My Achilles Hurts
Last night I played futsal (a form of indoor soccer), and this morning my Achilles hurts. Those first few steps to the kitchen felt like I was walking on bricks. The good news? I know it will settle — because this has happened before — and I’ve picked up a few tricks along the way that may help.
Why Achilles Pain Happens
The Achilles tendon is the largest tendon in the body, which makes it incredibly strong. That means pain in the tendon doesn’t always mean you’re at risk of a rupture — even though many people fear the infamous “gunshot” Achilles tear. In fact, most cases of pain are due to Achilles tendinopathy, not rupture.
While the exact cause of Achilles tendinopathy isn’t fully understood, there are some common risk factors:
- 58% of sufferers are male
- Reduced ankle motion, strength, or power (often after a previous ankle sprain)
- Increasing load too quickly (returning from injury, sudden training spikes)
- Training errors such as excessive hills, high frequency, or lack of rest
- Poor footwear choices
It most commonly affects two groups: young athletes (15–25 years old) and desk workers over 45 who have limited activity. Both groups experience very different lifestyles but often share the same outcome — irritated, overloaded tendons.
The Recovery Journey
Recovering from Achilles tendinopathy can be a frustrating process. Not only is it slow to settle, but it can flare up again quickly if managed poorly. The psychological aspect also plays a big role. Many patients worry about rupture, which increases stress and slows recovery. Studies show that fear of tendon damage can cause people to avoid basic activities like walking or climbing stairs — which in turn reduces quality of life.
Research by Silbernagel et al (2010) found that even after 5 years, only 65% of people who followed progressive strengthening programs were completely symptom-free. Around 15% developed new symptoms, and 20% had ongoing issues. This highlights just how persistent Achilles problems can be — and why long-term management is essential.
What You Can Do
Managing Achilles pain appropriately means taking a structured, patient approach:
- Understand your pain: Recognise the stage of recovery you’re in so you choose the right strategy.
- Address lifestyle factors: Manage stress, get adequate sleep, and consider diet’s role in recovery.
- Exercise wisely: Isometric exercises may provide pain relief, while eccentric loading helps rebuild strength.
- Build tolerance: Gradually increase load to reduce pain and restore function.
- Seek guidance: An osteopath may assess your tendon and provide hands-on treatment plus a tailored exercise plan.
Long-Term Management
To keep Achilles tendinopathy at bay, ongoing self-management is crucial. This includes both exercise and education. Runners should avoid certain high-risk patterns such as morning runs, hill training, or back-to-back running days until strength and resilience improve. Balancing training with proper rest and recovery is key.
For more strategies, you might also like our post on How to Fix 4 Common Running Injuries, which covers other overuse injuries like shin splints and runner’s knee. If you’re interested in structured exercise for injury prevention, see our article on Exercise as Medicine.
When to Seek Help
If your Achilles pain doesn’t settle, keeps flaring up, or stops you from doing the activities you enjoy, it’s time to seek professional help. At Infinity Health & Osteo, we may assess your tendon, reduce pain with hands-on care, and guide you through progressive rehabilitation to get you back to sport, exercise, or simply moving without discomfort.
Book an appointment today at our Doncaster East or Warrandyte clinics and take the first step toward healthy, pain-free movement.
Thanks to Clinical Edge, McAuliffe et al (2017), Silbernagel et al (2010), and tendon experts Tom Goom and Peter Malliaris for their insights.
