How to Treat Achilles Tendon Pain: 5 Physical Therapist Tips That Actually Work

Updated July 3, 2026

Achilles tendon pain can make everyday activities like walking, climbing stairs, hiking, exercising, or playing your favorite sport uncomfortable. While many people refer to this condition as Achilles tendonitis, long-lasting Achilles pain is often better described as Achilles tendinopathy (sometimes called Achilles tendinosis).

What’s the difference?

• Achilles tendonitis typically refers to inflammation of the tendon and is more common in the early stages after an injury.

• Achilles tendinopathy or Achilles tendinosis describes changes within the tendon that often develop when pain has been present for weeks or months.

Because “Achilles tendonitis” is still the term most people search for online, we’ll use both terms throughout this article.

The good news is that most cases of Achilles tendon pain improve with the right treatment. As a physical therapist, here are five of the most effective strategies I recommend to help reduce pain and get you back to the activities you enjoy.

Common Symptoms of Achilles Tendon Pain

Achilles tendon pain usually develops gradually rather than after one specific injury. Common symptoms include:

• Pain or tenderness along the Achilles tendon, especially 2–6 cm above the heel

• Morning stiffness that improves as you move around

• Pain after walking, hiking, running, or playing sports

• Tenderness when pressing on the tendon

• Thickening of the tendon in chronic cases

• Pain when pushing off your toes or performing a calf raise

If you experienced a sudden pop in your Achilles followed by significant swelling, bruising, or difficulty walking, seek medical attention promptly, as this could indicate an Achilles tendon rupture.

What Causes Achilles Tendon Pain?

The Achilles tendon experiences significant forces during everyday movement. Pain often develops when the tendon is asked to handle more load than it can tolerate.

Common causes include:

• Suddenly increasing exercise or activity

• Walking or hiking more than usual

• Running hills or sprinting

• Sports that involve jumping and quick direction changes

• Tight calf muscles

• Weak calf muscles

• Limited ankle mobility

• Returning to activity too quickly after an injury

• Wearing unsupportive or worn-out footwear

Tip #1: Temporarily Reduce Activities That Increase Your Pain

One of the biggest mistakes people make is trying to “push through” Achilles pain. While complete rest usually isn’t necessary, continuing activities that significantly increase your symptoms can delay healing.

Instead, temporarily reduce or modify activities that aggravate your tendon while staying as active as possible. This may mean decreasing your walking distance, avoiding hills, limiting jumping activities, or taking a short break from higher-impact exercise.

The goal is to calm the tendon down without completely stopping movement.

Tip #2: Improve Calf Flexibility

Tight calf muscles increase tension on the Achilles tendon throughout the day.

Gentle calf stretching can help improve ankle mobility and decrease stress on the tendon.

One of my favorite stretches is a simple wall calf stretch:

• Place both hands against a wall.

• Keep the affected leg behind you with your heel flat on the ground.

• Keep your knee straight and lean forward until you feel a comfortable stretch.

• Hold for about 30 seconds.

• Repeat 3–5 times.

If you feel the stretch lower in the calf, you can also repeat it with your back knee slightly bent to target the deeper soleus muscle.

***Scroll to the very bottom of this post to check out my video featuring my “Top 3 Calf Stretches”!

Tip #3: Wear Supportive Footwear

The shoes you wear can have a significant impact on the amount of stress placed on your Achilles tendon throughout the day.

Supportive athletic shoes with good cushioning can help absorb some of the impact forces that occur with walking, hiking, exercise, and sports. Shoes that fit well and provide adequate arch support may also help reduce strain on the Achilles tendon, particularly if you’re on your feet for long periods of time.

On the other hand, worn-out shoes or footwear with very little support may place additional stress on the tendon and contribute to ongoing irritation.

For people with more severe Achilles tendon pain, a heel lift placed inside the shoe can sometimes provide short-term relief. By slightly raising the heel, a heel lift reduces the amount of stretch placed on the Achilles tendon during walking, allowing the tendon to calm down while you begin other treatments such as stretching and strengthening exercises.

