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Achilles tendonitis

Running / Popular

Load management and rehab for achilles pain.

What coaches agree on

  • The proven fix is to progressively load the calf and Achilles through structured strengthening, starting with isometric calf-raise holds and building up over several weeks to heavier, slow-controlled raises.
  • Regularly loosen the calf with massage, foam rolling, or stretching alongside your strengthening work, since a tight calf places extra strain on the Achilles.
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  • A mild ache in the 2-to-3-out-of-10 range is fine to train through, as long as your pain the next morning stays about the same as usual.

Common mistakes

  • The most common trigger is ramping up mileage, intensity, or a new activity too quickly, pushing the tendon past what it's currently conditioned to handle before it has time to adapt.