How to Run with Achilles Tendonitis: Tips and Tricks

Run with achilles tendonitis

As a runner, one of the most common injuries you may face is Achilles Tendonitis. This condition, which involves inflammation and pain in the Achilles tendon, can be a real challenge to deal with, particularly if you want to continue running.

Fortunately, with the right approach, it is possible to manage and run with Achilles Tendonitis without causing further damage. In this article, we’ll discuss some tips and tricks for how to run with Achilles Tendonitis.

What is Achilles Tendonitis?

Before we dive into our tips and tricks, let’s take a moment to understand what Achilles Tendonitis is. The Achilles tendon is a large tendon that connects the calf muscles to the heel bone. When this tendon becomes inflamed, it can cause pain and discomfort in the back of the ankle, particularly during physical activity like running.

Causes of Achilles Tendonitis

Achilles Tendonitis is typically caused by overuse, particularly when runners increase their mileage too quickly or without proper rest and recovery. Other factors that can contribute to the development of Achilles Tendonitis include tight calf muscles, poor footwear, and running on hard or uneven surfaces.

Also read wide trail running shoes for Achilles Tendonitis

Steps to run with Achilles Tendonitis

Tip #1: Rest and Recovery

If you are dealing with Achilles Tendonitis, the first and most important step is to rest and allow your body to recover. This means taking a break from running and any other activities that aggravate the injury. While it can be frustrating to take time off from running, it’s essential to give your body the time it needs to heal.

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RICE Method

To help with recovery, you can also use the RICE method: Rest, Ice, Compression, and Elevation. Resting the injured area, applying ice, wrapping the area in a compression bandage, and elevating the foot can all help reduce inflammation and promote healing.

Tip #2: Stretch and Strengthen

Once you’ve given your body time to rest and recover, it’s essential to focus on stretching and strengthening the affected area. This can help improve flexibility and reduce the risk of future injuries.


To stretch the Achilles tendon, you can perform simple stretches like the calf stretch or the wall stretch. These stretches involve gently stretching the calf muscles and Achilles tendon, which can help reduce tightness and improve flexibility.


Strengthening exercises like heel raises or single-leg squats can also help improve the strength and stability of the Achilles tendon. These exercises should be performed under the guidance of a physical therapist or trainer to ensure proper form and technique.

Tip #3: Modify Your Running Routine

When you’re ready to start running again, it’s important to modify your routine to avoid further aggravating the injury. This may mean reducing your mileage or changing the intensity of your workouts.


Cross-training activities like swimming or cycling can also be a good way to maintain your fitness level while allowing your body to continue healing.

Proper Footwear

Investing in proper footwear that provides adequate support and cushioning can also help reduce the impact on your Achilles tendon during running.

Tip #4: Listen to Your Body

Finally, it’s important to listen to your body and pay attention to any pain or discomfort you may feel while running. If you experience pain or swelling, it’s essential to stop running and seek medical attention.

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Gradual Progression

As you begin to increase your mileage or intensity, it’s important to do so gradually and with caution to avoid re-injury.


Achilles Tendonitis can be a frustrating injury for runners, but with the right approach, it is possible to manage the condition and continue running.

By resting and allowing your body to recover, stretching and strengthening the affected area, modifying your running routine, and listening to your body, you can continue to pursue your passion for running while also taking care of your health and well-being.

Remember, the key to managing Achilles Tendonitis is to be patient and listen to your body. By taking the time to properly care for your injury, you can not only recover from Achilles Tendonitis but also prevent future injuries from occurring.


  1. Can I continue running with Achilles Tendonitis? Yes, with the right approach and modifications to your running routine, you can continue running with Achilles Tendonitis.
  2. What are some ways to prevent Achilles Tendonitis? Some ways to prevent Achilles Tendonitis include gradually increasing your mileage, wearing proper footwear, stretching and strengthening the Achilles tendon, and cross-training.
  3. How long does it take to recover from Achilles Tendonitis? Recovery time can vary depending on the severity of the injury, but it can take several weeks to several months to fully recover from Achilles Tendonitis.
  4. Should I see a doctor for Achilles Tendonitis? Yes, it’s important to seek medical attention if you are experiencing pain or discomfort in your Achilles tendon. A doctor or physical therapist can provide a proper diagnosis and recommend an appropriate treatment plan.
  5. Can Achilles Tendonitis be cured? While there is no cure for Achilles Tendonitis, proper treatment and management can help alleviate symptoms and prevent further damage to the tendon.
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