Achilles Tendinitis: Understanding and Managing It Well

Achilles tendinopathy (often called "tendinitis") affects many runners, especially after age 40 or following a sudden increase in training load. It manifests as pain and stiffness in the tendon, typically in the morning and at the start of a run.

What Triggers It

• Rapid increase in volume or speed work / hill running.
• Tight or weak calves, lack of strengthening.
• Shoes with too low a drop adopted too quickly.

The Foundation of Treatment: Eccentric Strengthening

Unlike other injuries, Achilles tendon heals primarily through progressive strengthening, not complete rest. Eccentric protocols (such as Stanish / Alfredson: slow descents on the tips of your toes) have proven effective. Do them daily, over several weeks, provided the pain remains moderate and tolerable.

Should You Stop Running?

Not necessarily. Mild and stable pain during exercise may allow you to continue at reduced volume. But increasing pain, limping, or discomfort the next day = time to ease off. When in doubt, seek medical or physiotherapy advice.

Return to Running Without Relapse

Soft surfaces, avoid combining steep hills/descents, very gradual volume increase: see our return to running guide and the importance of strengthening. Patience pays off: a tendon rebuilds slowly.

A Plan That Accounts for Your Vulnerability

A history of Achilles problems changes how we structure your training. Sports Coach AI integrates your constraints and medical history into every plan, manages running cautiously and monitors your load to prevent relapse.