Achilles pain is one of those running niggles that can be easy to brush off at first.
It might start as a bit of stiffness when you get out of bed, tightness at the back of the ankle, or a dull ache after a run. For some runners, it warms up once they get moving. For others, it slowly becomes harder to ignore.
While not every ache means something serious is going on, ongoing Achilles pain is worth paying attention to. The Achilles tendon plays a major role in running, walking, jumping and pushing off the ground. When it becomes irritated or overloaded, it can affect your stride, training routine and day to day movement.
If you are a runner on the Gold Coast and you are dealing with pain at the back of your heel or lower calf, seeing a sports podiatrist can help you understand what is causing the issue and what to do next.
What is the Achilles tendon?
The Achilles tendon is the thick band of tissue that connects your calf muscles to your heel bone. It helps your foot push off the ground when you walk, run, climb stairs or stand on your toes.
Because running places repeated load through the calf and Achilles, this area can become irritated when the tendon is asked to do more than it is ready for. This can happen after a sudden increase in training, hill running, speed work, poor recovery, changes in footwear or changes in running surface.
Achilles pain in runners is often linked with overload. This does not always mean you have done something “wrong”. It simply means the tendon may not be coping well with the amount, type or intensity of load going through it.
Common signs of Achilles pain in runners
Achilles pain can feel different from person to person, but some common signs include:
- Pain or stiffness at the back of the heel or ankle
- Morning stiffness that eases after moving around
- Pain at the start of a run that warms up as you continue
- Aching after running or the next day
- Tenderness when pressing along the tendon
- Swelling or thickening around the tendon
- Pain when walking uphill, climbing stairs or pushing off the toes
- Tightness through the calf muscles
Some runners notice the pain only during training, while others feel it during normal daily activities as well. The key thing to watch is whether it is improving, staying the same or gradually getting worse.
Why runners develop Achilles pain
Achilles pain usually develops when the tendon is placed under more stress than it can tolerate at that time. In runners, this can happen for a number of reasons.
A sudden increase in training load
Increasing your distance, speed or frequency too quickly can overload the Achilles tendon. This is especially common when runners are preparing for an event, returning after a break or trying to make fast progress.
Hill running and speed sessions
Hills, sprints and interval training place greater demand on the calf and Achilles. These sessions can be useful, but they need to be introduced carefully, especially if your body is not used to that type of load.
Footwear changes
Changing to a different style of running shoe can alter how load moves through the foot, ankle and calf. Shoes with less heel height, reduced support or a different level of cushioning may increase strain on the Achilles for some runners.
If you are unsure whether your shoes are supporting your running style, a podiatry assessment can help identify whether footwear may be contributing to your symptoms.
Calf weakness or tightness
The calf muscles and Achilles tendon work closely together. If the calf is tight, weak or fatigued, the tendon may take on extra load. This can be especially noticeable during longer runs, hills or repeated training sessions with limited recovery.
Foot mechanics and running style
The way your feet move when you run can influence how much stress is placed through the Achilles. This may include how your foot lands, how your arch moves, how much your ankle rolls and how your body absorbs impact.
In some cases, a podiatrist may recommend footwear changes, strengthening work, load management or custom orthotics to help improve support and reduce excess strain.
When should you see a podiatrist for Achilles pain?
You do not need to wait until Achilles pain becomes severe before booking an appointment. In fact, the earlier it is assessed, the easier it can be to manage before it affects your running routine more seriously.
It may be time to see a podiatrist if:
- Your Achilles pain has lasted more than a few days
- The pain keeps returning when you run
- You feel stiff or sore every morning
- Your pain is getting worse with training
- You have swelling, thickening or tenderness along the tendon
- You have changed your running style to avoid pain
- You are limping after running
- You are unsure whether it is safe to keep training
- You have an event coming up and want a plan that does not make things worse
You should seek urgent medical care if you feel a sudden sharp pain, hear or feel a pop, cannot push off your foot, or struggle to walk normally. These symptoms may point to a more serious tendon injury and should not be ignored.
Can you keep running with Achilles pain?
This depends on the cause, severity and behaviour of your symptoms.
Some runners can continue with modified training, while others may need to reduce running temporarily to allow the tendon to settle. The goal is not always complete rest. In many cases, the tendon needs the right amount of load, at the right time, with the right progression.
A podiatrist can help guide this process by looking at your symptoms, training habits, footwear and foot mechanics. This can help you avoid the common cycle of resting until it feels better, returning to running too quickly, then flaring it up again.
What happens during a podiatry assessment?
At The Foot Stop, your podiatrist will assess more than just where the pain is. Achilles pain often has a combination of contributing factors, so the assessment may include:
- A discussion about your running routine and recent training changes
- A review of your symptoms and when they appear
- Foot, ankle and calf strength testing
- Assessment of ankle range of motion
- Checking for tenderness, swelling or thickening around the tendon
- Footwear review
- Assessment of walking or running mechanics where relevant
This helps your podiatrist understand why the tendon is irritated and what needs to change to support recovery.
You can learn more about the broader ways podiatry can help with pain, injury and movement concerns on our podiatry services page.
How podiatry can help Achilles pain in runners
Treatment will depend on what is contributing to your pain, but your podiatrist may recommend a combination of strategies.
Training load advice
Managing Achilles pain often starts with adjusting running load. This may include reducing distance, avoiding hills for a period, changing speed sessions or spacing out runs more effectively.
Footwear recommendations
Your shoes can make a big difference to how your Achilles feels. Your podiatrist can look at whether your current running shoes are suitable for your foot type, training style and symptoms.
Strength and mobility guidance
Calf strength and ankle mobility can both play a role in Achilles tendon health. A podiatrist may guide you through appropriate exercises or work alongside other health professionals where needed.
Custom orthotics where appropriate
Not every runner with Achilles pain needs orthotics. However, if foot mechanics are contributing to excess strain, custom orthotics may be considered as part of a broader management plan.
Return to running planning
One of the biggest challenges with Achilles pain is knowing when and how to increase running again. Your podiatrist can help you build a plan that supports your goals while reducing the risk of repeated flare ups.
Why you should not ignore Achilles pain
Achilles pain often starts small, but it can become more limiting if it is left unmanaged. Runners may begin compensating without realising it, which can place extra pressure on other areas such as the foot, ankle, knee or hip.
If your Achilles pain keeps coming back, it is usually a sign that something needs to be addressed. This might be your training load, footwear, strength, mobility, recovery or the way your foot and ankle are functioning.
Getting it assessed early can help you make better decisions, rather than guessing your way through it or hoping it settles on its own.
Book an appointment with The Foot Stop
If Achilles pain is affecting your running, walking or day to day movement, our podiatrists can help assess what is going on and guide you through the next steps.
The Foot Stop provides podiatry care for runners, active adults and people dealing with foot, ankle and lower limb pain across the Gold Coast.
Request an appointment with The Foot Stop to have your Achilles pain assessed and get clear advice on what may be contributing to it.