Home test for the cause of your Achilles Tendonitis

Is tightness at the bottom of your ankle a sign of Achilles tendinitis? A simple one-leg test can reveal exactly which calf muscles are the problem.

🔬 THE KEY PRINCIPLE
Tightness and tension at the bottom of the ankle can be a sign of Achilles tendinitis. The Achilles tendon is formed by all of the calf muscles coming together, and tendinitis usually develops from overuse of certain calf muscles more than others, creating an imbalance that leads to straining and inflammation in the overused muscles.

🦵 WHO THIS IS FOR
✅ Anyone with tightness or pain at the bottom of the ankle
✅ Runners and athletes dealing with Achilles tendinitis
✅ Anyone wanting to identify a calf muscle imbalance
✅ People wanting to prevent Achilles issues before they start

✅ YOU SHOULD FEEL
To test for calf imbalance, hold onto something for support, stand on one leg, and raise up onto your toes while filming yourself from behind or watching in a mirror. You should raise straight up and down, shifting your weight between your first (big) toe and second toe. Rolling your ankle outward and bearing weight on the outside of the foot indicates you're overusing your inner calf muscles; bearing weight more toward the inside of the foot indicates you're overusing your outer calf muscles. To correct this, practice heel raises rising straight up between the big toe and second toe, and make sure you aren't relying solely on your calf muscles to propel yourself forward when walking or running — your glutes should be turned on and utilized too.

📌 CHAPTERS
00:00 - What is the Achilles Tendon and Achilles Tendinitis?
00:13 - The Cause: Calf Muscle Imbalances
00:22 - The Single-Leg Calf Raise Test
00:30 - Identifying Muscle Imbalances from the Test
00:47 - Corrective Exercises and Prevention Tips

This week’s video is: Why Achilles Tendonitis Happens From a PT

Here’s what you’ll learn:

🧠 A common cause of Achilles Tendonitis

💪 A test you can do to help determine the cause of your Achilles Tendonitis or predict it

🏃 The proper way to rise up onto your toes to prevent Achilles Tendonitis

📺 Watch it here:

⚠️ This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any new exercise program.

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