Achilles Tendinitis

The Achilles tendon is a cord that connects the heel to the calf muscle. If either a short calf muscle or a heel that is too far away from the calf muscle pulls too much on the Achilles tendon, you'll feel a lot of pain. Dr. Murray Weisenfeld, in his book The Runner's Repair Manual, suggests using your thumb and forefinger to pinch along the Achilles tendon, starting at the heel and working up the back of your leg to the calf. If you feel swelling and/or pain, you have Achilles Tendinitis. 

Runners with Achilles Tendinitis need extra lift in the back of the shoe. Start with 1/4 inch heel lifts and work up to more thickness if necessary. Also, be sure your shoes are flexible at the ball of the foot.

Before and after you run, do a lot of wall pushups to stretch your calves. Do knee presses and foot on chair or table to stretch your hamstrings. Do squats to stretch your Achilles tendons. When you first get Achilles Tendinitis, take a few days off from running until the pain subsides.

Go to for detailed information about Achilles tendonitis. Another good link is

Here is a video on treatment of Achilles Tendinitis. Click the video after it has finished to go to youtube for links to other videos about Achilles Tendinitis.

The information on this site is for informational purposes only; it does not constitute medical or physical therapy advice. For medical advice, consult a physician. For physical therapy advice, consult a physical therapist.


Dr. Brian Abelson said...

Good information, take a look at our Youtube video on Resolving Achilles Tendonitis with Active Release. May give you a different perspective on treating the condition.

All the best
Dr. Brian Abelson

Allen said...

Hi Brian,

Thanks for the link! I've added your video to my page.

FitGirl in Training said...

Thanks for this. I just started running. Looks like I need to decrease my run time and increase my walk time!

Tendonitis said...

Thanks for the video, very useful info :)

Cindy said...

My calf muscles have always been very tight and I think that is why I have Achilles Tendonitis. I just don't seem to be able to get them to loosen up. I have tried a number of stretches which I do every day. Any suggestions?

Allen said...

Hi Cindy,

Unfortunately, I'm not a doctor or a sports trainer. This site has a page with pictures of the stretches I do. Some runners have success with rollers. Keep searching the internet to find new stretches.

Any difference in your calves between walking and runner? Perhaps you should be a walker?

Have you tried a chiropractor?

Anderson Clark said...

Lack of flexibility and overpronation are two of the most common causes of chronic Achilles tendonitis. Achilles tendonitis may be caused by a single incident of overstressing the tendon, or it may result from a series of stresses that produce small tears over time (overuse).