How to Heal a Sore Achilles: Rehab, Recovery & Prevention Tips
- Murray Leyland
- Oct 13
- 4 min read
Updated: Oct 18
If you’ve ever rolled out of bed, put your foot down and felt that sharp sting in the back of your heel – this one’s for you. Achilles pain can be a real momentum killer. It sneaks up after a big run, a tough training block, or sometimes just from doing a bit too much, too soon.
The good news? Most sore Achilles tendons recover really well with the right plan. And that plan isn’t just about sitting still. It’s about knowing when to back off, when to move, and how to build back stronger.
What's going on in the achilles?
Your Achilles tendon is the thick rope connecting your calf muscles down to your heel bone. Every time you walk, run, jump, or push off, that rope takes the load. It’s the strongest tendon in the body, but even strong ropes fray if they’re overused or strained the wrong way.
Most people feel soreness because the tendon has been overloaded – maybe a sudden spike in running, a change of shoes, or just not enough recovery between sessions. Over time, that stress can cause irritation and tiny changes in the tendon fibres, leaving you with that tell-tale stiffness and pain.
Immediate care: Settle the fire
When the Achilles is sore, the first step is to calm things down. Think of it like a campfire that’s burning a little too hot – you don’t throw petrol on it (like sprint training), you dampen it so it doesn’t get out of control.
Here’s how:
Reduce (not rest): Pull things back to a level where your Achilles isn’t getting worse every day. That might mean trimming down your running, jumping, or even long walks – just enough to stop poking the bear.
Ice: Can help reduce pain, but it’s not essential. If it gives you relief, go for it. If not, you won’t miss out on healing by skipping it.
Once the fire’s settled, that’s when motion becomes lotion. Gentle movement starts to bring blood flow back in and helps the tendon heal – but timing is key.
Rehab: The long game
Here’s the truth: sore Achilles tendons don’t like quick fixes. Rehab is a marathon, not a sprint. The magic happens when you steadily rebuild strength and tolerance over weeks, not days.
This is where having one of our running physios on your side makes a huge difference. We don’t just hand out a sheet of exercises — we test, measure, and tailor. Using strength assessments, VALD force decks for jumping, and other tools, we can pinpoint lower limb strength deficits and prescribe the right loading plan for you.
We’ll also dive into your running data — whether that’s Garmin, Strava, or your training logs — to build a running reload plan that matches your goals without tipping the tendon over the edge.
The key? Consistency, guided by the right plan. Doing the right exercises, at the right dose, with a clear pathway back to sport. That’s what turns a cranky Achilles into one that can handle running, football, or just chasing the kids around without complaint.
Supportive Tools Along the way
Sometimes the right gear gives you the breathing room to keep moving while things heal. Supportive footwear with a good heel cushion, or temporary inserts, can take the sting out of walking and running.
Anti-inflammatories like Ibuprofen can help take the edge off pain in the short term — but they’re not a cure. Think of them like turning the volume down on the pain while you do the real work with rehab.
Staying ahead of achilles pain
Once you’ve calmed the fire and built strength, the next step is keeping it that way.
Prevention is about smart loading and strong calves. Gradually increase your training instead of spiking the volume or intensity — tendons love consistency more than surprises.
Warming up well, wearing supportive shoes, and making calf and Achilles strength part of your weekly routine all reduce the risk of flare-ups. Remember the mantra: “Can’t go wrong getting strong.”
At Thornton Physio, we also help you zoom out. By looking at your biomechanics, running technique, and training loads, we can spot the little things that cause tendons to grumble before they turn into bigger problems. That means more time running, less time sidelined.
FAQS
How long until I can run again?
Most people are back running within 2 weeks max after a detailed assessment, with a return to their ideal training load taking more time. Our goal is to get you running your goal safely and effectively.
Will it come back?
Not if you build strength, manage your loads, and keep an eye on your training patterns. The people who stay pain-free are the ones who make strength and recovery part of their normal routine.
Ready to Fix Your Achilles?
If your Achilles has been slowing you down, don’t put up with it. The sooner you start the right rehab, the sooner you’ll be back moving well. Click the button below and we’ll get you on the path to recovery.
I know we can get that Achilles strong again and keep you moving.
Your Personal Best, Our Priority.
Murray Leyland
Director, Thornton Physiotherapy
🎥 Didn’t catch the video earlier? Watch the full Achilles recovery guide here.
References
Malliaras, P., Barton, C. J., Reeves, N. D., & Langberg, H. (2013). Achilles and patellar tendinopathy loading programmes: a systematic review comparing clinical outcomes and identifying potential mechanisms for effectiveness. Sports Medicine, 43(4), 267–286. https://doi.org/10.1007/s40279-013-0019-z
National Library of Medicine. (2020). Conservative management of Achilles tendinopathy. National Center for Biotechnology Information. https://pmc.ncbi.nlm.nih.gov/articles/PMC7249277/
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