I have Achilles Tendinopathy/Tendinitis, what should I do?Updated 14 days ago

What is it?

The Achilles tendon connects your calf muscles to your heel bone. Achilles tendinopathy is a degenerative condition where the tendon breaks down due to repeated stress or overload. It causes pain, stiffness, and sometimes swelling at the back of the ankle — typically worst in the morning or at the start of activity.

It occurs in two locations:

• Mid-portion — pain in the middle of the tendon, a few centimetres above the heel
• Insertional — pain where the tendon meets the heel bone

What causes it?

The most common cause is asking the tendon to handle more load than it's conditioned for. Contributing factors include:

• A sudden increase in training or activity levels
• Weak or tight calf muscles
• Poor ankle mobility
• Foot posture and movement patterns
• Footwear with a raised heel, which shortens the calf over time and reduces natural ankle movement
• Metabolic conditions such as diabetes or high cholesterol

How can I fix it?

Tendons heal slowly, so patience is key. The goal is to gradually rebuild the tendon's ability to handle load.

• Reduce aggravating activity — don't stop moving entirely, but dial back what's causing the pain
• Progressive calf loading — slow, heavy calf strengthening exercises are the most evidence-backed treatment for this condition
• Improve mobility — restoring calf and ankle range of motion helps reduce strain on the tendon
• Footwear — transitioning gradually to natural, flat footwear can improve long-term calf and ankle function, but should be done slowly to avoid overloading the tendon

See a professional — the two types of Achilles tendinopathy respond to treatment differently, so an accurate diagnosis is important. A physiotherapist can confirm what you're dealing with and build a programme tailored to you.

If you experience severe pain at rest, rapidly worsening symptoms, or a sudden sharp pain during activity, seek assessment promptly as these may indicate a more serious injury.

3 Steps To Healthy, Happy Feet

How To Get Started On Your Journey

1. Learn

   Before you can take control of your foot health you need to gain an understanding of how your body should naturally function and what may be contributing to the issues you’re experiencing.

   
   

   We’ve combined all of our most potent education into one handy e-book we call the Guide To Foot Freedom to get you started on this journey. Click here to get free access.

   
   

   For a deeper dive into Achilles Tendinopathy, we would also recommend listening to this podcast from TFC’s leading health professionals.

   
   

2. Move

   The next step is to start exploring your potential through movement.

   
   

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   Watch the video below for some ideas on where to begin.

   
   

   Looking for more inspiration? Check out our free training portal here for exercise suggestions and guided routines from our Head Physiotherapist.

   
   

3. Restore

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   Learn more and start your journey today.

   
   

   While our education, training and community are an empowering way to help you start putting your feet first, everyone is different and we always recommend seeking advice from a qualified healthcare professional who can properly assess your individual needs and determine the best treatment options for you.

   
   

   To find a trusted TFC Pro near you, head to our directory here.