Performance Lab Physio
Achilles tendon pain
What is it?
The Achilles tendon is the strongest tendon in your body, connecting your calf muscles to your heel bone, and it plays a vital role every time you walk, run, or jump. When this tendon becomes irritated or overloaded, it can lead to a condition called Achilles tendinopathy (Achilles tendon pain). This often develops gradually and is more common if you’ve recently increased your activity levels, taken up a new sport, or if your tendon has been under long-term strain from lifestyle or health factors. People with Achilles tendinopathy usually notice stiffness in the morning, pain during or after activity, or swelling and tenderness around the heel. If not managed properly, the problem can linger for months and stop you from doing the things you enjoy. The good news is that, with the right approach, most people make a strong recovery without needing surgery.
What Physio Can do to Help
Physiotherapy is considered the gold-standard treatment for Achilles tendinopathy. Rather than relying on rest or painkillers alone, our approach helps your tendon adapt and get stronger again. At The Performance Lab, our physiotherapists will take time to understand your lifestyle, activity levels, and goals before creating a personalised plan. This usually includes a carefully structured progressive loading programme — a step-by-step exercise plan that allows your tendon to rebuild its strength and cope with the demands of your sport or daily life. We also provide expert guidance on pacing your activity, footwear, and training modifications so you can keep active while you recover. Alongside this, we may use hands-on therapy and targeted exercises for your calves, hips, and core to address any weaknesses that contribute to the problem. With consistent support and monitoring, physiotherapy not only helps reduce pain but also gives you the tools to prevent flare-ups in the future.
FAQ's
What are the first signs of Achilles tendinopathy?
Common early signs include stiffness or aching in the back of the heel, especially first thing in the morning, or pain that eases once you get moving but returns after activity. You may also notice swelling, tenderness when you press on the tendon, or discomfort when climbing stairs, running, or jumping.
​
Do I need a scan or X-ray to confirm Achilles tendinopathy?
In most cases, no. A diagnosis can usually be made from your history and a thorough physiotherapy assessment. Scans or ultrasounds are only needed if your physiotherapist or GP thinks they’ll help rule out other issues or guide treatment.
​
How can physiotherapy help my Achilles tendon?
We use a combination of targeted exercise programmes to gradually strengthen the tendon, hands-on therapy to reduce stiffness, and advice on footwear, pacing, and training loads. This helps reduce pain, improve function, and get you back to your normal activities safely.
Will I need to stop being active?
Usually not. Complete rest is rarely recommended for Achilles tendinopathy. Instead, we’ll help you stay active by showing you how to adjust your training or daily activities while still giving the tendon the chance to recover.
How long will it take to feel better?
Recovery times vary, but many people start noticing improvements within a few weeks of consistent treatment. Full tendon healing can take longer (up to 12-18 months in some cases), and we’ll guide you every step of the way to make sure you progress safely.
Will I need surgery?
Not usually. The vast majority of people recover well with physiotherapy and lifestyle changes. Surgery is only considered in rare cases if symptoms don’t improve after a thorough rehab programme.