Achilles tendonitis is a common and painful condition that affects the Achilles tendon, the thick band of tissue that connects the calf muscles to the heel bone (calcaneus). It’s often caused by overuse or excessive strain, making it particularly common among runners, athletes and anyone who regularly participates in high-impact activities. At footfeet we understand how essential it is to stay active and pain-free, so we’re here to help you understand Achilles tendonitis, including its causes, symptoms, treatment options and how to prevent it.
What is Achilles Tendonitis?
The Achilles tendon is the largest tendon in the body, responsible for allowing you to walk, run and jump by lifting your heel off the ground. Achilles tendonitis occurs when this tendon becomes inflamed or swollen, usually due to repetitive strain or sudden increases in physical activity. This causes pain around the back of the ankle and heel area. Without proper care, Achilles tendonitis can worsen and potentially lead to a more severe condition.
Common Causes of Achilles Tendonitis
Several factors can increase the risk of developing Achilles tendonitis:
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Overuse and Repetitive Stress: High-impact activities like running, basketball and dancing can put excessive strain on the Achilles tendon.
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Sudden Increases in Activity: Rapidly increasing the intensity, duration or frequency of physical activity without proper conditioning can lead to tendon inflammation.
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Poor Foot Mechanics: Issues like flat feet, high arches or improper walking or running techniques can strain the Achilles tendon.
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Unsupportive Footwear: Wearing shoes that lack proper arch support or cushioning can increase the likelihood of developing tendonitis, as the foot may not be adequately protected from impact.
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Age: The Achilles tendon weakens with age, making middle-aged individuals more susceptible to injury.
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Tight Calf Muscles: Inflexible or tight calf muscles can place additional stress on the Achilles tendon, especially during physical activities.
- Arthritis: Achilles tendonitis can be a part of generalised inflammatory arthritis, such as ankylosing spondylitis or psoriatic arthritis.
Symptoms of Achilles Tendonitis
- Pain and Stiffness: Pain often begins as a mild ache at the back of the heel and may worsen after activity or upon waking, sometimes the pain makes walking impossible.
- Swelling: The tendon may become swollen, tender and warm to the touch.
- Limited Range of Motion: Tightness or stiffness in the ankle and calf may make it difficult to move freely.
- Thickening of the Tendon: In chronic cases, the tendon may thicken and lose flexibility.
If you ignore Achilles tendonitis pain, it can result in chronic pain and a higher risk of tendon rupture. Early treatment is advised to prevent complications and ensure a full recovery.
Treatment Options for Achilles Tendonitis
Achilles tendonitis can often be managed effectively with early intervention. The aim of the treatment is to reduce strain on the tendon, prevent further injury and allow repair. Here are some treatment options:
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Rest and Activity Modification: Reducing or stopping activities that strain the Achilles tendon is crucial for healing. Switching to low-impact exercises, like swimming or cycling, can help maintain fitness without further aggravating the tendon.
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Icing: Applying ice to the affected area for 15-20 minutes several times a day can help reduce swelling and pain.
Realign Ice Buddy Foot/Ankle -
Compression Socks and Sleeves: Compression can aid in reducing inflammation and provide support to the tendon during movement. Compression sleeves are a comfortable option for managing symptoms throughout the day.
OS1st AF7 Ankle Bracing Sleeve
OS1st FS4+ Compression Bracing Socks -
Stretching and Strengthening Exercises: Gentle stretching and strengthening of the calf muscles and Achilles tendon can improve flexibility and reduce strain on the tendon.
Fasciitis Fighter EVA Foam Exercise Device -
Orthotics and Supportive Footwear: Wearing orthotic inserts and supportive shoes can help correct foot mechanics, distribute pressure more evenly and alleviate tension on the Achilles tendon.
Formthotics Heel Raisers & Insoles
TULI'S Heel Cups
Archies Footwear -
Over-the-Counter Pain Relievers: Anti-inflammatory medications, like ibuprofen, can help manage pain and reduce inflammation.
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Physical Therapy: A physical therapist or podiatrist can design a rehabilitation program that includes strengthening, stretching and balance exercises to support tendon healing.
- Achilles Tendon Surgery: Surgery may be required in cases where the Achilles tendonitis not healing.
