Achilles Tendon Pain
Did you know that Liam from Peninsula Performance Physio has published research in scientific journals regarding Achilles tendon pain and has a huge amount of experience in treating this condition? Here is a quick summary of how Liam goes about treating Achilles tendinopathy/ tendinitis.
Achilles tendinopathy is one of the most common injuries we see in athletes and active individuals, particularly runners, basketballers, and weekend warriors. It can be stubborn, painful, and frustrating, but with the right physiotherapy approach, recovery is absolutely achievable.
1. Load Management & Activity Modification
One of the first steps in treatment is adjusting your activity levels. Complete rest isn’t the answer, but we do need to reduce excessive strain on the tendon. We might modify your running volume, switch to low-impact activities like cycling or swimming, and advise against explosive movements like sprinting or jumping during early rehab.
2. Strength-Based Rehab – The Gold Standard
Achilles tendinopathy doesn’t improve with just stretching or massage—it requires a structured, progressive strengthening program.
Isometric exercises (e.g., heel holds) are introduced early to reduce pain while keeping the tendon under some load.
Eccentric exercises (e.g., slow heel drops off a step) are commonly used to strengthen the tendon.
Heavy, slow resistance training (e.g., calf raises with weights) gradually builds the tendon’s capacity to handle stress.
These exercises are progressed over weeks to ensure the tendon adapts properly.
3. Hands-On Therapy
While strengthening is the main treatment, manual therapy can help relieve surrounding tightness. Techniques like deep tissue massage, joint mobilisation, and dry needling may be used to reduce muscle tension and improve mobility.
4. Biomechanics & Running Technique
Poor movement patterns can overload the Achilles. We assess foot posture, ankle mobility, calf strength, and running technique to identify contributing factors. If needed, we’ll adjust footwear, recommend orthotics, or refine your running style to reduce unnecessary tendon strain.
5. Shockwave Therapy & Adjunct Treatments
In stubborn cases, extracorporeal shockwave therapy (ESWT) can stimulate healing in the tendon. We may also consider taping, bracing, or orthotic support depending on your specific needs.
6. Return to Sport & Performance Training
Once pain settles and strength improves, we focus on reintroducing sport-specific drills, plyometrics (jumping exercises), and gradual return-to-running programs. This ensures you return stronger and more resilient to prevent reinjury.
Struggling with Achilles pain? Book an appointment with our sports physio team at Peninsula Performance Physio and start your recovery today.
