Achilles Treatment: Self Massage Techniques – Transverse Friction

(soft soothing music)
– In this video, I’m gonna show you a
simple, super effective self-massage technique for you to treat your achilles tendon pain. (bouncy music) Hey guys, it’s James here
with Kinetic Revolution. On this channel we’re all
about building better runners with training tips, tutorials, injury advice, and so much more. If you’re new here,
don’t forget to hit that subscribe button so we
can keep you up-to-date with all the latest info. Today I want to talk to you
about achilles tendinopathy, often referred to as achilles tendonitis. If you’re currently suffering
with achilles tendon pain, you’ve probably googled the
hell out of the term already and found all sorts of resources like the eccentric heel-drop protocol. I’ll leave a list of helpful resources in the description below. That’s why I’m not gonna make this video a definitive guide to achilles injuries. Instead I want to focus
on one simple technique you can use at home today to encourage the healing process of your
achilles to start to kick in. (soft soothing music) The soft tissue technique
we’ll be using here is called deep friction
massage, or frictioning. More accurately, we could
say that we’re applying transverse friction to the tendon as you’ll be working perpendicularly
to the tendon fibers. The aim here is to stimulate the body’s natural healing process
in the affected area by creating a little local
disruption to the tissue. Find yourself a comfortable
sitting position to sit with your achilles region in hand and your ankle nice and relaxed. Using your thumb and forefinger, feel up and down the achilles tendon, looking for tender areas. Once you find a painful
area, keep your ankle relaxed and use a pincer grip
with the tendon between your thumb and forefinger to
firmly massage back and forth at right angle to the
direction of the tendon rather like you’re delicately strumming a huge guitar string. You should aim to do
this for 10 to 15 minutes every other day while your
achilles is giving you pain. Begin gently, then every
three minutes or so, make the massage a little more firm. You’ll probably find the
achilles becomes a little less sensitive to the action
after a few minutes, allowing you to work a little harder. Remember the goal here is to
provoke a healing response from your body so you’ll
need to be a little firm with the friction technique itself. At worst though, the pressure
you’re applying will feel strongly uncomfortable, it
should be bearable though. Try this for two weeks and see
how your achilles responds. You should feel the
benefits in this time frame. If, of course, you are at all unsure about whether this type of
technique will be suitable for your specific injury,
be sure to ask physio. Don’t forget to look after
those calf muscles as well. The condition of these
guys are very much linked to the strain your
achilles has to deal with. Perhaps check out the
calf foam rolling tutorial uploaded here on YouTube a while ago. Again, the link is in the description. I hope you found this video helpful. If so, don’t forget to
hit that like button and I’ll see you soon, bye now. (soft soothing music)

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