The short version
- Achilles tendinitis is an overuse condition that causes pain and stiffness along the back of the heel.
- Common care includes relative rest, calf strengthening and a gradual return. A clinician can guide you.
- A sudden pop or the feeling of being kicked in the heel can mean a rupture. Get medical care right away.
This page is about tendinitis, the overuse irritation that often comes before a tear. It is general education, not medical advice.
Signs
The AAOS lists pain and stiffness along the tendon in the morning, pain that worsens with activity, and thickening or swelling of the tendon.
Common care
- Reduce the activity that aggravates it; switch to low-impact work such as swimming.
- Calf stretching and strengthening, often with slow eccentric heel drops, as guided by a clinician. See calf raises.
- Supportive shoes and a gradual return to running or jumping.
Rupture warning
The AAOS describes a rupture as often feeling like a kick in the calf, sometimes with a pop, followed by trouble walking or pushing off. That needs prompt medical care. See Lesson 5: My Achilles story.
Do this today
If your Achilles is stiff in the morning, note it for a week and bring that log to a clinician.
Questions people ask
Can Achilles tendinitis heal on its own?
Many cases improve with nonsurgical care over time, but it can take months. Get it checked.
Should I stretch a sore Achilles?
Gentle calf stretching is common in care plans; follow a clinician’s guidance.
Can tendinitis lead to a tear?
Tendon problems can come before a rupture. Do not push through sharp Achilles pain.
Sources
- AAOS OrthoInfo. Achilles Tendinitis. Checked October 9, 2026.
- AAOS OrthoInfo. Achilles Tendon Rupture (Tear). Checked October 9, 2026.
- AAOS OrthoInfo. Foot and Ankle Conditioning Program. Checked October 9, 2026.
Education only. Not medical advice. Confirm with your clinician.
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