Several other risk factors can also predispose runners to the condition plantar fasciitis and runner’s knee, Updated: 29 September 2025 running injury – and, unfortunately, it’s also a very common one. It can significantly impact performance, halt running completely and, at its worst, impact quality of life.

But that’s not all: even the terminology isn’t quite right. ‘In most cases, the more accurate term is ‘Achilles tendinopathy’,’ says leading running physiotherapist Tom Goom. ‘This is because ‘itis’ suggests that the tendon is inflamed, when it’s rarely an inflammation problem.’

Although ‘Achilles tendinopathy’ does more accurately label the symptoms that most runners experience, we’ll continue to use the more commonly used and understood ‘Achilles tendonitis’ here. Besides, wording aside, it’s a pesky problem that runners want solved – so with the help of Goom, we’ve explored the best ways to identify, treat, rehabilitate and prevent the condition effectively.

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What are the signs of Achilles tendonitis?

For fast and effective treatment, it's important to try to recognise the signs early. Symptoms typically include:

  • Pain located within the tendon itself, often aggravated by running
  • Morning stiffness in the Achilles, which might ease as the day progresses
  • Reasons why your feet can go numb while you run

If you’re unsure whether you’ve got potential Achilles tendinitis/tendinopathy, or just some general post-run soreness, Goom advises paying attention to where exactly the pain or discomfort is located. ‘If the pain feels like it’s within the tendon itself, that’s a concern,’ he says.

What causes Achilles tendonitis?

Most of the time, symptoms of Achilles tendonitis stem from overuse. ‘What often happens in runners is that they increase some part of their training too much,’ says Goom. ‘They might start doing more speedwork or hill training – and the tendon reacts by swelling and becoming sore.’

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Age

  • It’s more common in older athletes due to structural changes in the tendon.

Gender

  • Research suggests that older male athletes are at a higher risk of Achilles tendonitis.

Calf strength

If the calf muscle isn’t very strong, the tendons start to get overloaded and irritated.

    General health factors

    • According to Goom, a person’s overall health and wellbeing can also influence their tendon health. ‘Factors such as diet, BMI and lifestyle choices can directly impact recovery,’ he says. ‘For that reason, good nutrition is important, as is managing any underlying health issues.’

    How do you treat Achilles tendonitis?

    If you are experiencing symptoms of Achilles tendonitis, Goom recommends seeing a healthcare professional before taking any action. ‘Understanding the specific issue within the tendon is crucial, as different regions may require different approaches,’ he says.

    Rehabilitation, adds Goom, then typically involves a three-phased approach, including strength work that should be completed sensibly. ‘It’s essential that any challenging exercises or weights are supervised by a professional,’ he says.

    1. Reduce pain

    ‘Phase one would focus on reducing pain, especially if someone has severe Achilles pain,’ Goom says. ‘In this phase, we might use isometric exercises or low-level calf work that’s comfortable for the tendon, alongside load management, encouraging the runner to reduce their training to a manageable level or take a short break if necessary.’

      Phase 2: Build strength

      ‘Phase two involves more progressive rehabilitation,’ says Goom. ‘Once symptoms have settled, we might start progressive calf work and gradually rebuild their running.’

        Phase 3: Restore power

        ‘The final phase, which may not be necessary for all runners, is a power phase aimed at restoring springiness and power to the tendons,’ notes Goom. ‘This includes plyometrics, skipping and jumping, introduced gradually so as not to overly irritate the tendon.’

        How do you prevent Achilles tendonitis?

        'The best way to prevent Achilles tendonitis from occurring in the first place, advises Goom, is to ‘plan training so that it’s at a manageable level and progresses gradually’. This steady approach, he adds, is ‘essential to prevent tendon overload and irritation’.

        With a gradual training plan in place, it’s time to build up your calf muscles. ‘Generally speaking, strengthening the calf muscle in a manageable way for the tendon is likely to help,’ says Goom. That’s mainly because strong calves are better able to tolerate the forces of running. Weak calves, on the other hand, can lead to the Achilles tendon being overloaded, making it more susceptible to irritation and injury.

        most common running-related foot injuries.

        1. Standing calf raise

        Stand with your feet hip-width apart and place your hands on a sturdy surface for balance if needed. Slowly rise onto the balls of your feet, lifting your heels as high as possible while engaging your calf muscles, then hold for a moment at the top of the movement. Lower your heels back down to the starting position in a controlled manner. Aim for three sets of 10-15 repetitions, adding gradually heavier weight (by holding a pair of light dumbbells) to progress.

        2. Seated calf raise

        Sit on a sturdy chair or bench with your feet flat on the ground, shoulder-width apart. Keeping your knees stable, lift your heels off the ground by pushing through the balls of your feet. Hold the top position for a moment, feeling the contraction in your calves, then slowly lower your heels back down to the starting position. Aim for three sets of 10-15 repetitions. To progress, increase the resistance by positioning a dumbbell across your knees.

        3. Calf raise on seated leg press machine

        Start by sitting upright in the machine, with your back against the seat and your feet placed shoulder-width apart on the footplate and your heels hanging off the edge. Choose an appropriate weight for resistance. Push through the balls of your feet to raise your heels as high as possible while keeping your legs straight, engaging your calf muscles. Hold the elevated position for a moment before slowly lowering your heels back down. Aim for three sets of 10-15 repetitions.

          How long does it take to recover from Achilles tendonitis?

          As with any injury, recovery time can vary wildly from one runner to another. ‘Someone might experience improvement within a week or two if they manage symptoms quickly,’ says Goom. ‘But complex cases can require a year or more for a full recovery. Because of that, it’s important that runners don’t wait until symptoms become severe before seeking help.’

          If you suspect that you have Achilles tendonitis, the first thing to do is speak to a physiotherapist. They will be able to properly diagnose the issue and potentially provide you with a tailored strength programme. By focusing on calf strength, following a structured rehabilitation approach and fine-tuning your overall health, it’s possible to effectively manage and prevent the injury. However, as Goom concludes, ‘if in doubt, get checked out’.

          Lettermark
          Expert consulted:Tom Goom
          Chartered Physiotherapist

          Tom Goom is a physiotherapist and running specialist whose website running-physio.com has gained a worldwide audience. He’s based at Body Rehab Studios in Hove and travels internationally to teach about running injury and how to treat it.