Achilles Tendinopathy Self-Care: Simple Steps to Reduce Pain and Get Moving
- Borders Physio
- Jan 6
- 3 min read
If you’re noticing heel/Achilles pain or morning stiffness, this guide explains what Achilles tendinopathy is, common symptoms, and simple steps to help you keep moving.
Achilles Tendinopathy: What you should know
Achilles tendinopathy is usually linked to training load and repetitive use. It affects the tendon that connects your calf muscles to your heel, which may feel tender to touch and sometimes a small lump develops.
Because the Achilles is central to walking and running, changes in activity such as a sudden jump in mileage or intensity can stir symptoms. Being over 30, carrying extra body weight, diabetes, or smoking can also increase risk, and middle-aged males see it a little more often.
Symptoms of Achilles tendinopathy
Most people notice pain just above the heel that can be tender with a gentle squeeze and occasionally a little swollen. It often flares after activity, for example after a long walk or run, and if ignored may creep into the activity itself. Morning stiffness is common and usually eases after a few minutes of movement.
What to do
Pain does not always equal harm. A small, short-lived increase around 2 to 3 out of 10 during rehab is acceptable if it settles quickly.
If pain climbs above 4 out of 10 or lingers well after you stop, dial activities back and rebuild gradually. You may need to pause the most provocative movements at first, but try not to stop everything. Steady progress wins.
Pain medication
Simple over-the-counter options like paracetamol or ibuprofen can help in the short term. Follow pharmacist advice, stick to recommended doses, and avoid ibuprofen or aspirin if you are pregnant or have asthma, ulcers, indigestion, or have been advised not to take them.
Cold
An ice pack can take the edge off pain. Protect the skin with a towel and apply for 10 to 15 minutes.
Sleep
Good sleep lowers pain sensitivity. Keep your room dark, quiet and cool. Avoid caffeine for six hours before bed, and if appropriate consider taking pain relief about an hour before lights out. Step away from bright screens for the last hour of the evening, and your tendon will thank you tomorrow.
Diet and nutrition
There is no magic diet for tendon pain, but a balanced, lower sugar approach with plenty of fruit and veg supports recovery. If you are overweight, gradual weight loss often reduces symptoms. Hydrate well and aim for consistency.
Relaxation
Stress amplifies pain. Simple breathing exercises, body-scan routines or a mindfulness app can help calm things down so rehab feels easier.
Exercises
Start where it feels manageable and build gradually. If an exercise sparks moderate or lasting pain, choose the easier version and progress more slowly.
Heel raises
Stand tall and rise onto your toes, then lower with control. Aim for 10 to 30 smooth reps, twice daily.
Seated loaded heel raises
Sit with comfortable weight on your knee, lift onto your toes and lower slowly. 10 to 15 reps, 3 sets.
Isometric holds on a step
Stand on a step with heels over the edge, hold a rail for balance, lower until you feel tension and hold for 30 to 45 seconds. Repeat 3 times. You can repeat with knees slightly bent.
Isometric band press
Sit with a towel or band around your foot and press down, plantarflex, against the band without moving the ankle. Hold 30 to 45 seconds and repeat 10 times.
Progress steadily: increase load and time under tension over weeks, not days. Consistency beats intensity.
Seeking help
When to see your GP or Physiotherapist
No improvement after a month or new symptoms develop
The foot is hot, red and swollen
Fever, shortness of breath or unexplained weight loss
A sudden sharp pain or pop in the Achilles with difficulty weight-bearing, possible rupture
Helpful next steps
Consider booking Sports Injury Physiotherapy, Musculoskeletal Treatments, or a Running (Gait) Analysis if your symptoms relate to running volume or form.
Contact Borders Physio
Call 07540 635388 or email enquiries@bordersphysio.com
We can assess your training load, technique and strength, and tailor a plan to suit your goals.