori Esercizi per la TENDINOPATIA — MdM Fisioterapia (it) Watch on YouTube
  70. La Soluzione per CORRERE se hai la Tendinite d'Achille — Correre Naturale (it) Watch on YouTube
  71. 3. Stretching del tendine di achille: come mantenerne l'elasticità e l'estensione — Associazione ACMT-Rete (it) Watch on YouTube
  72. Esercizi di base per il RECUPERO DEL TENDINE d'achille — Matteo Arbelti Trainer (it) Watch on YouTube
  73. Esercizi di stretching al tendine di Achille — Il Tuo Universo Donna (it) Watch on YouTube
  74. Come risolvere il dolore al TENDINE D'ACHILLE — Michele Frison - Fisioterapia e Osteopatia (it) Watch on YouTube
  75. Protocollo di Alfredson | Tendinopatia Achillea — FisioScience (it) Watch on YouTube
  76. 手把手教你这3招，将跟腱炎、小腿酸痛、足底筋膜炎一网打尽。不学，就太遗憾了！【简单高效】 — 正曦-张正阳Thomas (zh) Watch on YouTube
  77. 跟腱炎的自我康復運動（2個方法・約6分鐘） — 一拳超人张正阳 (zh) Watch on YouTube
  78. 跟腱炎伸展運動 — 恩澤物理治療 (zh) Watch on YouTube
  79. 【曉武教學】如何拉伸足跟腱 — 曉武會館 (zh) Watch on YouTube
  80. 脚踝弹响 预防崴脚 崴脚康复 滑囊炎 跟腱炎 足底筋膜炎训练合集，总有一个适合你 — 飞特那斯（Fitness Center） (zh) Watch on YouTube
  81. 跟腱炎的康復運動（約6分鐘） — UltiRehab (zh) Watch on YouTube
  82. 小腿後側一直痛？別拖！跟腱發炎、緊繃｜中醫教你自救 — 火金姑的旅程 (zh) Watch on YouTube
  83. 跟腱與腳後跟的拉伸（約2分鐘） — 两分钟养生 (zh) Watch on YouTube
  84. 超百万人看过的跟腱炎训练康复方法我从走路都痛，长鼓包，康复到可以恢复到今年全马229基础能力，用了18个月，总结出来的经验方法，要结合4个视频一起看！跟腱炎跟腱炎康复 — 松风跑步 (zh) Watch on YouTube
  85. 1个动作，练习松跟腱，疏通经络，轻松下蹲，还能塑造腿部线条 — 两分钟养生 (zh) Watch on YouTube
  86. 아킬레스건염 재활 운동 (약 7분) — Mr.Physio 호주물리치료사 (ko) Watch on YouTube
  87. 국가대표 트레이너가 알려주는 아킬레스건염 탈출하는 방법 – [곰PD의 드래프트 도전기 EP.27] — 뽈인러브 (ko) Watch on YouTube
  88. 만성 아킬레스건염 운동. 매일 3분씩 일주일만 해보세요! — 몸수리 (구 운동한입) (ko) Watch on YouTube
  89. [Ep.14] 잘 낫지 않는 아킬레스건염 🦶 편심성 운동법으로 극복하기! (아킬레스건염이란? 아킬레스건 스트레칭, 아킬레스건 편심성 운동법, Eccentric Exercise) — 의학정보 환골탈태TV (ko) Watch on YouTube
  90. 아킬레스건염을 위한 운동 딱 한 가지만 고른다면? — 러닝비하인드 RunningBehind 쟐쌤 (ko) Watch on YouTube
  91. 아킬레스건염 재활운동 통증 부위별 운동방법 — 세종스포츠정형외과 (ko) Watch on YouTube
  92. ‘걷기, 달리기’가 가벼워지는 발목, 종아리 강화 스트레칭 보드 운동법! 송영민의 바른자세만들기 #174 아킬레스건 — 굿라이프 (ko) Watch on YouTube
  93. 런닝에 가장 중요한 아킬레스건 강화 운동 — 달려라주원 (ko) Watch on YouTube
  94. 아킬레스건 통증 아킬레스도 이 영상만 봤더라면 무적이었을 텐데... — 피지오스튜디오 PHYSIOSTUDIO (ko) Watch on YouTube
  95. 러너들의 고질병 아킬레스건염을 극복하게 해준 한 가지 동작 — 달려라주원 (ko) Watch on YouTube