What Causes Achilles Tendon Pain When Running?
The Achilles tendon is the thick, rope-like band connecting your calf muscles to your heel bone. Every time you walk, jump, or run, it absorbs a huge amount of force — up to 10 times your body weight during a sprint.
Several things can make the Achilles vulnerable:
- Sudden increases in mileage or speed work.
- Worn-out or unsupportive running shoes.
- Running on hard surfaces like concrete.
- Poor running mechanics, like overstriding.
- Tight or weak calf muscles putting extra tension on the tendon.
For a detailed medical overview of Achilles tendon pain and treatment strategies, you can refer to the NHS guide on Achilles tendon pain.
When too much stress builds up without enough recovery, tiny tears form inside the tendon. If you don’t listen to your body’s warning signs, these microtears can evolve into full-blown Achilles tendonitis or even partial ruptures.
One of the first times I felt Achilles pain was after I switched to racing flats without enough transition time. The shoes were super lightweight — great for speed, terrible for tendon support if you weren’t ready.
Adjusting your running cadence can reduce stress on the Achilles tendon. Learn more in our article on Running Cadence and Efficiency.
How to Tell if You Have Achilles Tendonitis
If your Achilles hurts when you run, it’s important to figure out what’s going on early. Here’s what you might notice:
- Morning stiffness: It often feels worse first thing when you get out of bed.
- Tenderness: Squeezing the sides of the tendon hurts more than the back.
- Activity-related pain: It can hurt during the warm-up phase, ease mid-run, and flare again afterward.
- Swelling: Some people see visible puffiness right above the heel.
Mild Achilles tendon pain can feel like a tight band or low-grade ache. Severe cases can make every step feel like stepping on glass.
Insider Tip: If you feel localized swelling or a small “bump” on the tendon, that’s a hallmark sign of mid-portion Achilles tendonitis — one of the most common running injuries.
Why Tight Calves Make Things Worse
Tight calf muscles are like tugging on an already stressed rope — they make everything worse.
When your calves are tight, your Achilles has to absorb more strain during the landing and push-off phase of running. Instead of the muscles doing their job to absorb shock, the tendon becomes the “weakest link.”
Imagine trying to pull a too-tight rubber band around a corner without it snapping — that’s what your Achilles experiences every time you run with tight calves.
That’s why daily calf mobility is critical for runners, especially if you’re increasing speed or distance. Even 5 minutes a day can make a massive difference.
Should You Run Through Achilles Pain?
Here’s the honest answer: it depends.
- Mild pain: If pain warms up and doesn’t change your running form, you may continue carefully.
- Moderate or sharp pain: Stop running and focus on cross-training.
- Swelling or limping: Seek medical advice immediately.
It’s tempting to push through, but remember: tendons don’t heal like muscles. They need smart, progressive loading, not just rest.
One athlete I worked with felt a small twinge during hill sprints but kept running “because it wasn’t that bad.” A month later, she was in a walking boot. Always respect those early warning signs.
How to Heal Achilles Tendon Pain
If you’re dealing with Achilles tendon pain, the goal is to reduce irritation, then gradually re-strengthen the tendon.
Here’s a more detailed healing progression:
| Stage | Focus | Example Activities |
|---|---|---|
| Acute Phase | Reduce inflammation | Ice, elevation, gentle stretching, NSAIDs (if recommended) |
| Recovery Phase | Load the tendon safely | Eccentric heel drops, seated calf raises, resistance band work |
| Return Phase | Progressive running drills | Walk-jog intervals, slow runs on flat surfaces |
| Maintenance | Long-term strength and mobility | Regular calf strengthening, dynamic stretching routines |
How to Modify Your Running While Recovering
If your Achilles hurts when you run, that doesn’t always mean you have to stop completely. In fact, gentle movement can help stimulate blood flow and support healing — as long as you listen to your body.
Here’s how you can adjust your running safely during recovery:
- Switch to walk-run intervals: Alternate between walking and very light jogging to reduce tendon load.
- Stick to flat surfaces: Choose smooth, even terrain like a running track or grass field. Avoid hills for now.
- Shorten your stride: Keep your steps quick and light, reducing impact with each landing.
- Lower your intensity: Run at a conversational pace — no sprints or hard intervals until you’re pain-free.
- Cut your volume: Start with short runs (5–10 minutes jogging) and gradually add time if you stay symptom-free.
If your pain spikes during or after a run, that’s your cue to back off for a few days and reintroduce cross-training like swimming or cycling instead.
During my own recovery from a mild Achilles strain, I found that running every third day, mixed with easy cycling, helped maintain my fitness without overloading my tendon.
Remember: recovery isn’t about doing nothing — it’s about doing the right amount of the right things.
What Are the Best Stretches for Achilles Pain?
The best stretches target both the gastrocnemius (the large, visible upper calf muscle) and the soleus (the deeper muscle underneath). You need to stretch both to properly unload the stress on your Achilles tendon.
