You add a longer walk to your week or get back to running, then notice a sore spot behind your heel. It might ease once you are moving, only to complain again later. That pattern can occur with Achilles tendinopathy, but a sore heel needs more than an internet label.
Where does Achilles tendon pain show up?
The Achilles tendon joins your calf muscles to your heel bone. Tendinopathy can cause tenderness, stiffness and swelling at the back of the heel. Symptoms may be noticeable after resting or first thing in the morning. A recent increase in walking, running or other activity can contribute. Guy’s and St Thomas’ explains Achilles tendinopathy.
Point to the exact spot when describing your pain. Our separate first-step heel pain guide can help you prepare for a broader heel assessment. The location, timing and activities involved are all worth recording.
Should I stop walking or running?
Reducing the activity that aggravates symptoms can help, but the right adjustment depends on the assessment. For diagnosed Achilles tendinopathy, Guy’s and St Thomas’ describes relative rest: reduce demanding time on your feet while considering other activity, such as swimming or cycling, if tolerated. Strengthening can help rehabilitation, but too much loading can worsen pain. Read their activity and exercise guidance.
Bring a realistic picture of your week. A running app may show your kilometres, but it will not capture every staircase, long shift on your feet or walk with the dog. Ask which activities to adjust first and how to judge your response the following day.
Why an online heel-drop routine may need changing
Achilles problems can involve the middle of the tendon or its attachment at the heel. These are often called midportion and insertional tendinopathy. The distinction matters when choosing exercises: Mayo Clinic describes different loading approaches for the two. A routine that suits one person may need modification for another. Mayo Clinic’s treatment overview.
Before starting a programme, ask your physiotherapist to show you the movement, explain how much to do and tell you when to progress it. Leave with a plan you can fit into an ordinary week. If an instruction is unclear, ask to practise it once more before you go.
A sudden pop needs prompt medical care
A pop or snap near the heel, a feeling of being kicked in the calf, or sudden difficulty pushing off the foot can indicate an Achilles rupture. Seek medical attention right away, especially if walking becomes difficult. Do not treat this as routine post-exercise soreness or try to stretch it away. Mayo Clinic’s Achilles rupture guidance.
Achilles physiotherapy in Winnipeg
If recurring tendon pain is changing how you walk, work or exercise, an assessment is a practical next step. Tell us what you have stopped doing and what you would like to return to, whether that is a neighbourhood walk or a regular run.
Pro Motion Physiotherapy offers foot and ankle physiotherapy in St. Vital. You can book an appointment online and bring your usual walking or running shoes to discuss.