00:00Hello! How are you today? Have you overcome any pain yet? No! If you haven't, you're gonna
00:05overcome it now. Because in this video I'm going to show you two simple exercises to improve heel
00:10pain. Check out this question. Doctor, I'm having unbearable pain below the Achilles tendon in my
00:16heel. And if I wear tight shoes, does it get worse? I've been like this for three months. Can you
00:23help
00:23me out? And if you have a question too, leave it down here in the comments, because then I can
00:28read
00:28your question and try to help you in the best way I can. Don't forget, if you want to ask
00:33about the
00:34pain you're feeling, the more information, the better. Tell me where it hurts. That's really
00:39important. Tell me how this pain started. Tell me what makes it better and what makes it worse.
00:45Deal? That way I can help you in the best way possible. And take advantage, don't miss out,
00:51subscribe to the channel, turn on the notification bell, select all notifications. Because if you
00:56don't, I'll answer your question, maybe even record a video and you won't even know about it. You don't
01:00want that, right? So subscribe to the channel, turn on the notification bell so you don't miss it when
01:05I answer your question. Deal? So let's get started. Heel pain and pain under the Achilles tendon.
01:11Let's start with the basics. What is this Achilles tendon? Where is it located? Why does it hurt?
01:18I apologize for the drawing of the foot. If you think it's ugly, you can say it's mine.
01:22Then again, my foot is beautiful. Excuse me. So we know that we have some muscles here at the back
01:30of the leg,
01:31the calf, which is called the calf, okay? And then connecting these muscles to the heel,
01:41I'll draw a little heel down here, so just so we can get an idea. Connecting the muscle to the
01:48heel,
01:48we have a very thick, very strong tendon that forms this little bulge, see?
01:55Above the heel, this one I'm drawing in black here, is a big tendon, a tendon that joins
02:03the tendons of three muscles, and this is the Achilles tendon. Alexander, why is it called the Achilles tendon?
02:13Do you remember that mythological story about Achilles, that hero no one could defeat? And who
02:20was defeated because he was struck in that little spot on his body right here in this tendon? Well,
02:27that's right. That's why it's known as the Achilles tendon, but it's actually the tendon of the triceps
02:32surrey. Choose whatever you want to call it, all right? I prefer the Achilles tendon because everyone knows where it
02:39is.
02:41So, here's the thing. Marco said he's feeling pain below that tendon exactly at this point, right here. Look.
02:50On the heel.
02:54What can we do to relieve the PA?
02:59Every time a muscle group accumulates a lot of tension, it puts a lot of strain on the tendon. The
03:06tendon is
03:06like a rope that the muscle pulls, so it can move the bone, okay? The muscle here is what contracts,
03:14it's what pulls, and there's a rope that connects it to the bone. So, for me to stand on my
03:20tiptoes,
03:20for example, the muscle pulls the tendon, the tendon pulls the bone, and I lift up standing on my tiptoes.
03:26When this muscle accumulates a lot of tension, it pulls a lot on this rope, the tendon.
03:32And since it's an older rope that's used a lot, it starts to break. In our body, it starts to
03:39get
03:39inflamed. One of the signs of this inflammation is pain. And now, I want to teach you two ways,
03:46two simple exercises. So, we can reduce this tension in the muscles, reduce this inflammation here
03:55in the tendon, all right? The first way, maybe you think I'm going to work directly on the sore spot
04:01here.
04:02Number. We're going to work to reduce the tension in the muscles, deal?
04:08So, here on my leg, you can see the calf muscles, the calf, you can see the Achilles tendon here
04:14in black,
04:14and down here, the heel, all right? Like I said, we're going to work on the built-up tension in
04:22these
04:22muscles. I said I was going to show two ways in this video, but actually, I'm going to show...
04:28Now, instead of one, I'm going to show two ways to relieve this tension. Come here with me.
04:33Look, in this fleshier part, more like the calf itself, higher up, closer to the knee, this part here,
04:42where the calf muscle is, you're going to look for a sore spot.
