The Achilles tendon is a large tendon that joins with the gastrocnemius and soleus muscle and inserts into the calcaneous (heel bone) at the back of the leg. Achilles tendonitis is where the tendon becomes inflamed or begins to degenerate.

If you have Achilles tendonitis you will experience discomfort at the back of the leg which consists of a burning, shooting or piercing pain due to the inflammation or degeneration of the Achilles tendon.

Sufferers of Achilles tendonitis often experience severe pain when they take their first few steps in the morning - or after prolonged periods of sitting, with the pain lessening as they move around.

Pulled Tendon


Physical Signs of Achilles Tendonitis

In some cases of Achilles Tendonitis a small sack of fluid may appear on the tendon. Another sign that is suggestive of this problem is the frequent wearing down of the soles and heels of shoes.

Causes of Achilles Tendonitis

Achilles tendonitis is often a problem associated with high levels of strenuous activity. Commonly found in athletes, runners and sportsmen of all ages.

Achilles tendonitis is usually the result of over-pronation - where the arch of the foot collapses and flattens, causing the foot to roll inwards in order to gain contact with the ground. This misalignment of the foot puts extra pressure on the Achilles tendon due the foot's increased range of motion.

Women who are frequent wearers of high heels that take up physical activities such as running, can be prone to Achilles tendonitis. This is because the Achilles tendon is shortened by constant wearing of high heels, therefore when flat shoes such as trainers are worn, the tendon becomes stretched and inflamed.

Other causes can include:

  • Supination - similar to over-pronation, where the foot rolls outwards
  • Improper footwear
  • Inadequate stretching before exercise
  • Short Achilles tendons - usually acquired by wearing high heels
  • Excessive weight
  • Long periods of strenuous physical activity
  • Metabolic Problems - Diabetes, Arthritis, Gout

Will Achilles tendinitis go away?

Orthotic devices (special shoe inserts) such as heel cups and heel cradles are an effective way to treat the pain associated with Achilles tendonitis. The inserts lift the heel, whilst supporting the longitudinal arch and reduces stress to the tendon. However for partial tears in the Achilles tendon an orthopaedic evaluation is recommended.

Heel Lifts that allow for adjustment are a very popular solution. The adjustable element is crucial, so the lift can be adjusted to offload heel to just the right height that the lift does not do futher damage.

Adequate stretching before exercise.

Reduce length of activity.

Avoid walking/running uphill.

Apply ice to the Achilles tendon after exercise to reduce inflammation.

For instant relief to minor injuries try using a heel lifts or simple orthotics.

 

Should You Stay Off Your Feet with Achilles Tendonitis?

If you have Achilles tendonitis, completely staying off your feet isn’t always necessary, but reducing strain and modifying activity is essential for proper healing.

1. Rest, But Not Complete Immobility

  • Reduce high-impact activities like running, jumping, or long walks.
  • Active rest is best—light movement, such as gentle stretching or non-weight-bearing exercises (like swimming or cycling), can help maintain mobility without overloading the tendon.

2. Support and Protection

  • Wear supportive footwear with good arch support and cushioning.
  • Heel lifts or orthotic insoles can reduce strain by slightly elevating the heel.
  • Use a brace or support like an Achilles sleeve or ankle brace to provide compression and support.

3. Ice, Compression, and Pain Management

  • Apply ice (15–20 minutes, a few times a day) to reduce inflammation.
  • Consider compression wraps to control swelling.
  • Use anti-inflammatory treatments (like ibuprofen) if necessary.

4. Gradual Rehabilitation

  • Perform gentle stretching and strengthening exercises, such as calf stretches and eccentric heel drops.
  • Gradually return to weight-bearing activities as pain decreases.

When to Completely Stay Off Your Feet

  • If pain is severe or worsens with movement.
  • If there’s swelling, redness, or warmth, indicating possible rupture or severe inflammation.
  • If advised by a podiatrist or physiotherapist for a severe case.

You don’t need to completely stay off your feet, but you should modify your activity, avoid strain, and allow healing. If symptoms persist, professional advice is recommended to prevent long-term issues.