Preventing Achilles Tendonitis
Preventing Achilles tendonitis is often possible by taking a few precautions, especially if you regularly engage in high-impact activities:
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Warm-Up and Stretch: Always warm up before exercise and incorporate calf stretches into your routine to keep the Achilles tendon flexible.
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Gradual Increase in Activity: Avoid sudden increases in exercise intensity or duration. Gradually build up your activity levels to allow your body to adapt.
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Choose Supportive Footwear: Wear shoes with good arch support, cushioning and heel support, especially during high-impact activities.
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Incorporate Low-Impact Cross-Training: Mix in activities like swimming or cycling to avoid constant high-impact stress on the tendon.
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Strengthen Your Calves: Regular calf-strengthening exercises can help take pressure off the Achilles tendon and support proper movement.
FAQS about Achilles Tendonitis
Q: How long does Achilles tendonitis take to heal?
A: The healing time for Achilles tendonitis depends on the severity and consistency of treatment. Mild cases can improve within a few weeks, while chronic cases may take several months. Rest, proper care, and following a treatment plan are essential for faster recovery.
Q: Can I still exercise if I have Achilles tendonitis?
A: Yes, but you’ll need to modify your activities to avoid aggravating the tendon. Low-impact exercises like swimming or cycling can help maintain fitness while allowing the tendon to heal.
Q: Is Achilles tendonitis the same as a tendon rupture?
A: No, Achilles tendonitis is inflammation of the tendon, whereas a rupture is a complete tear. Tendonitis is treatable with conservative care, but a rupture may require surgical intervention.
Q: What's the difference between Achilles tendonitis and plantar fasciitis?
A: Achilles tendonitis results in pain at the back of the heel, which can be caused by an overuse injury. Pain on the bottom of the heel or foot may be caused by plantar fasciitis – a result of inflammation in the fascia.
People suffering from tightness in the plantar fascia can subsequently develop a secondary Achilles tendinitis, because of the abnormal forces that then get transferred to the posterior aspect of the heel.
Q: How are Achilles tendonitis and heel spurs related?
A: Achilles tendonitis is the inflammation of the Achilles tendon, which connects the calf muscles to the heel bone, causing pain and stiffness. Posterior heel spurs are bony growths that develop where the Achilles tendon attaches to the heel bone. The spur can irritate the tendon, exacerbating inflammation and pain. Proper treatment, such as supportive footwear, orthotics, stretching exercises and rest, can help manage both conditions effectively. In severe cases, medical intervention may be necessary.
Q: Do I need to see a podiatrist for Achilles tendonitis?
A: While mild cases may improve with at-home care, it’s advisable to consult a podiatrist if pain persists, worsens, or if there is significant swelling or limited mobility. A podiatrist can provide a comprehensive treatment plan tailored to your needs.
Q: Are there specific shoes for Achilles tendonitis?
A: Yes, supportive shoes with a cushioned heel and good arch support can relieve strain on the Achilles tendon. Orthotic inserts may also help by correcting foot alignment and distributing pressure more evenly.
Q: Can Achilles tendonitis recur?
A: Yes, Achilles tendonitis can recur if the underlying causes, such as overuse, poor footwear, or improper exercise techniques, are not addressed. Preventive measures, including stretching, strengthening, and wearing supportive shoes, can help reduce the risk of recurrence.
Q: Is icing effective for Achilles tendonitis?
A: Yes, icing can be very effective for reducing inflammation and pain in the initial stages. Apply ice for 15-20 minutes at a time, multiple times a day, to manage symptoms.
Q: Is it OK to walk with Achilles tendonitis?
A: Short, gentle walks are usually okay, but only in moderation. Too much walking can strain the tendon and lead to more pain and inflammation. Limit walking to 10–15 minutes at a slow pace. Avoid hills, stairs, and long distances. If pain increases, stop and rest. Use ice after walking to reduce swelling. If pain or swelling doesn’t improve after a few days, contact a podiatrist.
Q: Can Achilles tendonitis pain occur in both legs?
A: Achilles tendonitis commonly affects one leg only, but it can affect both legs. It is rare to have Achilles tendon injuries in both feet at the same time.
Explore our Achilles Tendonitis & Heel Pain Collection to find effective treatments tailored to help you stay active and comfortable, so you can get back to enjoying life without heel pain holding you back.