What is it?
Achilles tendinopathy is degeneration and pain in the Achilles tendon — the large tendon connecting the calf to the heel bone. It is common in runners and active adults aged 30–60. Contrary to popular belief, complete rest makes it worse, not better.
Common causes
- Sudden increase in training load or intensity
- Tight or weak calf muscles
- Running on hills or switching to minimalist footwear too quickly
- Poor ankle mobility
- Middle-aged runners returning to sport after a break
Signs and symptoms
- Pain and stiffness in the Achilles tendon in the morning
- Pain at the back of the heel or lower calf
- Swelling and nodularity along the tendon
- Pain that may ease during activity but worsens after
- Tenderness to touch along the tendon
Physiotherapy treatment at VPARC
- Heavy slow resistance (HSR) calf loading programme — the most evidence-based treatment
- Eccentric calf raises on a step
- Gradual return-to-running programme
- Shockwave therapy for chronic cases (>3 months)
- Load management and training diary review
What you can do at home
- Begin double-leg calf raises off a step: slowly lower the heel below step level
- Progress to single-leg when pain allows
- Wear supportive footwear with a heel raise temporarily
- Avoid explosive calf loading (jumping, sprinting) until the tendon is stronger
When to visit VPARC
Visit VPARC if calf/heel pain persists more than 4 weeks. Tendinopathy responds excellently to structured loading programmes — early intervention prevents the condition from becoming chronic.
Call +91 98896 78838 or read more on our Sports Physiotherapy in Varanasi page. This leaflet is general information and does not replace a medical assessment.