Overcome Achilles Tendinopathy for Good: Reclaim Strength, Confidence, and Pain-Free Movement

Overcome Achilles Tendinopathy for Good: Reclaim Strength, Confidence, and Pain-Free Movement

Do you experience a sharp pain at the back of your heel when walking, running, or pushing off during activity? Does the discomfort increase during or after physical exertion, especially running or jumping? If so, you might be dealing with a common overuse injury known as Achilles Tendinopathy.

This condition frequently affects runners, athletes, and active individuals. At Logan Physio, we understand how debilitating this issue can be and are here to guide you through a clear, effective path to recovery.


What Is Achilles Tendinopathy?

Achilles Tendinopathy refers to pain, swelling, and impaired function of the Achilles tendon, the thick band of fibrous tissue connecting your calf muscles (gastrocnemius and soleus) to the heel bone (calcaneus). The Achilles tendon plays a vital role in walking, running, jumping, and climbing stairs by transmitting the force from your calf muscles to your foot.

Unlike an acute Achilles tendon rupture, tendinopathy is usually the result of overuse or repetitive stress rather than a sudden injury. It typically develops gradually and may worsen without proper management.


The Role of the Achilles Tendon in Movement

The Achilles tendon acts as a spring-like structure, helping to absorb and release energy during dynamic movements. This action provides:

  • Shock absorption on landing or heel strike
  • Energy return during push-off phases of walking or running
  • Power transfer for movements such as sprinting or jumping

This energy-efficient system allows you to move with less effort and reduced muscular fatigue. However, when overloaded, the tendon can begin to break down.


What Causes Achilles Tendinopathy?

Achilles Tendinopathy is caused by repetitive overloading of the tendon, typically from:

  • Sudden increases in training volume or intensity (e.g., running more kilometres than usual or adding hill sprints)
  • Poor foot biomechanics, such as flat feet (overpronation) or high arches (underpronation)
  • Inadequate warm-up or stretching
  • Wearing inappropriate footwear
  • Muscle weakness or tightness, particularly in the calves and hamstrings
  • Poor running technique or posture
  • Age-related degeneration of the tendon structure (more common in individuals over 35)

In some cases, tendinopathy can develop without any obvious trigger, especially if the tendon has become weakened over time from microtrauma or poor conditioning.


Common Symptoms of Achilles Tendinopathy

Recognising the early signs of Achilles Tendinopathy is crucial for preventing progression. Key symptoms include:

  • Pain and stiffness at the back of the heel or lower calf, especially in the morning
  • Tenderness along the tendon, often 2–6 cm above the heel
  • Swelling or thickening of the tendon
  • Increased pain during activity, especially running, jumping, or climbing stairs
  • Stiffness that eases after warming up but worsens with prolonged exercise
  • Decreased strength or performance

Types of Achilles Tendinopathy

There are two main types of Achilles Tendinopathy:

  1. Mid-portion Achilles Tendinopathy
    • Occurs in the middle of the tendon, approximately 2–6 cm above the heel
    • The most common form, especially in runners
  2. Insertional Achilles Tendinopathy
    • Occurs where the tendon inserts into the heel bone
    • More common in less active individuals or those with poor ankle mobility

While the treatment principles are similar, some exercises or stretches may need to be modified depending on the location of the pain.


Diagnosis: How Is Achilles Tendinopathy Identified?

Achilles Tendinopathy is typically diagnosed through a clinical assessment. At Logan Physio, your physiotherapist will evaluate:

  • Your symptoms and medical history
  • Palpation (touching) of the tendon to identify tenderness or swelling
  • Functional tests such as heel raises or hopping
  • Assessment of biomechanics, including foot posture, calf strength, and ankle mobility

In certain cases, imaging such as ultrasound or MRI may be used to confirm the diagnosis and assess the severity of tendon degeneration or inflammation.


How to Treat Achilles Tendinopathy Effectively

1. Reduce Aggravating Activities (Deloading Phase)

Initial treatment focuses on reducing strain on the tendon:

  • Temporarily avoid high-impact activities like running or jumping
  • Use heel lifts in your shoes to reduce tendon stretch
  • Ice the tendon to reduce inflammation if pain is severe
  • Switch to low-impact exercises like swimming or cycling

Deloading gives the tendon time to settle while avoiding complete inactivity, which can lead to stiffness and weakening.

2. Structured Rehabilitation (Reloading Phase)

The key to long-term recovery is a graded tendon loading program designed to build strength, endurance, and resilience. This usually includes:

  • Isometric exercises (e.g., holding a calf raise)
  • Eccentric exercises (e.g., slow lowering of the heel off a step)
  • Progressive resistance training with weights
  • Calf stretching and mobility work
  • Balance and proprioceptive training

It’s critical that loading progresses gradually and consistently under physiotherapy guidance. Rushing rehabilitation can lead to reinjury or chronic issues.

3. Address Contributing Factors

At Logan Physio, we take a holistic approach to rehabilitation. This includes:

  • Correcting biomechanics (e.g., gait retraining)
  • Improving foot support (e.g., arch supports or orthotics)
  • Strengthening the kinetic chain, including glutes, hamstrings, and core
  • Ensuring proper footwear for your activity type

By treating the root cause, not just the symptoms, you reduce your risk of recurrence.

4. Return to Sport or Activity

As your tendon strength and capacity improve, we’ll help you reintroduce running, jumping, or sports in a safe, controlled manner. This involves:

  • A return-to-play plan tailored to your goals
  • Monitoring tendon response 24 hours after activity (no major pain spike)
  • Emphasis on warm-up routines and recovery strategies

How Long Does Recovery Take?

Recovery from Achilles Tendinopathy varies depending on:

  • The severity and duration of symptoms
  • Your age and fitness level
  • How well you adhere to your rehab plan

Most people recover in 8–12 weeks with proper guidance, although more severe cases may take longer. The key is patience – tendons adapt slowly, and rushing the process can cause setbacks.


Can Achilles Tendinopathy Be Prevented?

Absolutely. Here are some simple strategies to help you prevent Achilles tendon issues:

  • Increase training load gradually (no more than 10% per week)
  • Prioritise calf strength and ankle flexibility in your workout routine
  • Always perform a proper warm-up and cooldown
  • Use supportive footwear for your activity type
  • Cross-train with low-impact activities to reduce repetitive strain
  • Pay attention to early warning signs of pain or stiffness

When to Seek Professional Help

If you experience persistent Achilles pain that isn’t improving with rest, it’s time to consult a physiotherapist. Early treatment leads to better outcomes and faster recovery.

At Logan Physio, we specialise in treating sports injuries and overuse conditions like Achilles Tendinopathy. We’ll work with you to:

  • Accurately diagnose your condition
  • Develop a tailored rehab plan
  • Guide you through progressive strengthening
  • Help you return to full function, pain-free

Conclusion

Achilles Tendinopathy is a common and often frustrating condition, but with the right management, recovery is achievable. By understanding the function of the Achilles tendon and following a structured rehabilitation program, you can rebuild strength, reduce pain, and prevent future injury.

Don’t let heel pain hold you back. Contact Logan Physio today to book your assessment and get back on track toward pain-free movement and peak performance.

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