Achilles Tendinitis: Understanding and Managing it Well

Achilles tendinopathy (often called "tendinitis") affects many runners, especially after age 40 or after a sudden increase in load. It is characterized by 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 sessions / hill running.
• Tight or weak calves, lack of strengthening.
• Shoes with drop that's too low adopted too quickly.

The foundation of treatment: eccentric strengthening

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

Should you stop running?

Not necessarily. Mild pain that remains stable during effort may allow you to continue at reduced volume. But pain that increases, limping, or discomfort the next day = signal to ease off. If in doubt, seek medical / physio advice.

Returning without relapse

Soft surfaces, no combination of steep hills/descents, very gradual increase in volume: see our return to running guide and the importance of strengthening. Patience pays off: a tendon rebuilds slowly.

A plan that takes your vulnerability into account

A history of Achilles problems changes the way you program. Sports Coach AI integrates your constraints and medical history into every plan, carefully doses your running and monitors your load to prevent relapse.