Pain in the Achilles tendon is among the most frequent injuries in runners. It often starts after changing something too quickly in your training: increased mileage, speed, hills, terrain, or footwear. Even though simple tips can help resolve the issue, consult your physiotherapist or other healthcare professional to get a personalized plan.
Did pain start recently?
Replace running by cycling, swimming or pool running for a few days. Don’t push through pain. Getting up in the morning with increased stiffness and pain means that you did too much the previous day. Listen to your body and reduce training accordingly. Gradually, pain and stiffness will go away, at which point running can be resumed. Consider 5-10 minutes for your first run back, not 30 minutes.
Did it start months or years ago?
It is still recommended to listen to your body. Adjusting training according to the first steps in the morning is key. Strengthening the Achilles tendons through calf raises can be very helpful. Reduce running speed by 10 per cent and avoid running uphill for a few weeks until symptoms get better.
Jean-Francois Esculier works in the department of physical therapy at UBC and is a physical therapist at the Allan McGavin Sports Medicine Clinic and is director of research and development at The Running Clinic.
Source : https://vancouversun.com/health/diet-fitness/sun-run-injuries-pain-in-the-achilles-tendon