Achilles Tendon Pain

Stiffness or pain in the back of the heel, especially in the morning or at the start of a run.

AT A GLANCE

Pain Area

Back of the heel or lower Achilles tendon

Medical Name

Achilles Tendinopathy

Can you Run?

Sometimes, if the tendon stays manageable and is not worse the next morning

Typical Recovery

Usually 6 to 12 weeks, sometimes longer depending on severity and how long it has been irritated

Common Onset

Often linked to increased running load, hills, speed work, or reduced calf strength

Can I keep running?

Some runners can keep modified running if symptoms stay manageable and the tendon is not noticeably worse the next morning.

If the tendon becomes increasingly sore, stiff, or reactive after running, it usually means the load is still too high.

Typical recovery timeline

Achilles tendon pain often improves over 6 to 12 weeks, but stubborn or longer standing cases may take several months to fully settle.

This is one of those injuries where symptoms often improve before the tendon is fully ready for normal training again.

COMMON SYMPTOMS

Pain or stiffness in the back of the heel
Morning stiffness or soreness with the first few steps
Pain at the start of a run, sometimes easing as you warm up
Tendon pain with:
- hills
- speed work
- push off
Tenderness in the tendon
A tendon that feels thickened, tight, or reactive

WHAT’S ACTUALLY GOING ON?

Achilles Tendinopathy is an overload problem involving the Achilles tendon, the strong tendon that connects your calf muscles to your heel.

In runners, it usually develops when the tendon is being asked to tolerate more load than it is currently ready for, especially with repeated push off, hills, speed, or calf demand.

This is usually not a one moment injury, it is more often a tendon that has gradually become overloaded and reactive.

CAN YOU STILL RUN WITH IT?

Sometimes, yes, but only if the tendon stays predictable and manageable. That usually means: it settles by the next day morning stiffness is not worsening it is not becoming more painful with each run If the tendon is becoming more irritable, more stiff, or more painful with daily activity, it usually needs a clearer reduction in load. Easy, flat running is often tolerated better than hills, speed, or more aggressive sessions. Things that often need adjusting:

01.

Weekly mileage

02.

Speed work

03.

Hills

04.

Long Runs

05.

Running Frequency

COMMON QUESTIONS

Does this sound like you?

This may sound familiar if:

Your Achilles feels stiff in the morning
The back of your heel feels sore at the start of a run
Hills or speed work trigger it more quickly
The tendon feels tender or thickened
It often feels worse after a hard running block or calf-heavy week
The tendon can feel okay during the day, then stiff again later

A common clue is that this often behaves like a grumpy tendon, not a dramatic tear.

WHY DO RUNNERS GET THIS?

This usually happens when the Achilles is being asked to tolerate more repeated load than it is ready for.

Common reasons include:

A sudden increase in:
- running volume
- speed work
- hill running
Reduced calf strength or endurance
Tight or overloaded calf muscles
Returning too quickly after time off
Not enough recovery between harder sessions

This is often less about one bad run, and more about a tendon that has quietly been overloaded for a while.

When should you get help?

It’s worth getting help if:

the tendon is not settling
morning stiffness is getting worse
you are struggling to return to normal running
it keeps flaring every time you try to build again

Get help sooner if you have:

a sudden sharp pain
a pop or tearing sensation
major weakness with push off
significant swelling
difficulty walking normally

HOW TO TREAT ACHILLES TENDON PAIN

Have a look at Liesel's rehab plan to help improve your injury.

The Achilles rewards consistency, not heroics. If you give it sensible loading, patience and a little humility, it nearly always gives you something back. If you keep poking it with hills, speed and impatience, it remembers.

A note from Liesel