A Runner’s Guide to Achilles Tendon Pain 

If you’ve ever felt a sore or stiff Achilles tendon during or after a run, you’re not alone. Achilles tendon pain is one of the most common injuries we see in runners, from beginners to seasoned marathoners. 

What is the Achilles tendon? 

The Achilles tendon is the strong band of tissue that connects your calf muscles to your heel bone. It’s the largest tendon in the body and plays a crucial role in walking, running, and jumping by helping you push off the ground with each step. Research shows that peak forces in the Achilles tendon reach up to 7 times our bodyweight whilst running (that’s a lot!).  

What causes Achilles pain? 

Achilles pain often develops when the tendon is asked to do more than it can comfortably handle. This may happen after increasing your running distance, adding hills to your runs, returning from a break, or changing footwear. Weak calf muscles or not allowing enough recovery between runs can also contribute. 

What to do when the Achilles causes pain 

Complete rest isn’t always the answer. Instead, reducing your running load, modifying your training, and gradually introducing strengthening exercises can help the tendon recover while improving its capacity to handle running. Avoid pushing through significant pain, but try to keep moving within your comfort level. Swapping running for other activities (such as swimming, cycling, cross trainer, or rower) can often be a useful short-term training modification to reduce load on the Achilles.  

When to see your Physio 

If your Achilles pain isn’t improving after a week or two, is worsening, or is stopping you from running, it’s worth booking an assessment. Your physiotherapist can identify what’s contributing to your pain and develop a personalized plan to help you recover safely and get you back running pain-free again!