Achilles Tendonitis: What It Is and How Physio Can Help

Have you been getting a nagging pain at the back of your ankle—especially when walking, running, or even just going up the stairs? That deep, tight feeling just above your heel might be something called Achilles tendonitis. It’s more common than you might think, and the good news is: you can get better with the right care.

Let’s break it down in simple terms.

So, what is Achilles tendonitis?

Your Achilles tendon is a strong band of tissue that connects your calf muscles to your heel bone. It helps you push off the ground when you walk, run, or jump—so it's doing a lot of work, even when you're not thinking about it.

Achilles tendonitis happens when that tendon gets irritated or inflamed. This can be from doing too much, too soon—like suddenly increasing your running distance—or from repeating the same movements over and over again without enough rest or support. Sometimes, even walking in unsupportive shoes day after day can contribute.

What does it feel like?

Everyone’s a bit different, but most people with Achilles tendonitis notice:

• A dull ache or pain in the back of the ankle or lower leg

• Stiffness, especially in the morning or after sitting still

• Swelling around the tendon

• Pain that worsens with activity (like running or climbing stairs)

• Tenderness if you press on the area

At first, the pain might come and go. But if the tendon stays irritated for too long, it can get worse—and harder to treat.

How can physio help?

This is where physiotherapy really shines. At Muscle People, we help people with Achilles tendonitis every week—whether they’re sporty, on their feet all day for work, or just wanting to walk pain-free again.

Here’s how physio can make a big difference:

1. We get to the root of the problem

Your physio won’t just treat the symptoms—they’ll look at why the tendon got overloaded in the first place. That might mean looking at your posture, your walking or running style, your footwear, or even how strong your calves and hips are.

2. We reduce pain and calm the tendon down

Using gentle hands-on techniques, stretching, and sometimes taping, your physio can help ease tension and reduce irritation around the tendon. They might also use treatments like ice therapy or soft tissue massage to settle things down.

3. We rebuild strength gradually

Once the pain starts to settle, we’ll guide you through a plan to safely strengthen your calf muscles and improve how your tendon handles load. This is super important for long-term recovery—without it, the pain often comes back.

You won’t need fancy equipment, either. Most exercises can be done at home with just your body weight or a simple step.

4. We give you advice that actually fits your lifestyle

Whether you’re trying to get back to the gym, play with your kids, or just enjoy a walk without limping, your physio will tailor the plan to your life—not the other way around.

Don’t wait for it to “go away on its own”

Achilles tendonitis often starts small—but left untreated, it can drag on for months. And in some cases, the tendon can become chronically thickened or even risk tearing.

The sooner you get it looked at, the easier it is to treat.

Final thoughts

Achilles tendonitis can be painful and frustrating, but you don’t have to put up with it. With the right physiotherapy support, you can get back to walking, running, and doing the things you love—without that nagging pain holding you back.

If your Achilles is trying to tell you something, we’re here to help.