What To Do When Your Achilles Tendon Hurts From Running

As a runner, dealing with aching achilles tendons can be frustrating and painful. It’s important to address this issue promptly to prevent it from becoming a chronic problem. Here, I’ll share some tips and strategies based on my personal experience and research on what to do when your achilles tendon hurts from running.

Assessing the Pain

When I first noticed pain in my achilles tendon, I had to pay close attention to the type and intensity of the discomfort. It’s crucial to determine whether the pain is mild, moderate, or severe. If you experience severe pain, it’s essential to seek professional medical advice immediately. For milder discomfort, however, there are several steps you can take to address the issue.

Rest and Ice

One of the first things I did was to give my achilles tendon some much-needed rest. I avoided running and other high-impact activities that could exacerbate the pain. Applying ice to the affected area helped to reduce inflammation and alleviate the discomfort. I found that icing for about 15-20 minutes several times a day was especially helpful in the early stages of addressing the pain.

Stretching and Strengthening

As I gradually resumed physical activity, I focused on gentle stretching exercises for my calf muscles and achilles tendon. This helped to improve flexibility and reduce tightness in the area. Additionally, I incorporated specific strengthening exercises to help support and stabilize the tendon. For example, calf raises and eccentric heel drops were particularly effective in my recovery process.

Footwear and Running Form

Assessing my footwear and running form was another crucial step in addressing my achilles tendon pain. I sought advice from a professional at a specialty running store to ensure that my shoes provided adequate support and cushioning. I also worked on my running technique, making adjustments to reduce impact and minimize strain on my achilles tendon.

Professional Guidance

Consulting a physical therapist or sports medicine specialist was instrumental in my recovery journey. They provided personalized guidance, including a tailored rehabilitation program and valuable advice on gradual return to running activities. If you’re experiencing persistent achilles tendon pain, seeking professional help is highly recommended.


Addressing achilles tendon pain from running requires patience, dedication, and a proactive approach to recovery. By incorporating rest, targeted exercises, appropriate footwear, and seeking expert guidance, I was able to overcome this challenge and return to pain-free running. Remember, it’s crucial to listen to your body and prioritize the health of your achilles tendon to prevent long-term issues. Take the necessary steps to address the pain early, and don’t hesitate to seek professional assistance if needed.