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Painful Achilles Tendon – How do I get rid of the pain?

Painful Achilles Tendon – Treating Achilles Tendonitis

What type of Achilles Tendon Strain do you have?

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Acute Tendonitis or Tendinitis

If the pain has just started then my advice is:-

  1. STOP whatever you are doing that has caused the pain
  2. that means NO RUNNING for a few days or so
  3. apply ice packs every few hours
  4. use ice block massage over the tendon (see Video)
  5. start gently stretching your Gastrocnemius Muscle  Click Here
  6. start partial weight bearing Eccentric Calf Exercises Click Here
  7. plan a phased return to normal training Click Here



Chronic Painful Achilles Tendons

If you have had the pain for more than a few weeks or if this is not your first bout of Achilles pain then treat it as the Chronic Tendinosis and my first question would be :-

Does the pain in your Achilles ease off after a few minutes when you run or exercise?

Answer – Yes

My advice is

  1. for 2 weeks substitute hard cycling or heavy cross trainer for all running
  2. Gastrocnemius and Soleus stretching Click Here
  3. progressive Eccentric Calf Exercises for 3 months Click Here
  4. check your running shoes and replace if necessary
  5. identify weak links in your Kinetic Chain and strengthen
  6. Ice block massage after training
  7. re-introduce running to your training gradually Click Here

Answer – No

My advice is

  1. 2 days total rest – accept the fact that running is causing your pain
  2. Ice pack 4 times a day for these 2 days
  3. at day 3 start Stretching Calf Click Here
  4. start partial weight bearing Eccentric Calf Exercises and progress Click Here
  5. Static Exercise Bike or Rowing Machine – work quite hard
  6. Ice cube massage after exercise / training
  7. check your running shoes and replace if necessary
  8. identify weak links in your Kinetic Chain and strengthen
  9. at day 7 introduce Elliptical or Cross Trainer to maintain fitness
  10. re-introduce running to your training gradually Click Here

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