Achilles Tendinitis: The Sneaky Injury That Can Sideline You
If you’ve ever felt a nagging pain at the back of your heel or along your lower calf, you might be dealing with Achilles tendinitis. It’s a common issue, especially among runners, weekend warriors, and anyone who suddenly ramps up their activity level without proper preparation.
As a physiotherapist, I see Achilles injuries all the time—often from people who didn’t even realize they were overloading their tendon until it was too late. But the good news? Achilles tendinitis is preventable, and with the right exercises, you can keep your tendon strong and resilient.
So, whether you’re a runner, a hiker, a gym enthusiast, or just someone who wants to keep moving pain-free, this blog is for you! Let’s dive into what Achilles tendinitis is, why it happens, and—most importantly—how to prevent it.
What Is Achilles Tendinitis?
Your Achilles tendon is the strongest and largest tendon in your body. It connects your calf muscles to your heel bone and plays a crucial role in walking, running, jumping, and basically any movement that involves your foot pushing off the ground.
Achilles tendinitis occurs when this tendon becomes inflamed due to overuse or repetitive strain. It’s often caused by:
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Sudden increases in activity (e.g., going from couch to marathon training overnight—bad idea!)
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Improper footwear that doesn’t provide enough support
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Tight or weak calf muscles, which place extra stress on the tendon
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Skipping warm-ups and cool-downs
If left untreated, Achilles tendinitis can lead to more serious issues, like chronic pain or even a full tendon rupture. That’s why prevention and early intervention are key!
Signs & Symptoms of Achilles Tendinitis
Achilles tendinitis usually starts with a dull ache in the back of the leg or just above the heel. Other symptoms include:
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Stiffness in the Achilles tendon, especially in the morning
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Pain that worsens with activity (like running or climbing stairs)
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Swelling or tenderness along the tendon
If you notice these symptoms, don’t ignore them! The sooner you address the issue, the easier it is to manage.
Strengthen Your Achilles to Stay Injury-Free
The best way to prevent Achilles tendinitis (or recover from it) is to strengthen the tendon and the muscles around it. Strong calves and flexible ankles reduce the strain on the Achilles, making it more resilient to repetitive movements. Here are three of my favorite Achilles-strengthening exercises that I recommend to patients all the time.
1. Eccentric Heel Drops (a.k.a. The Gold Standard for Achilles Health)
Why it works: This exercise strengthens the Achilles tendon while lengthening it, which helps build resilience and prevent irritation.
How to do it:
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Stand on the edge of a step with your heels hanging off.
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Push up onto your toes with both feet.
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Slowly lower yourself down on one leg, controlling the movement.
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Use both feet to push back up and repeat.
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Perform 3 sets of 15 reps per leg.
Tip: If you’re dealing with Achilles pain, start on flat ground before progressing to a step.
2. Soleus Squats (A Hidden Gem for Achilles Strength)
Why it works: Your Achilles connects to both your gastrocnemius (big calf muscle) and your soleus (deeper calf muscle). Most people only strengthen the gastrocnemius, but the soleus plays a huge role in Achilles health, especially for activities like walking and jogging.
How to do it:
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Stand with your feet hip-width apart.
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Bend your knees into a squat (like you’re about to sit down in a chair), keeping your heels on the ground.
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Hold for 30 seconds, then relax.
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Repeat 3 times.
Tip: If you want to make it harder, try holding a weight while doing the squat.
3. Resistance Band Ankle Flexes (Bulletproof Your Ankles)
Why it works: Strong, flexible ankles help reduce stress on the Achilles and prevent injury.
How to do it:
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Sit on the floor with your legs stretched out.
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Loop a resistance band around the ball of your foot and hold the ends.
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Push your foot against the band (point your toes away), then slowly return.
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Perform 3 sets of 15 reps per foot.
Tip: Try moving your foot in different directions (side-to-side and circles) for extra mobility work.
Other Tips to Prevent Achilles Tendinitis
Besides strengthening, there are a few other habits you can incorporate to keep your Achilles happy:
- Warm up before exercise: Always ease into activity with light movements, like ankle circles or calf stretches.
- Wear supportive shoes: Make sure your footwear has good arch support and cushioning.
- Progress gradually: Increase activity levels slowly to allow your tendon to adapt.
- Stretch after workouts: Gentle calf and Achilles stretches keep your tendon flexible.
- Listen to your body: If you feel pain, don’t push through—rest and recover!
When to See a Physiotherapist
If your Achilles pain isn’t improving after a couple of weeks of self-care, it’s time to seek professional help. As physiotherapists, we can assess your movement patterns, identify any muscle imbalances, and create a customized treatment plan to get you back on track.
At Advantage Sport Medicine & Physiotherapy, we specialize in treating Achilles injuries and helping you stay active without pain. Whether you’re a runner, a weekend warrior, or just want to walk comfortably, we’ve got you covered.
Stay Strong, Stay Active
Achilles tendinitis doesn’t have to sideline you! With the right exercises and a little TLC, you can keep your Achilles tendon strong and pain-free. Try incorporating these exercises into your routine and listen to your body—your future self will thank you!
If you’re struggling with foot or Achilles pain, don’t wait until it gets worse. Book an appointment with us today and take the first step toward recovery.
Stay strong and keep moving!