Understanding Achilles Tendinopathy & How to Treat It

Achilles tendinopathy is a common overuse injury that affects the Achilles tendon, the thick band of tissue connecting the calf muscles to the heel. It often develops due to repetitive strain, sudden increases in activity, poor footwear, or biomechanical issues like overpronation.

Symptoms of Achilles Tendinopathy

Symptoms typically include stiffness, tenderness, and pain along the tendon, especially in the morning or after exercise. While rest is important, complete inactivity can lead to stiffness, so a structured rehabilitation plan, focusing on progressive loading exercises, stretching, and proper footwear, plays a key role in recovery. If left untreated, it can worsen, so early intervention is essential for a faster and more effective recovery.

Simple Home Exercises to Relieve Achilles Tendinopathy Pain

Achilles tendinopathy can be painful and frustrating, but gentle exercises can help improve strength and flexibility, promoting recovery. Here are three simple exercises you can do at home:

1. Calf Raises (Heel Raises) – Stand on a flat surface and slowly lift your heels off the ground, rising onto your toes. Lower back down in a controlled manner. Start with both feet, then progress to one foot for more challenges. Perform 3 sets of 10 reps.
2. Eccentric Heel Drops – Stand on the edge of a step with your heels hanging off. Rise up onto both toes, then slowly lower your heels below the step using only the affected leg. Use the other foot to help lift back up. Aim for 3 sets of 15 reps.
3. Seated Towel Stretch – Sit with your leg stretched out in front of you. Loop a towel or resistance band around the ball of your foot and gently pull it toward you until you feel a stretch in the calf. Hold for 20–30 seconds and repeat 3 times.

Consistency is key, so doing these exercises daily can improve tendon health and reduce pain. However, if symptoms persist or worsen, consult a healthcare professional for further assessment.