04:48You can keep pressing. There will be some spots that when you press them, they'll be more sensitive,
04:54meaning you apply just a little pressure, and it will be very painful, and these spots will also feel
05:00hard. It feels like there's a stone, a knot in that muscle. And those are the spots we're going to
05:07work on.
05:08You're going to keep that pressure for about 30 seconds to a minute until the pain decreases.
05:15As soon as the pain decreases, you'll start moving your foot up and down. Go slowly, only as far as
05:22it feels comfortable.
05:24And you'll do at least 15 of these movements.
05:28You'll see that the knot under your finger will get smaller, become softer, and the pain will also decrease.
05:35I want you to look for points like this and do this exercise on at least five points in this
05:40muscle.
05:41So you can look on the inside, on the outside, with your thumb, with your fingertips,
05:48one finger supporting the other. Keep looking.
05:50And I want at least five of these points for you to improve, for you to, in quotes, work out
05:56those knots.
05:56The second way, still to reduce muscle tension, is a little massage, where you will always move from
06:04the center outward. Look, hold your thumb here. See, rub the skin.
06:11There's no need to rush and no need to use force. If you find a more painful area,
06:17you should focus on that area. You can use less force and do it more times. Imagine that you are,
06:24like I'm doing here, without, without intention, as if you were cleaning the skin. So you have to rub
06:32each little strip up to where the muscle ends. And you can still go back. Go hold to the beginning,
06:42and do this a few times. You'll do this from the middle of the calf outward to the side, from
06:50the
06:50middle of the calf outward to the other side. You can do it in the way that's most comfortable for
06:57you.
06:58Some people like to do this exercise with their legs crossed, because it feels better.
07:03I personally prefer this way, where I use my body weight to do this massage.
07:09So, find the best way for you. All right?
07:12First exercise. The first way for us to relieve this pain here. Simply by reducing the tension in the muscle.
07:19Now, let's go to the second way to relieve this pain. With one hand, you're going to hug. Hold on.
07:27With one hand, you're going to hold your heel as if it were a ball. You're going to hold that
07:32ball.
07:32And with the other hand, you're going to hold the middle of your foot.
07:36Notice that your hands should wrap around as much of the heel and mid-foot as possible.
07:41From here, this hand doesn't let the foot move.
07:47And the other is going to roll the heel as if it were a ball.
07:52You're going to try to make a circle. You're going to try to make this movement with the heel,
07:57as far as feels comfortable. If you're doing this movement and you're feeling pain,
08:03you're using too much force. Use less force and do it more times. Try to keep a nice steady rhythm.
08:12Spend one minute rotating clockwise. Then do one minute counterclockwise.
08:21If even after these two minutes, you notice that one side is harder, the movement is more restricted,
08:28harder to do. You can still keep working on that side where the movement is still limited.
08:40When we improve the movement of the heel, we also reduce this overload, this tension,
08:46in this area here where Marco is feeling pain in the back of the heel.
08:53There is a possibility for those who have pain in this area, especially when it gets worse,
09:00when wearing sneakers or closed shoes, of having a small condition called a heel spur,
09:08or retrocalcaneal spur, which is a spur at the back of the heel.
09:13I advise that if you feel this pain, see a doctor to get an x-ray and check if this
09:18is really happening.
09:20And depending on your case, guide you toward the best treatment approach. And I want to know if this
09:26video helped you. If it helped, if it reduced your pain, let me know you like this video by clicking
09:32the
09:33like button below. And I want you to share this video with everyone who has foot pain, pain in the
09:38arch,
09:38in the heel, who has plantar fasciitis, heel spurs. Make the most of this and all the videos,
09:46all the tips here on the channel to help the people around you. I want you, if someone next to
09:53you says
09:53something, to have them subscribe to the channel so we can help that person overcome their pain.
09:59Deal? That's it for now, big hugs and see you next time!
10:10I'll see you next time!
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