Achilles Tendon Pain
Stiffness or pain in the back of the heel, especially in the morning or at the start of a run.
Back of the heel or lower Achilles tendon
Achilles Tendinopathy
Sometimes, if the tendon stays manageable and is not worse the next morning
Usually 6 to 12 weeks, sometimes longer depending on severity and how long it has been irritated
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.
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.
Common Symptoms
Can You Still Run With It?
Sometimes, yes — but only if the tendon stays predictable and manageable (meaning it settles by the next day, morning stiffness is not worsening, and it is not becoming more painful with each run).
If the tendon is becoming more irritable, stiffer in the morning, or more painful with daily walking, it usually needs a clearer reduction in load.
Easy, flat running is often tolerated better than hills, speed work, or more aggressive sessions.
Things That Often Need Adjusting:
Does This Sound Like You?
- 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
Why Do Runners Get This?
This usually happens when the Achilles is being asked to tolerate more repeated load than it is ready for.
This is often less about one bad run, and more about a tendon that has quietly been overloaded for a while.
Worth Getting Assessed 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
A Note From Liesel
“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.”
Stop Guessing. Start Moving Forward.
Get a clear clinical diagnosis and a personalised return-to-running plan with Liesel (In-person in Pretoria East or Online via Google Meet).
Book a Consultation