Achilles tendinopathy
Pain and stiffness in the tendon at the back of the heel, usually worst for the first steps in the morning or at the start of a run, easing as you warm up and aching again afterwards. The tendon has had more load than it was ready for. It responds well to gradual strengthening, and badly to complete rest.
Also called achilles tendonitis, achilles pain, sore achilles, heel cord pain.
Does this sound like you?
- Stiffness at the back of the heel first thing, easing after a few minutes
- Pain at the start of exercise that warms up, then aches later
- A tender, sometimes thickened, area a few centimetres above the heel bone
- It built up after more running, walking or hills than usual
This is not a diagnosis. Several things cause pain in the same place, which is why the list below matters.
Check these first: when it is not achilles tendinopathy
If any of these apply, get checked before you start the exercises. The ones marked in red can't wait.
- A sudden snap or a feeling of being kicked in the back of the heel. Get seen the same day
- You can't stand on tiptoe on that leg
- The back of the heel is hot, red or very swollen
- It started while taking ciprofloxacin or a similar antibiotic. Tell your doctor
The exercises, in the order you would build them up
How long it takes
Expect three months of regular loading, sometimes longer. Some discomfort during exercise is fine if it has settled by the next morning. Reduce, rather than stop, whatever flares it.
What the NHS says
The NHS's own pages on this, to check what you have read here against.
Waiting for an appointment?
Kinehub turns this into a daily plan, adjusts it as you improve or struggle, and keeps the record you hand over when you are finally seen.
Keep reading
More for the feet & ankles
- Guide · 2 minHeel and foot pain: shoes and simple stepsWhat to wear and what to do at home, and the signs of an injury that shouldn't be treated at home.
- Guide · 6 minUnderstanding painWhy hurt does not always mean harm, and why that matters when you are deciding whether to move today.
- Article · 9 minBuilding a home exercise programmeHow much, how often, and how to keep going once the novelty wears off — the part that decides whether any of it works.
A daily plan for achilles tendinopathy
Kinehub turns these exercises into a short daily session with a demo for each one, and tracks your pain before and after so you can see whether it is working. Free to start.
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