The Achilles is the thick cord you can feel running from the calf muscle down into the back of the heel. It is the strongest tendon in the body, but it is also one of the most frequently irritated, particularly in runners, walkers and anyone who has suddenly done more than usual. The typical complaint is stiffness and tenderness at the back of the heel that is worst first thing in the morning or at the start of exercise.
Why the Achilles gets sore
Like most tendon problems, it comes down to load. The tendon has been asked to do more than it has adapted to, whether that is extra miles, more hill running, a change of footwear, or returning to sport after a break. Tight calf muscles and a flat or very low-heeled shoe can also increase the strain.
Supports that may help
Heel lifts
A small wedge placed in the heel of the shoe raises the heel by around 6 to 12 mm. This shortens the distance the tendon has to stretch with each step and often gives quick relief from the morning stiffness and from the pull felt on the push-off phase of walking. Use lifts in both shoes to keep your hips level, and reduce their height gradually as the tendon improves.
Compression ankle sleeves
A pull-on sleeve that covers the ankle and the lower part of the tendon provides warmth and gentle compression. Many people find this reduces the sense of stiffness during the day and helps the tendon feel more comfortable at the start of exercise. Choose a sleeve that extends high enough to cover the sore area.
Achilles straps and wraps
A strap that fastens around the lower leg just above the heel applies firmer, targeted pressure. These are usually worn for activity rather than all day and suit people who want more support than a sleeve during running or sport.
Tips for recovery
- Reduce the load that provokes symptoms rather than stopping everything.
- Avoid barefoot walking on hard floors and very flat shoes while it is sore.
- Calf strengthening, particularly slow heel raises and lowers, is the main long-term treatment for most Achilles problems. A physiotherapist can set the right level.
- Warm up with a few minutes of easy walking before running.
- Check footwear. A shoe with a slight heel and a soft heel collar that does not rub is kinder to the tendon.
When to get advice
Seek medical help urgently if you felt a sudden snap or pop at the back of the leg, if you cannot rise onto your toes, or if the tendon feels as though it has a gap in it. See a healthcare professional sooner rather than later if there is a swelling or lump on the tendon, pain at rest, or if symptoms have not improved after a few weeks of sensible management.
Frequently asked questions
Should I stretch the Achilles?
Gentle calf stretching is often recommended, but aggressive stretching of a sore tendon can aggravate it. Strengthening tends to matter more than stretching.
Can I run with Achilles pain?
Mild stiffness that eases as you warm up is usually manageable at a reduced level. Pain that gets worse during a run is a sign to stop and reassess.
How long should I use heel lifts?
As long as they help, then wean off gradually. Long-term use is not harmful but is not usually necessary once the tendon has adapted.
Explore ankle supports
Browse the Venollo ankle supports and braces and read our guides to choosing an ankle support and calf sleeves and supports.
This article is general information and is not a substitute for medical advice. If you have an injury, a health condition or ongoing symptoms, please speak to a qualified healthcare professional.
