Achilles Tendinitis — A Condition Active People Must Watch Out For

The Achilles tendon is the largest and strongest tendon in the human body, connecting the calf muscles to the heel bone. It is involved in every foot motion — walking, running, jumping — but repeated excessive loading can lead to inflammation and degenerative changes. It is especially common in people who concentrate their exercise on weekends.

Types of Achilles tendinitis

• Non-insertional tendinitis — Occurs in the mid-portion of the Achilles tendon (2–6 cm above the heel); common in people in their 30s and 40s
• Insertional tendinitis — Occurs where the Achilles tendon attaches to the heel bone; possible at any age

Main symptoms

• Pain and stiffness behind the heel with the first steps in the morning
• Pain at the start of exercise that eases as the body warms up, then worsens again after exercise
• Swelling and tenderness over the Achilles tendon
• Visible or palpable thickening of the tendon
• Pain when standing on tiptoes

Risk factors

• Sudden increase in exercise volume (weekend-only intense exercise)
• Insufficient warm-up and cool-down
• Worn-out shoes or shoes with poor shock absorption
• Lack of calf-muscle flexibility
• Flat feet or overpronation gait

Treatment and management

• Acupuncture and pharmacopuncture to improve blood flow around the tendon and reduce inflammation
• Eccentric exercise — calf stretches that slowly lower the heel
• Avoid high-impact activities such as running and jumping while pain is present
• Substitute low-impact exercise such as swimming or cycling
• Use heel-lift insoles to reduce stress on the tendon

Left untreated, Achilles tendinitis weakens the tendon and increases the risk of rupture. If you have recurring pain behind the heel during exercise, the wise choice is to rest and seek professional treatment.