Aching or stiff behind the ankle? It’s often Achilles tendinopathy — here’s how we fix it

Aching or stiff behind the ankle? It’s often Achilles tendinopathy — here’s how we fix it

At a glance

What you feel	Where it hurts	Why it happens	First helpful step
Stiffness in the back of the ankle, pulling into the calf; pain on first steps or with walking	Achilles tendon (behind heel)	Tight shoes rubbing, high heels shortening the calves, sudden training spikes, poor recovery	Reduce painful loads, supportive footwear → book an assessment for a tendon‑safe plan

What is the Achilles tendon?The calf muscles (gastrocnemius/soleus) join to form the Achilles tendon, the strong rope‑like tissue behind your ankle. It stores and releases energy when you walk, run, or climb stairs — which is why it’s stressed so easily.

Quick self‑check

Checklist	Yes/No
Stiffness behind the ankle, especially in the morning
Pain when walking, rising on tiptoes, or after sitting
A pulling sensation from the heel up into the calf

Seek urgent care if you feel a sudden “pop” with sharp pain and can’t push off the foot — this may indicate a rupture.

Why it flares or lingers

• Friction from tight footwear or poor lacing

• High heels → shortened calves → extra tension on the tendon

• Training load jumps (hills/speed work), limited ankle mobility, weak calf strength

• Tendons have limited blood supply, so recovery can be slow without the right plan

Our treatment plan (what we use & why)

Stage	J&J Therapy options	What it does
Settle inflammation / pain	Shockwave therapy (for stubborn or chronic cases), Ultrasound therapy, Electrical therapy (TENS/EMS)	Reduces pain, improves local healing environment
Release overload	Therapeutic massage to calves/Achilles, joint mobilisation	Lowers tissue tension, eases friction
Restore strength & capacity	Physiotherapy & corrective exercise education (isometrics → heavy slow calf raises; mobility & balance)	Rebuilds tendon tolerance and function
Manage swelling	Lymphatic massage (when puffy/tender)	Comfort & fluid movement
Footwear & habits	Trainer choice, lace technique, activity pacing	Stops the problem coming back

Acute vs chronic — what to do now

Timeline	Do this first	Clinic add‑ons
Acute (days–2 weeks)	Short rest from provoking loads, cold compress 10–15 min, gentle calf mobility, supportive trainers	Ultrasound, taping, pain‑modulating electrotherapy
Chronic (≥6 weeks) or recurring	Progressive loading (isometrics → heavy slow), gait & footwear tweaks	Shockwave, therapeutic massage, targeted strength programme

A typical session

Step	What happens	Your takeaway
1. Consult & assess	Confirm tendinopathy vs bursitis/nerve, identify drivers (shoes, load, mobility)	Clear diagnosis & plan
2. Hands‑on & device care	Massage/mobilisation + shockwave if indicated	Pain down, movement up
3. Mini programme	3–5‑minute home routine & trainer/lacing tips	Control between visits

Home tips (start today)

• Morning: 10–15 ankle pumps, gentle calf stretch before the first steps

• Isometrics: 5×30‑sec pain‑free calf holds (bent & straight knee)

• Build up: heavy slow calf raises 3×8–12 every other day as pain allows

• Swap high heels/hard soles for supportive trainers; avoid sharp load spikes

Ready to run, walk and climb comfortably again?Most people feel meaningful relief within 3–6 sessions and leave with a personalised strengthening programme. Book your assessment and get back to the activities you love — safely.