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Standing on your foot for 3min is an isometric, which are also shown to help alleviate tendonitis pain. Same with eccentric calf raises. 3min is super long, way too long actually and isometrics and eccentrics are only usually used during the initial phase of rehab.
After that you should also move into normal calf raises with your forefoot elevated, loaded isometrics, and if you can find a pad or mattress that you can stand on stand on 1 foot for 20-30s balancing on it. Poliquin step ups (actually a step down) and really deep squats also help people.
I've had achilles tendonitis in both ankles and ruptured every ligament in my right ankle and have constant weird flare ups. My friend is a well known PT in the rock climbing world so I've run the gamut of rehab movements and tend to keep a few in rotation at all times.
Great, thanks. How would I specifically diagnose what I have going on? It seems like achilles tendinitis but recently it moved to the bottom of my heel at times.
I will try the loaded calf raises soon too. But have been trying to stand on my toes for extended periods of time just throughout the day. Also been wearing an ankle compression sleeve at night and during the day
There's people in this thread that know more than me, but achilles tendinitis often effects that area. I've dealt with it for a while, mainly in that spot. Down into your heel is the area they mean when they say it's 'insertional' - because that's where the tendon inserts into your foot. The achilles tendon goes a lot further down into the heel than we think it does (until it starts hurting down there).
If you haven't already, I would see a doctor or physiotherapist if one is available to you - they can give you the best exercises and stretches for you, and can give you a proper diagnosis. It sounds like achilles tendinitis to me, but Slap can't tell you that for sure. You don't want to treat the wrong problem and potentially make it worse.
If it's not possible for you to see a doctor or physiotherapist, I would just at least keep the exercises lighter and easier than you think you can handle to start, and then work your way up gradually as you find what helps you. @dr.kylebrown and @skateboardstrength on Instagram are two accounts that I have found helpful for general strength/health, but especially foot/ankle stuff.