Achilles Tendinopathy

Understanding Achilles Tendinopathy

What is it? Achilles tendinopathy refers to pain and dysfunction arising from the Achilles tendon — the band of tissue connecting your calf muscles to your heel bone. It's often characterised by pain, swelling and stiffness around the tendon.

Causes and contributing factors: overuse, inadequate recovery, improper footwear, poor running mechanics or sudden increases in training intensity.

Managing Achilles Tendinopathy

• Rest and load management: strategic load reduction rather than complete inactivity. Cross-train to maintain fitness without aggravating the tendon.
• Eccentric exercises: heel drops are a cornerstone of rehabilitation. They strengthen the tendon and promote healing — start under guidance.
• Stretching and mobility: gentle calf and ankle stretching to prevent further stiffness.
• Footwear and orthotics: supportive shoes and, when appropriate, custom orthotics to correct foot mechanics and relieve tendon stress.
• Running mechanics: address issues like overstriding to reduce Achilles strain.
• Icing and anti-inflammatory measures: ice after activity; NSAIDs under medical guidance.
• Gradual return to running: short distances, slower paces, symptom monitoring.

Preventing Achilles Tendinopathy

Proper warm-up and cool-down, steady progression of training, strength work for the calf complex, and keeping on top of foot mechanics with your podiatrist are the best prevention strategies.