If you’re based in Blarney, Co. Cork (or the surrounding area) and finding a niggling ache at the back of your heel, it could well be what we in physiotherapy call Achilles tendinopathy (commonly referred to as Achilles tendon pain). Here’s a simple, evidence-based explanation of what it is, why it happens, and how you can work with your physio to get back to your activities safely.
What is Achilles tendon pain?
The Achilles tendon connects your calf muscles (gastrocnemius and soleus) to your heel bone (calcaneus). When this tendon becomes overloaded, for example from a sudden increase in training, walking or running on hard/uneven surfaces, or changes in footwear. It can develop pain, stiffness, swelling and compromised strength. This condition is not primarily about inflammation but more about tendon overload and structural changes. A thorough assessment is required as it can often be mis diagnosed as plantar heel pain (plantar fasciitis).
Symptoms of Achilles tendon pain:
- A dull ache or stiffness at the back of your heel or lower calf especially when walking, stairs or starting activity.
- Tenderness when you touch the tendon.
- The pain may ease after a warm-up and then worsen during or after the activity.
Why it happens
Several factors can contribute:
- A sudden increase in load (running more, hills, jumps) or change in surface.
- Continuous high load (long runs or walks daily) with not enough rest.
- Calf weakness which can cause more pressure on the calf muscle when exercising.
- Poor quality running footwear or hard/sloped surfaces (foot paths or hills)
- Age, previous tendon issues, or biomechanical problems (for example foot position, hip/pelvis control) may increase risk.
What we recommend: exercises & return to activity for Achilles tendon pain
At our physiotherapy clinic in the Blarney Cork, our goal is to reduce pain, improve tendon resilience, and gradually get you moving again. Evidence shows that exercise-based rehabilitation is the key to a successful recovery.
Here’s a simple progression you can follow in consultation with your Chartered Physiotherapist:
1. Symptom management & controlled load
- Reduce or modify the activity that aggravates your tendon (for example reduce hill running, jumping, increase rest between sessions)
- Continue daily walking if pain allows (pain during activity should be moderate and not worsening the next day)
- Heel inserts can help reduce pain for more irritable tendons.
- Shockwave therapy can be helpful to help regenerate the collagen fibres of the tendon.
2. Strengthening
- Start with isometrics strengthening to help reduce pain levels. Static hold 45 seconds approximately repeat 4 times once daily
- Eccentric (Alfredson’s protocol) and Heavy Slow Concentric Eccentric (HSCE) exercises should be incorporated. Speak with your Chartered Physiotherapist for an individualised programme
- Ensure your physio checks your technique: load, speed, control and how your pain responds.
3. Rebuild & return to-activity
- Once strength is improving and your Achilles tendon pain is manageable, begin to reintroduce the activity you love (running, walking the hills around Co. Cork, jumping etc) gradually
- Use a structured plan: ease into higher volume, include hills, change surfaces slowly. Monitor your tendon: pain should be low after activity and not significantly worse the next day
- Add dynamic and plyometric work (skips, hops) when your tendon is well-loaded and strong.
Return to activity tips
- If you walk or run around local terrain adapt your load: limit steep downhills initially and reduce the volume of your walk/run
- Choose shoes with good heel/arch support and cushioning
- Warm up before your activity (light walking, calf raises) and cool down afterwards
- Monitor pain: if it’s sharp, or worse for days after an activity, reduce your load and contact a Physiotherapist
- Stay consistent: tendon rehab takes weeks. Most people improve over 8-12 weeks with proper loading.
When to seek help
If you’ve had persistent Achilles tendon pain for more than 2-3 weeks despite modifying activity and doing exercises, then it’s a good idea to book an assessment. At our clinic (serving Blarney, Cork city and surrounds), we evaluate tendon load, biomechanics, footwear and give you a tailored plan.
In summary: Achilles tendon pain is common, especially if you’ve increased your activity or changed the terrain/surface you train on. The good news is that with the right loading strategy (strengthening, controlled progression) and some patience, the tendon can adapt and get you back to the activities you enjoy. Book an appointment with us today for a personalised physiotherapy assessment and recovery plan.