If you’re dealing with Achilles tendonitis, you’re far from alone. It’s a common bugbear for plenty of Melburnians and Aussies who love being on the move — whether that’s pounding the pavement for a morning run, smashing it on the footy field, or chasing after the kids at the park. The Achilles tendon, our body’s biggest and strongest tendon, connects the calf muscles right down to the heel bone, and it copes with a lot of strain every day. But when it gets inflamed or irritated, well, that’s when things start to hurt — and the big question is: does Achilles tendonitis ever truly go away?
The Truth About Achilles Tendonitis
From my years treating runners, dancers, and weekend warriors here in Melbourne, Achilles tendonitis isn’t just a simple niggle you can brush off. It’s a sign your tendon is stressed and needs attention. The Achilles tendon is the unsung hero behind every step, jump, and sprint you take. But it’s not invincible. When overloaded—maybe from ramping up training too quickly, wearing shoes that aren’t up to scratch, or having biomechanical quirks like overpronation—the tendon can swell and stiffen.
The symptoms? Think pain at the back of your heel, swelling, and a stiffness that hits you first thing in the morning or after sitting down for a while. It can start as a mild annoyance but often worsens with activity, dragging on and holding you back.
Here’s the good news: with the right care, you can absolutely ease those symptoms and get back to doing the things you love without that nagging heel pain. But here’s where it gets a bit trickier. The pain you feel isn’t always the whole story. Years of inflammation and strain can change the tendon’s structure. It might thicken up or develop tiny tears — a bit like scars left behind after repeated battles. These changes don’t always hurt, but they show the tendon’s been through the wars.
From my clinic in Melbourne’s inner north, I often see patients who’ve tried pushing through pain only to find their tendon’s altered in ways that won’t reverse fully. It’s a stark reminder that managing tendonitis isn’t just about quieting pain, but about protecting your tendon for the long haul. That’s why early intervention, smart prevention, and tailored treatment plans are absolute game-changers.
Catch It Early — Because Prevention’s Worth Its Weight in Gold
I can’t stress this enough: catching Achilles tendonitis early is your best shot at beating it. Over the years, I’ve seen too many people shrug off that first twinge in their heel, thinking it’s “just a bit of soreness.” But, as anyone who’s dealt with the injury knows, it rarely just clears up on its own.
Why’s early detection so crucial? Well, for starters, the longer the tendon stays irritated, the more damage it can rack up. I’ve treated patients who ignored those early warning signs only to face tiny tears or even full ruptures down the track — and trust me, that’s a whole different ballgame requiring months of rehab, sometimes surgery, and a lengthy layoff from sport or work.
If you’re feeling that sharp heel pain after a game of netball, or noticing stiffness that doesn’t budge after a weekend beach run along Brighton, don’t wait. Early signs often respond well to rest, icing, and a quick check-in with a podiatrist. The sooner you get onto it, the quicker you’ll be back on your feet.
On a practical note, keep an eye out for:
- Pain that spikes first thing in the morning or after resting.
- Swelling or warmth around the back of the ankle.
- Stiffness that eases up but returns after activity.
- Difficulty pushing off when walking or running.
Acting on these early can save you from more invasive treatments — and a good podiatrist can help you identify underlying causes, whether it’s worn-out runners, tight calf muscles, or a subtle foot posture issue.
Managing Achilles Tendonitis: It’s More Than Just Putting Your Feet Up
When it comes to tackling Achilles tendonitis head-on, rest is only part of the story. In my clinic, I find the best outcomes come from a well-rounded approach that not only eases pain but stops the problem coming back.
Here’s how I usually recommend managing the condition:
1. Rest and Recovery — But Don’t Become a Couch Potato
You need to give that tendon a break from high-impact activities like running or jumping. But complete inactivity isn’t the goal — think of it as smart resting. Gentle movements and low-impact exercises keep your calf muscles working without overloading the tendon.
2. Ice and Compression
Applying an ice pack wrapped in a towel for 15–20 minutes a few times a day can really help calm inflammation. Wearing compression socks or sleeves while you’re active also supports the tendon and reduces swelling — perfect for those busy days when you just can’t sit still.
3. Elevation
After a long day chasing the kids or a footy match, prop your foot up to keep swelling at bay. It’s a simple trick that I always share with patients.
4. Pain Relief — With Caution
Ibuprofen or paracetamol can ease the discomfort, but it’s best not to rely on these long term without a health professional’s advice. I’ve seen folks mask the pain and push too hard, which only makes matters worse.
5. Physical Therapy and Stretching
Here’s where the magic often happens. A tailored rehab program with stretches and strengthening exercises for your calf muscles and tendon can rebuild resilience. I often use Foot Mobilisation Therapy alongside traditional physio exercises to improve tendon mobility and function — it’s a real game-changer for stubborn cases.
6. Orthotics and Footwear
Melbourne’s unpredictable weather means you want shoes that provide solid heel support and shock absorption. Sometimes custom orthotics are necessary to correct subtle biomechanical issues that overload the tendon. I always advise my patients to avoid worn-out runners and swap them out every 500–700 km, especially if you’re running on hard surfaces like concrete or the beach promenade.
7. Gradual Return to Activity
This is a big one. Getting back into your usual routine too fast can reignite pain. I recommend a staged approach, increasing load and intensity slowly — whether you’re back on the basketball court in Thornbury or hitting the trails at the Dandenong Ranges.
