PAIN IN THE ACHILLES TENDON
The Achilles tendon connects the calf muscle (triceps surae) to the calcaneus. It is the strongest tendon in our body, on average 20–25 cm long and up to 5 cm thick, and enables powerful movements such as walking, running and jumping.
When it hurts, suddenly every step feels different. Achilles tendon pain is rarely "just there for a short time". Often there is an overload or incorrect loading behind it that has built up over weeks or months.
Different terms: what do they mean?
Many terms appear around Achilles tendon problems. Here is a clear overview:
Achillodynia
A collective term for all complaints of the Achilles tendon.
Tendinopathy (tendinosis)
A non-inflammatory, degenerative tendon condition caused by overload or wear.
Typical examples are:
- Achilles tendinopathy
- plantar fasciitis
- tennis or golfer's elbow
With persistent irritation, it can develop into inflammation.
Tendinitis
An inflammatory tendon condition. Pain is also present at rest, often with swelling and tenderness.
Tendon rupture
A partial or complete tear of the tendon, usually under sudden loading and almost always with previous degenerative damage.
Typical symptoms depending on the type of injury
Achilles tendinopathy (very common in runners)
- Start-up pain in the morning
- Pain during loading
- Often at the tendon insertion above the heel bone
- Chronic: stiffness, scarring, pain in the middle third of the tendon
- Increased risk of rupture if left untreated
Achilles tendon rupture
- Sudden, stabbing pain in the calf
- Standing on tiptoe is hardly possible
- Usually 2–6 cm above the insertion on the heel bone
Achilles tendon inflammation (tendinitis)
- Pain also at rest
- Swelling, tenderness
- Classic signs of inflammation
Common causes of Achilles tendon pain
Usually it is not "one moment", but a development:
- Increasing training too fast (volume/intensity)
- Lots of running or ball sports
- Unsuitable shoes
- Foot or leg axis malalignments
- Muscular imbalances
What you can do yourself
If you feel pain above the heel bone or in the calf, it is worth taking an honest look:
- Have I greatly increased my training load?
- Am I wearing suitable shoes?
- Are there malalignments or imbalances?
Adjust your training load
Increase your training by a maximum of 10% per week. Use cross-training such as swimming, cycling, rowing or strength training.
Shoes, insoles, bandages
Good shoes are crucial. You can get advice at the
KINEO Runners Lab.
Insoles can help, and bandages can relieve load in the short term.
Identify malalignments
A running analysis shows where incorrect loading arises and how you can correct it. You can also book this with us at the KINEO Runners Lab.
Cold, heat and inflammation
For acute inflammation:
- Cool it
- Reduce the load
- Herbal remedies such as arnica or menthol can help
For chronic symptoms:
- Heat can promote blood flow
Training for Achilles tendon pain
For prevention and therapy, targeted exercises are crucial.
Eccentric calf training (for tendinopathy, not for acute inflammation)
- Forefoot on a step, lower the heel
- 15 repetitions
Calf stretch ("wall lean")
- Lunge towards the wall
- Hold the stretch in the back of the lower leg
Important: With acute tendinitis, no eccentric training, only gentle stretching.
How KINEO Physiotherapy supports you
For stubborn or chronic symptoms, professional support makes sense.
For Achilles tendon rupture (conservative)
- Early physiotherapy following the RICE rule
- Immobilisation initially
- Manual techniques, lymphatic drainage
- Later: progressive strengthening, mobilisation, sensorimotor training
For Achilles tendon inflammation or tendinopathy
Our therapy can include:
- Shockwave
- Dry needling
- Trigger point therapy
- Kinesio taping
- Manual therapy
The aim is always:
Restoring mobility, elasticity and resilience.
In addition:
- Medical training therapy (MTT) in Thalwil, Escher Wyss and Wipkingen
- Training on the SensoPro at all locations
- Individual home programme
Tendons take time. But with the right load management, patience and targeted therapy, the Achilles tendon can regenerate surprisingly well.
FAQ: Achilles tendon pain
1. Why does the Achilles tendon take so long to heal?
Tendons have a poorer blood supply than muscles. Healing therefore takes much more time and targeted load management.
2. Should I stop completely if it hurts?
Not necessarily. Adapted, pain-free movement is usually better than complete rest.
3. Does stretching really help?
Yes, especially for tension problems in the calf muscles. With inflammation, however, only gently.
4. Are insoles worthwhile?
For malalignments, yes, but they do not replace active training.
5. When should I see a physiotherapist?
If symptoms last longer than 1–2 weeks, keep coming back or your gait changes.
