Achilles Tendinitis

Achilles Tendinitis Buying Guide

The Achilles tendon connects the calf muscles to the heel and plays an important role in walking, running and pushing up onto the toes. When it becomes painful and less able to tolerate load, the condition is commonly referred to as Achilles tendinitis or Achilles tendinopathy.

Symptoms typically include pain or tenderness at the back of the heel or lower leg, stiffness after rest and discomfort during or after activities such as walking and running. Morning stiffness is also common.

Although the term tendinitis is widely used, healthcare professionals increasingly use Achilles tendinopathy to describe persistent Achilles tendon problems.

Products can help with support, cushioning, temporary offloading and rehabilitation, but they should not be viewed as a cure on their own. Gradually rebuilding the tendon’s strength and tolerance to activity is usually an important part of recovery.

Which Products May Help With Achilles Tendinitis?

The best option depends on whether you primarily need to reduce strain on the tendon, improve support inside your shoes, manage discomfort or work on strength and flexibility.

Heel Lifts

Heel lifts raise the heel slightly inside the shoe. This can reduce how much the ankle bends upwards and temporarily decrease tension through the Achilles tendon.

They may be particularly useful when walking in completely flat footwear aggravates symptoms. NHS musculoskeletal guidance notes that a slight heel raise or insert can help ease Achilles tendon pain in some people.

May suit:

• Pain aggravated by flat footwear
• Discomfort around the back of the heel
• People wanting temporary offloading during everyday walking
• Those advised to use a heel raise as part of rehabilitation

If heel lifts are being used specifically to alter leg length or foot mechanics, professional advice may be appropriate.

Supportive Insoles

Supportive insoles provide cushioning and structure beneath the heel and arch. They may be particularly useful where foot mechanics, such as a very low or high arch, are contributing to the load placed through the Achilles tendon. Orthotic insoles are sometimes recommended where altered foot mechanics are identified.

Our collection includes full-length and half-length designs with features such as shaped arch support, heel cups and shock-absorbing materials.

May suit:

• People who need additional heel and arch support
• Footwear with limited built-in support
• Achilles symptoms accompanied by flat feet or other biomechanical issues
• Longer periods of walking or standing

Heel Cups and Cushioning

Gel heel cups and cushioning pads provide a softer surface beneath and around the heel.

Unlike a structured insole, they focus primarily on shock absorption and heel comfort. The Achilles Tendinitis collection includes several gel and contoured heel-cup designs.

May suit:

• Heel tenderness during walking
• Hard or minimally cushioned shoes
• People wanting extra shock absorption
• Those who do not require a full-length insole

A heel cup may make walking more comfortable, but it does not strengthen or repair the tendon itself.

Ankle and Heel Supports

Compression sleeves and ankle supports provide a close-fitting layer around the heel and ankle.

They can offer a feeling of support during everyday activity and may help some people manage mild swelling or discomfort. Our range includes both compression-style and gel ankle-and-heel supports.

The support should feel secure without causing numbness, excessive pressure or restriction.

Exercise and Strengthening Aids

Progressive strengthening is one of the most important parts of Achilles tendinopathy rehabilitation. Heel-raise exercises are commonly used to gradually improve the tendon’s ability to tolerate load.

Resistance bands and other exercise aids can be incorporated into an appropriate strengthening programme, while a calf stretcher may help with flexibility where suitable.

Exercise should be progressed gradually. Not every Achilles exercise is suitable for every type of tendinopathy, particularly when pain occurs where the tendon attaches directly to the heel bone.

Cold Therapy

An ice pack can provide temporary relief when the tendon feels painful or swollen, particularly following activity.

Wrap cold packs rather than placing ice directly against the skin. Cold therapy can help manage symptoms, but it does not replace the strengthening and activity-management aspects of rehabilitation.

Where is Your Achilles Pain?

The location of the discomfort can influence how the condition is managed.

Pain Above the Heel

Pain a short distance above the heel is often described as mid-portion Achilles tendinopathy.

Symptoms can include stiffness when first getting up, tenderness along the tendon and discomfort after running, walking or other loading activities.

Pain Where the Tendon Meets the Heel

Insertional Achilles tendinopathy affects the lower end of the tendon where it attaches to the heel bone.

Heel raises and suitable footwear may help reduce compression in this area. Certain deep stretching or heel-drop exercises may aggravate insertional symptoms, so rehabilitation may need to be adapted.