8. Keep Regular Tabs
Even after you’re feeling tip-top, regular check-ins with a podiatrist help catch any niggles before they turn into something more serious.
9. Know Your Body
Education is key. The more you understand what’s going on with your Achilles tendon, the better you’ll be at spotting trouble early and knowing when to dial down the activity.
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Avoid Overdoing It — Listen to Your Achilles
I’ve lost count of how many times I’ve had patients come through the door who’ve been flat out pushing themselves — training through the pain, chasing personal bests, or just keen as mustard to get fit. Problem is, the Achilles tendon has its limits. It’s tough, sure, but it doesn’t bounce back from overuse without a fight.
Overexertion isn’t just about smashing one intense session. It sneaks up on you from doing too much, too often — like running five days in a row on Melbourne’s hard footpaths without enough rest, or wearing shoes that offer about as much support as thongs on a bushwalk. This repetitive strain builds up, and before you know it, you’re facing that familiar sting at your heel.
Here’s a tip from the clinic: pay attention to what your body’s telling you. If your heel feels stiff or sore after your morning walk along the Yarra River, don’t ignore it. Take a day off, swap to low-impact activities like swimming or cycling, and give your tendon a breather. Proper warm-ups and cool-downs — especially calf stretches — are absolute musts, too.
Think of your Achilles tendon like a rusty gate hinge — a bit of WD-40 (that’s rest and rehab) and gentle use will keep it moving smoothly, but too much force too soon, and it creaks and seizes up.
Gradual progress is the name of the game. Building up your activity level step-by-step means you’ll avoid unnecessary setbacks and keep on track with your fitness goals without sidelining yourself.
Get the Experts on Your Side
Dealing with Achilles tendonitis can feel like a real slog, but you don’t have to go it alone. Seeking expert advice early is a smart move. As a podiatrist, I’ve seen firsthand how a good assessment can spot the hidden causes behind your pain — whether it’s a funky foot posture, tight calves, or shoes that aren’t pulling their weight.
At Well Heeled Podiatry, we take a full picture approach. We look beyond just the sore spot to understand how your whole lower limb moves, factoring in your lifestyle, your Aussie climate (hello, barefoot days on Bondi sand or muddy footy fields), and your training habits.
We’re not just about short-term fixes, either. I always emphasise long-term foot health — because once you’ve had Achilles tendonitis, keeping it at bay means ongoing care and smart choices. Whether that’s custom orthotics, targeted exercises, or regular check-ins, the right support makes all the difference.
Regular podiatry check-ups help catch things early, so minor niggles don’t turn into full-blown injuries. It’s like taking your car in for a service — a little tune-up now saves a costly breakdown later.
And here’s a shout-out to those in Melbourne juggling busy lives and family commitments — investing a bit of time in foot care now pays off in spades, helping you keep active and pain-free for years to come.
Achilles Tendonitis: Your Practical Recovery Checklist & Timeline
Getting on top of Achilles tendonitis can feel overwhelming, so here’s a straightforward checklist and timeline to help you stay on track. Think of it as your Aussie road map back to pain-free movement.
Step 1: Spot the Signs Early
- Pain or stiffness in the heel or tendon, especially first thing in the morning
- Swelling or tenderness around the back of the ankle
- Increased discomfort after physical activity
- Difficulty pushing off when walking or running
If you tick any of these, don’t delay—book a podiatry check-up.
Step 2: Immediate Care (First 1–2 Weeks)
- Reduce or modify activities that aggravate your tendon (swap running for swimming or cycling)
- Apply ice to the tendon for 15–20 minutes, 3–4 times daily
- Use compression socks or sleeves during activity to manage swelling
- Elevate your foot at the end of the day
- Take over-the-counter anti-inflammatory pain relief if needed, under guidance
Step 3: Rehab & Strengthening (Weeks 2–6)
- Begin gentle calf stretches and strengthening exercises — a podiatrist or physio can guide you
- Check your footwear — invest in supportive shoes or custom orthotics if advised
- Avoid high-impact activities; stick to low-impact movements
- Gradually reintroduce walking or light jogging as pain allows
Step 4: Return to Full Activity (Weeks 6+)
- Slowly increase training intensity and duration over several weeks
- Continue strengthening exercises and stretching regularly
- Monitor for any recurring pain or swelling—don’t ignore new symptoms
- Schedule follow-up appointments to reassess and tweak your rehab plan
Bonus Tips for Long-Term Achilles Health
- Rotate your running shoes and replace them every 500–700 km
- Warm up thoroughly before activity; cool down with stretches afterwards
- Pay attention to your running surface — mix soft trails with harder pavements
- Stay hydrated and maintain overall fitness — a strong body supports healthy tendons
- Consider barefoot walking on soft sand (like St Kilda Beach) to build foot strength, but ease in slowly
When to See a Specialist
If your pain worsens, doesn’t improve after a few weeks, or if you notice sudden sharp pain or weakness in the calf or ankle, get professional help immediately. Early intervention can prevent more serious issues, like tendon rupture.
This simple roadmap has helped many of my patients in Melbourne and beyond get back to their favourite activities without the constant ache. Give your Achilles tendon the attention it deserves—your body will thank you.