Studies show eccentric heel drop exercises (slowly lowering your heel from a raised position) can improve Achilles tendon strength by up to 90% over a 12-week period.
It’s not fast magic — but it works better than rest alone.
Skipping one or the other is like only loosening half of a tight knot — the tension just finds a way to creep back.
Here’s exactly how to stretch both muscles the right way:
1. Standing Wall Stretch (for Gastrocnemius)
Stand about an arm’s length from a wall. Place both hands on the wall at shoulder height. Step one foot back and keep it completely straight, pressing the heel into the floor. Bend your front knee slightly as you lean into the wall.
You should feel a firm, pulling stretch in the upper part of the back calf.
- Tip: Keep your back foot pointing straight forward — don’t let it turn out to the side.
- Feel: Imagine a tight rope gently loosening with each breath.
2. Bent-Knee Calf Stretch (for Soleus)
From the same wall position, slide your back foot a few inches forward. This time, bend your back knee while still keeping your heel down.
The stretch will shift lower, deep into the lower part of your calf, closer to the Achilles.
- Tip: Think about “sitting down” slightly into your stretch to feel it right above your heel.
- Feel: A dull, broad stretch that feels deeper but not sharp.
3. Towel Stretch (for Achilles and Calf Flexibility)
Sit on the floor with your leg stretched straight out in front of you. Wrap a towel, belt, or resistance band around the ball of your foot. Gently pull the towel toward you, keeping your knee straight.
This stretch targets the entire back of your lower leg — from the Achilles through the calves.
- Tip: Sit tall with your back straight to avoid rounding your spine.
- Feel: A smooth, even pull from your heel up through your calf muscle.
A Few Pro Stretching Secrets
- Hold each stretch for 30–45 seconds. No bouncing!
- Repeat 2–3 times on each leg, especially after runs or long walks.
- Stretch warm muscles, not cold — do a 5-minute walk first if needed.
- Stay patient. The longer you hold gently, the deeper the release you’ll feel.
When I stretch, I like to close my eyes and visualize the tightness melting away, like butter softening in a warm pan. It sounds cheesy, but giving your mind a relaxing image actually helps muscles release tension faster.
You might be surprised how much easier your next run feels after just a week of regular, focused stretching.
How Long Does It Take to Recover?
This is one of the toughest parts — patience.
- Mild Achilles tendonitis: You might return to full running in 2–4 weeks.
- Moderate cases: Expect 6–12 weeks with careful progression.
- Severe or chronic tendonitis: Recovery can take 3–6 months, sometimes longer.
Rushing back too soon is the #1 reason people get stuck in an endless cycle of pain.
One trick that helped me stay patient? I set non-running fitness goals — like improving core strength or upper-body endurance — while my Achilles healed.
| Severity | Expected Recovery Time | Notes |
|---|---|---|
| Mild Strain | 2–4 weeks | Continue gentle activity like swimming or easy cycling |
| Moderate Tendonitis | 6–12 weeks | Focus on progressive calf strengthening and eccentric exercises |
| Severe Tear or Chronic Injury | 3–6 months or more | May require physical therapy, strict activity modification, or specialist care |
How to Prevent Achilles Pain When Running
Once you’ve dealt with Achilles pain once, you never want to revisit it. Prevention becomes your new superpower.
Key strategies:
- Warm up fully: Light jogging and dynamic drills before you push pace.
- Strengthen the calves and feet: Don’t forget about small foot muscles!
- Stretch post-run: Loosen up to release tension.
- Update your shoes: Avoid running in worn-out soles.
- Respect the “10% rule”: Never add more than 10% weekly mileage.
- Mix up surfaces: Trails and grass are easier on the tendons than concrete.
Remember: Prevention is not a “nice-to-have.” It’s essential if you want to run long-term.
Incorporating eccentric exercises, such as heel drops, can be beneficial. For a detailed guide, refer to our article on Alfredson’s Eccentric Heel Drop Protocol.
FAQ: Achilles Hurts When I Run
Why does my Achilles hurt only when I run, not when I walk?
Can I still run with mild Achilles tendon pain?
Should I get an MRI for Achilles pain?
What shoes are best for Achilles pain?
Choose shoes for Achilles tendonitis that offer good heel support, slight elevation (heel drop of 8–12 mm), and cushioned soles.
How do I know if I tore my Achilles?
Conclusion: Healing Your Achilles and Running Strong Again
Having your Achilles hurt when you run can feel like a major setback — but it doesn’t have to end your running journey.
By understanding what’s happening, taking action early, and giving yourself the right kind of recovery, you can come back stronger than before.
Every stretch, every cautious step forward, every smart shoe choice — it all adds up.
You’re not just rehabbing an injury. You’re building resilience for the miles ahead.
So the next time you lace up, you’ll do it wiser, stronger, and ready to conquer the road again.
If you’re seeking personalized guidance to prevent or recover from Achilles injuries, consider our Online Running Coaching Services.
