Pain When Running? | What Is Achilles Tendonitis & How To Avoid It

Achilles Tendonitis is a common injury amongst runners and one that requires quite a unique treatment style. Heather be addressing how to prevent Achilles tendinopathy, and if we’re too late then how to treat it! With thanks to Physiotherapist Claire Wheller!

Ever had pain at the back of your leg where your calf meets your heel? Well, it could be your Achilles tendon causing it.

This is actually a common injury amongst runners and one that requires quite a unique treatment style. Heather be addressing the warning signs of Achilles tendinopathy, how to prevent it, and if we’re too late then how you can treat it.

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[jmurphy-morris]

For my achilles recovery, I'm now doing both calf raises and eccentric loading exercises (with increasing weight) every day. It's really helping. I'm doing an easy run/walk with icing afterwards. If you have insertional achilles tendinopathy (pain right at the point the tendon attaches to the heel), don't drop your heel below the toes when doing exercises. It will pull on the tendon too much. They actually said this in the video, but not in plain language. Go see a good sports doctor/physio before it gets worse.

[mickheritage]

This is so refreshing to see, i had suffered with Achilles Tendonitis for so long i cant remember, this treatment has worked im so very grateful. I had spent years going around in circles with the notion of resting and then gently stretching the affected area, only to start running again and be back to square one in a few weeks. I followed the guidance of building the strength back into my Achilles again, in the past i was afraid to do this thinking it would cause harm, ive been running pain free for months now, the first time in years . Thankyou so much for your help

[MrenCapone]

Body weight single leg calf raises - 4 or 5 sets or more everyday! 10 -15 reps.. Strong mind muscle connection during the eccentric to build back elasticity. I did those back in March when the gym was closed down. Was back running not long after!

[nathanjones]

I used to have Achilles Tendonitis on a very regular basis. The three things that have really gotten rid of that problem for me has been foam rolling before and after, cold tubs, and 15 minutes of jump rope at least once a week.

[wayne]

I’ve had this for sometime and it’s very troublesome. I’m quiet heavy to be a runner but I can bang out the miles and suddenly I seemed to have inflammation of the achillies after running.
I tried a lot of things but in the end the best results was to totally back off and simply walk.
I did this for 6 months and now I’m pain free and can run and sprint OK….
Like the vid states I’m a male well in my 40’s so I perfectly fit the demographic.
Take your time is the one piece of advice I’d give. If you rush it you’ll be back to square one

[DREQON]

It’s frustrating the hell out of me I was feeling great running was good stamina is great and now I’m nursing this injury ugh

[sportrehabguide]

This video is great ‘broad’ advice. Best advice on calf raise weight is as heavy as you can as early as you can! The Achilles takes up to 12 times body weight during exercise, don’t be afraid to strengthen it!

[jacksonludwig]

Mine is finally showing progress at nearly 1 year after injury. Everyone this is a very challenging issue to solve, and it's really hard to back off mileage at the beginning. Please don't make the mistakes I have and start treating it and resting the leg right away at the earliest signs. I think what she said about weight was really important. I didn't start seeing progress until I started doing the eccentric lowering with 60 lb weights twice a week. My body weight was just not enough to promote healing. Calf massages, and also keeping your hamstrings loose will also really help, as will anti-inflammatories, especially at the beginning. Good luck! This is a super frustrating and chronic injury to have.

[leeanramirez]

Thank you so much! This was the most helpful video iv watched so far. I was diagnosed with Achilles Tendinitis in February and it was the most painful injury ive ever had; so much so that I couldn't drive for two days. I am still not back to my old self, the recovery process is very slow, and I just now recently was able to run 3 miles. Ive been doing stretches and massages to help relax my surrounding muscles. Its nice to know that im not the only one and that it does take a while to recover thank you for the helpful reassurance.

[jaydesimone]

I recently recovered from Achilles tendonitis. I had worked my way up from walking 2 miles/day to running 5 miles/day, 5 days/week over the course of a year, and had been running for several months, but had recently been pushing my pace. My major risk factor was being 45. Didn't hurt a bit when running, but over the course of a week, walking and going down steps got worse and worse pain. I spent 3 months in a boot except during physical therapy with no cardio permitted. My doc recommended a low impact regimen like cycling, so I've switched to that. He also said that people with big, muscular calves are more likely to suffer this than long, skinny calves.

[Yosser]

I’ve heard an Achilles’ tendon snap and a gun going off is pretty accurate. It was during a cricket match and my mate went for a diving catch. I was 20 yards away and it was a horrendous sound!

[timgraves]

About a year or two ago, Heather interviewed Sébastien Kienle (sp?) and he mentioned "flossing" his Achilles. I was having Achilles issues at the time so I looked it up on YouTube. After trying this recovery technique I am a total believer. Whenever my Achilles feels tight or anything, I floss it out and I am good to go again.

[russellbaker]

Tendinopathy in O/50's:
Do BOTH concentric and eccentric calf raises (no need to limit it them to eccentric only)
Forget sets of 12 reps, instead use a timer for each set - this will encourage 'slow' calf raises. Increase the time by 2 secs each day
Use any pain on first waking/standing as a signal of the previous day's running/rehab exercises - adjust accordingly
Substitute the elliptical trainer (yes, I know it's not the same) for running if the pain is increasing
Allow 3-6 months to realign the (new) tendon fibres - how long?
Maintain 2 sets per week, even when pain-free

NB Ignore stories of athletes that have snapped their achilles' when you just have tendinopathy - they are not (statistically) related

[lifeofmike]

I'm 24 and developed this over the course of 3 months. I was going to the gym a lot running between 2-5 miles a day. I lost a bunch of weight and felt great but every morning my ankles were stiff and tight. Almost impossible to walk on. I was stretching a lot too which surprisingly only made it worse!!!

I want everyone to be careful if they're getting into running because overdoing it is very easy in a short amount of time.

[davidbarclay]

I wish I'd seen this 2 years ago, both my Achilles had tendinopathy and they both healed about a month ago, this is the best advice I've seen and I've watched all the videos on YouTube

[sut]

Very chronic injury and it gets worst and worst if you try to push your limits more. It needs full attention and therapy.and no rush for sprint runnings and jumping without full recovery. I learned my self in a hard way. Good luck to everyone and don’t delay to see your Dr if you have any sings of this injury.

[geoffwhite]

Been there, had that. 6 months recovery. I'm a 12xIM triathlete. 1. NEVER stretch a cold muscle. 2. self-massage is good 3. Ice is your friend 4. Do not bounce while stretching 5 warm up thoroughly, jog 1-2k, then stretch, then continue. It's all about promoting circulation to the area and avoiding sudden trauma. That said, after thorough warm-up and stretching, you're good to go. My recovery included all this, plus ankle wraps or taping to keep the tendon close to the bone at the ankle, and in its proper position, during use.

[RohitSharma-sxod]

It’s taking ages to recover.. it has been one month without running 😭 took 3 weeks when the pain is gone and waiting for another two week to have some tensile strength...

[Zzz-bqpq]

I had Achilles tendinitis for about 12 months, when I got it I downed the miles and did eccentric exercises which helped but when I tried to raise the miles again it just came back. 6 weeks ago a friend asked me if I wanted to make a comeback at five a side football, half an hour in I snapped my Achilles, complete rupture. I’ve now had reconstructive surgery and now I’m on the long road to recovery 😩

[luvisaround]

This is so informative. I have been experiencing soreness, thankfully no swelling. Felt my ankles collapse at the end of a 10-mile run.🙏🕊️