What it feels like
The Achilles tendon is the thick cord at the back of your ankle. It joins your calf muscles to your heel bone. It is the tendon that most often gets sore, but tendons along the inside and outside of the ankle can hurt too.
People with tendon pain often notice:
- Pain or stiffness at the back of the heel or just above it.
- Stiffness that is worst in the morning or when you first start moving.
- Pain that gets worse with running, hills, or stairs.
- Swelling, warmth, or a tender lump along the tendon.
- Pain along the inside or outside of the ankle, near the ankle bone.
Common causes
Tendon pain usually comes from asking a tendon to do more than it is ready for. Common causes include:
- A quick jump in miles, speed, or hill work.
- Starting a new sport, or coming back after time off.
- Tight calf muscles.
- Shoes that are worn out, or a big change in the shoes you wear.
- Your foot shape, such as flat feet or high arches.
- Long days of standing, climbing, or walking on uneven ground.
Some medical conditions and medicines can also make tendons more likely to get hurt. Tell your doctor about any health problems and medicines you take.
If you felt a sudden pop
A sudden pop or snap, or a sharp pain like being kicked in the back of the ankle, can mean the Achilles tendon has torn. You may have trouble walking, pushing off, or standing on your toes.
This needs prompt care. Stop the activity and do not try to walk it off. Call us at (541) 385-7129 or go to an urgent care or emergency room the same day.
What you can try at home
For mild tendon soreness that came on slowly, these steps may help:
- Ease off. Cut back on the activity that makes it hurt. Swimming or biking may feel better for a while.
- Ice. A cold pack on the sore spot for a few minutes after activity can ease soreness.
- Wear supportive shoes. Swap out worn shoes. Avoid going barefoot or wearing flat shoes with no support.
- Come back slowly. When it feels better, build back up a little at a time.
If you take an over-the-counter pain reliever, follow the label. Check with your doctor first if you have other health conditions or take other medicines.
When to see us
Make an appointment if:
- The pain has not improved after a couple of weeks of rest and home care.
- It hurts to walk, or the pain keeps coming back each time you start training.
- You see swelling, or feel a lump or thick spot along the tendon.
- You want a plan to get back to running or sports safely.
A sudden pop, sharp pain, or trouble walking needs prompt care. See the section above.
How we treat it
Most tendon pain gets better without surgery. Your doctor will build a plan around your activity and your goals. It may include a stretching and strengthening routine, changes to your training, a heel lift or brace for a while, shoe advice, and one or more of these treatments:
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Custom orthotics
Shoe inserts made for your feet, to support how your foot moves and ease strain.
About custom orthotics → -
Shockwave therapy
Sound wave treatment for stubborn tendon pain. Done in the office, no surgery.
About shockwave therapy → -
Laser therapy
A light-based treatment done in the office. Ask us if it is a fit for you.
About laser therapy →
A torn tendon is treated differently. Your doctor will explain your choices and help you decide what is right for you.
What a visit looks like
- We listen. Your doctor asks how the pain started, what you were doing, and what you want to get back to.
- We examine your ankle. We feel along the tendon, test strength and motion, and watch how you walk.
- We look closer if needed. Your doctor may order imaging to check the tendon or rule out other causes.
- You leave with a plan. You will know what to do now, what to avoid, and how to build back up.
It helps to bring your running or training shoes, and your work shoes.
New here? Read what to expect at your first visit and fill out your new patient forms ahead of time.
Questions people ask
Should I stretch through the pain?
No. Gentle stretching can help, but pushing through sharp pain can make a sore tendon worse. Your doctor can show you which exercises are right for you.
How long until I can run again?
It depends on how sore the tendon is and how long it has hurt. Many people keep moving in some way while they heal. Your doctor will help you plan a safe return.
Is back-of-the-heel pain the same as plantar fasciitis?
Usually not. Plantar fasciitis hurts on the bottom of the heel. Pain at the back of the heel is more often the Achilles. Read about heel pain and plantar fasciitis.
This page is general information, not medical advice. For advice about your own feet, talk with your doctor.