This guide provides general education and does not diagnose a condition or replace individual medical or physiotherapy assessment.
Recognising Achilles tendon pain
Achilles tendinopathy often causes pain or stiffness at the back of the ankle, particularly during the first steps in the morning or at the beginning of activity. Symptoms may ease once warmed up and return later that day or the following morning.
Common contributing changes
- A sudden increase in running distance, hills or speed
- Starting a new sport or training block
- Reduced calf strength or endurance
- A change in footwear or surface
- Insufficient recovery between high-load sessions
Should you stop running?
Not everyone needs to stop all running. The decision depends on pain, next-day response, strength and the demands of training. Some people can continue with adjusted distance, speed or frequency while rehabilitation builds capacity.
Progressive tendon loading
Calf strengthening is usually progressed from an appropriate starting point towards heavier and faster work. Both the straight-knee and bent-knee calf muscles may be trained. Later stages can include hopping, running drills and sport-specific loading.
When it may be more than tendinopathy
A sudden snap, immediate loss of push-off strength or inability to rise onto the toes may indicate an Achilles rupture and needs prompt medical assessment. Significant redness, heat or swelling also warrants review.
Official links
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