It’s important to remember that heel lifts are generally intended as a temporary aid rather than a permanent solution. As your symptoms improve and your tendon becomes stronger, the goal is usually to gradually reduce your reliance on the heel lift.

If you’re unsure whether your footwear could be contributing to your symptoms, a physical therapist can evaluate your walking mechanics, footwear, ankle mobility, and strength to determine what changes may help you recover more quickly.

Tip #4: Manual Therapy Can Help Reduce Pain

Hands-on treatment is often an excellent way to reduce pain and improve movement during the early stages of rehabilitation.

At Gordon Physical Therapy, manual therapy may include techniques to improve calf muscle flexibility, ankle mobility, and soft tissue mobility surrounding the Achilles tendon. These treatments can help reduce discomfort, improve mobility, and make it easier to begin strengthening exercises.

While manual therapy alone won’t fully resolve Achilles tendinopathy, it can be an important part of a comprehensive rehabilitation program.

Tip #5: Progressively Strengthen the Tendon

Perhaps the most important part of recovering from Achilles tendon pain is gradually strengthening the tendon.

Many people avoid loading the tendon because they’re afraid of making it worse. In reality, tendons generally become healthier and more resilient when they’re exposed to the right amount of progressive loading.

Your strengthening program should match your current symptoms and activity level. Depending on where you are in your recovery, exercises may include:

• Double-leg heel raises

• Single-leg heel raises

• Slow heel raises performed through a comfortable range of motion

• Bent-knee heel raises to strengthen the soleus muscle

• Balance exercises

• Functional exercises that prepare you for hiking, sports, or other activities you enjoy

The key is to gradually increase the load over time without causing a significant increase in pain. A physical therapist can help determine the right progression for your specific condition.

When Should You See a Physical Therapist?

Many mild cases of Achilles tendon pain improve with activity modification and a progressive exercise program. However, you should consider seeing a physical therapist if:

• Your pain has lasted more than 2–4 weeks.

• Walking remains painful.

• You can’t perform a single-leg heel raise.

• Your symptoms continue getting worse.

• Achilles pain is preventing you from participating in work, exercise, or hobbies.

• You’re unsure which exercises are appropriate for your stage of recovery.

Early treatment often helps people recover faster and prevents the condition from becoming more chronic.

Frequently Asked Questions

Should I keep walking with Achilles tendonitis?

In most cases, yes. Walking is usually appropriate as long as it doesn’t significantly increase your pain. If symptoms worsen during or after walking, temporarily reduce your distance or avoid hills until your tendon becomes less irritable.

Is ice or heat better for Achilles tendon pain?

Ice can be helpful during the first few days after a new injury. For longer-lasting Achilles tendinopathy, many people prefer heat before stretching or exercise because it helps reduce stiffness.

How long does Achilles tendonitis take to heal?

Recovery varies depending on how long symptoms have been present and the severity of the condition. Mild cases may improve within several weeks, while chronic Achilles tendinopathy often takes several months of consistent rehabilitation.

Can physical therapy help me avoid surgery?

Most people with Achilles tendinopathy improve with conservative treatment and never require surgery. Physical therapy focuses on reducing pain, improving flexibility and mobility, restoring strength, and gradually returning you to the activities you enjoy.

Final Thoughts

Achilles tendon pain doesn’t have to keep you from walking, hiking, exercising, or enjoying your favorite activities. Most people recover well with the right combination of activity modification, manual therapy, progressive strengthening, and patience.

At Gordon Physical Therapy in Spokane Valley, WA, we provide one-on-one physical therapy sessions designed to identify the underlying cause of your Achilles pain and create a treatment plan that’s specific to your goals. Whether your symptoms started after exercise, recreational sports, or simply increasing your daily activity, we’re here to help you recover safely and confidently.

If your Achilles tendon pain isn’t improving, and you’re ready to get back to the activities you love, we’d be happy to help. Call or text us today to schedule an evaluation and start your recovery!