Achilles Tendonitis: Keeping Runners on Track - Understanding and Preventing a Common Setback

by Galway Bay Physio | www.galwaybayphysio.ie

A Common Obstacle for Runners

As training loads peak during the brighter months, many runners encounter a frustrating obstacle: a dull, nagging pain at the back of the ankle. Known as Achilles tendonitis, this injury is one of the most frequent problems they see at the Galway Bay Physio clinics, particularly in the final stretch before a big race when training volume and intensity are at their highest. 

What Is Achilles Tendonitis?

Achilles tendonitis is irritation and inflammation of the Achilles tendon, the strong band of tissue that links the calf muscles to the heel bone. Pain may occur along the tendon itself or where it attaches at the back of the heel.

Early signs often include stiffness first thing in the morning or at the start of a run, which eases with movement but returns afterwards. Over time, discomfort can escalate, making everyday activities like climbing stairs, walking uphill, or standing on tiptoe painful. In more severe cases, swelling and thickening of the tendon may develop.

Why Does It Happen?

There are several reasons Achilles tendonitis develops. One of the biggest triggers is a sudden increase in training load—adding mileage, speed sessions, or hill work without adequate adaptation time puts repetitive stress on the tendon.

Poor lower limb mechanics also contribute. Weak calf muscles, tight hamstrings or glutes, and muscular imbalances can all affect how the tendon absorbs load. Foot posture matters too—flat feet, high arches, or stiff ankles can disrupt natural biomechanics and increase strain.

The Role of Footwear and Mobility

Footwear is a major factor in Achilles health. Running in shoes that are worn out, unsupportive, or mismatched to your gait raises the risk of overload. Even small changes, like switching shoe types or alternating between soft and hard running surfaces, can trigger problems.

Reduced ankle mobility and chronically tight calves are often overlooked but play a significant role in magnifying tendon stress during both running and everyday movement.

Managing and Treating Achilles Tendonitis

The good news is that Achilles tendonitis is highly manageable—especially if addressed early. While rest helps calm irritation, recovery requires more than stopping activity.

Physiotherapy is central to rehabilitation. At Galway Bay Physio, they identify the underlying causes and address them directly. Treatment may include:

• Strengthening and mobility exercises
• Soft tissue release
• Dry needling
• Shockwave Therapy
• Taping (where appropriate)

A structured, progressive loading plan is key. They typically begin with isometric loading, then progress to eccentric calf strengthening and finally dynamic exercises—restoring the tendon’s resilience for running demands.

Preventing Achilles Tendonitis

As with other running injuries like Runner’s Knee, prevention is vital. Key strategies include:

• Following a gradual training plan that avoids sudden spikes in mileage
• Building a consistent strength and mobility routine (especially for calves, hips, and ankles)
• Wearing footwear suited to your biomechanics and replacing shoes before they wear out
• Listening to your body - morning stiffness, lingering soreness, or increasing discomfort are early warning signs not to ignore
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Moving Forward with Confidence

For runners in Galway and beyond, the team at Galway Bay Physio is here to help keep you moving forward. Whether you’re managing a flare-up, rebuilding after injury, or seeking expert advice before a race, they’re just a call or click away.

With the right guidance, Achilles tendonitis doesn’t have to derail your progress - you can return to running stronger, safer, and more confident.