If you are unsure which area is affected, a physiotherapist, podiatrist or other healthcare professional can assess the tendon.

Choosing According to Your Needs

Pain During Everyday Walking – Consider supportive footwear, a heel lift, heel cushioning or an appropriate insole. Very flat and unsupportive shoes can aggravate Achilles symptoms in some people.

• Heel and Arch Support Needed – A structured full-length or half-length insole may be more appropriate than a simple heel pad where you also require support beneath the arch.
• Stiff or Weak Calf and Achilles – An appropriate strengthening programme should generally take priority over relying solely on cushioning products. Resistance bands or other rehabilitation aids can help progress exercises where suitable.
• Pain or Swelling After Activity – Temporarily reducing the amount of aggravating activity and using cold therapy may help settle a flare-up. This does not necessarily mean complete rest. Relative rest allows you to reduce activities that aggravate the tendon while maintaining fitness through lower-impact alternatives where appropriate.

Managing Achilles Tendinitis

Achilles tendon problems often improve gradually rather than disappearing after a few days.

A broader management plan may include:

• Wearing supportive footwear
• Temporarily modifying activities that repeatedly aggravate the tendon
• Using a heel lift or supportive insole where appropriate
• Gradually strengthening the calf and Achilles tendon
• Increasing walking, running and sport progressively
• Using cold therapy for short-term symptom relief
• Addressing relevant foot mechanics where necessary

Exercise-based rehabilitation is particularly important. NHS guidance describes strengthening as a key part of helping the tendon recover and return to activity.

Recovery can take several months, and occasional flare-ups are common. Many people require around 6 to 9 months of rehabilitation before returning to full activity without pain.

Frequently Asked Questions

What is Achilles tendinitis?

Achilles tendinitis is a commonly used term for pain and dysfunction affecting the Achilles tendon, which connects the calf muscles to the heel.

Healthcare professionals may instead use the term Achilles tendinopathy, particularly for longer-lasting tendon problems.

What does Achilles tendinitis feel like?

Symptoms commonly include pain or tenderness at the back of the heel or lower calf, stiffness after sleeping or resting and discomfort during or following walking, running or other activity.
Some people also notice thickening or swelling around the tendon.

Do heel lifts help Achilles tendinitis?

They can help some people.

Raising the heel slightly may reduce the strain or compression experienced by the Achilles tendon during walking. Heel raises or slightly raised footwear are among measures that may improve symptoms.

Heel lifts are usually best considered one part of a broader rehabilitation programme rather than a standalone treatment.

Can insoles help Achilles tendinitis?

Insoles may improve comfort and support, particularly where foot mechanics are contributing to the amount of stress placed through the Achilles tendon.

They are not a cure, and not everybody with Achilles symptoms requires an orthotic insole.

Should I stretch my Achilles tendon?

Stretching can be useful for some people, but the correct approach depends on the location and stage of the condition.

In particular, some deep calf and heel-drop stretches may not be appropriate for insertional Achilles tendinopathy, where the tendon is painful at its attachment to the heel.

If you are unsure, follow an exercise programme provided by a physiotherapist or other qualified healthcare professional.

Should I rest Achilles tendinitis completely?

Usually not.

Reducing or temporarily changing activities that repeatedly aggravate the tendon can be useful, but prolonged complete rest may reduce tendon strength. Lower-impact activities such as cycling or swimming may allow you to remain active while reducing stress on the Achilles.

How long does Achilles tendinitis take to recover?

Recovery varies between individuals and can take several months. Tendons generally respond gradually to progressive rehabilitation rather than quick fixes.

Some NHS guidance suggests that 6 to 9 months of rehabilitation may be needed before returning fully to activity without pain.

When should I seek professional advice?

Seek assessment if the pain is severe, continues to worsen, repeatedly returns or significantly interferes with walking and everyday activity.

A sudden sharp pain, snapping or popping sensation, significant swelling or difficulty walking or standing on your toes requires more urgent assessment because these symptoms can indicate an Achilles tendon rupture rather than tendinitis.

Learn More About Achilles and Heel Pain

For further information about heel pain and related conditions, explore our related guides:

• 10 Most Likely Causes of Heel Pain
• Why Do I Have Heel Pain When Walking?
• Why Do I Have Heel Pain in the Morning?