Achilles tendon pain and stiffness behind the ankle can make your first steps awkward. It may ease as you move, only to return after a run or a long day standing.
That pattern can occur with Achilles tendinopathy. The Achilles tendon connects the calf muscles to the heel, but pain in this area still needs a proper assessment before you choose exercises.
Start by understanding your Achilles tendon pain
Tell your clinician where the pain is, how long you have had it and whether it began suddenly or gradually. Changes to running, work or other activity can be useful clues.
Include what happens the following morning. An activity that feels manageable at the time may leave the tendon more uncomfortable later. That response is useful information when deciding how much exercise is appropriate.
Rehabilitation usually involves more than rest
For diagnosed tendinopathy, a progressive exercise plan can help build the ability to manage activity. The exercises and starting level should reflect the location of the problem and how sensitive it is.
A heel exercise copied from someone else may not be right for you. In particular, exercises for pain where the tendon meets the heel can need different adjustments from those used for pain higher up.
Ask your clinician how much discomfort is acceptable during your prescribed exercises, how quickly it should settle and what to do if the next morning is worse. Clear instructions make the programme easier to follow.
Plan Achilles tendon pain rehab around your actual week
Your tendon has to cope with more than the rehabilitation session. Work, dog walks, stairs and sport all belong in the discussion.
If the plan is difficult to fit around those demands, say so. We can discuss what to adjust and how to monitor the response. Recovery can take months, so it helps to agree practical goals and review points instead of expecting every week to feel better than the last.
Do not miss a sudden injury
A sudden snap or pop, sharp pain and difficulty pushing off or walking may indicate a rupture. Seek urgent assessment through NHS 111 rather than starting a tendon exercise programme.
New calf swelling, warmth or pain also needs urgent medical advice, particularly after surgery or a period of reduced mobility. If this occurs with chest pain or breathlessness, call 999.
If Achilles symptoms are affecting your activity, contact Summit. We can assess whether physiotherapy is suitable and help you understand your next steps.
Further reading: NHS inform 1 · NHS clinical guidance 2 · NHS 3 · NHS 4
