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Top 5 Symptoms of Achilles Tendon Pain and How to Prevent Them

By Barwon Sports Physio

In this article, we will explore:

Discomfort in your lower leg or heel may be a sign of symptoms of Achilles tendon pain. This common condition affects people of all ages and activity levels, particularly athletes and those who engage in repetitive physical activities. Recognising the symptoms and taking preventative measures can make all the difference in your recovery journey and help you maintain an active lifestyle.

At Barwon Sports Physio, our expert team in Geelong supports patients dealing with this pain by offering tailored treatment plans, advanced diagnostic tools, and comprehensive rehabilitation programs. If you’re experiencing discomfort or mobility issues, we’re here to guide you.

What Is Achilles Tendon Pain?

The Achilles tendon is a robust, fibrous band that connects the calf muscles to the heel bone. It facilitates movement such as walking, running, and jumping. Despite its strength, the tendon is susceptible to injuries caused by overuse, poor biomechanics, or sudden strain.

Common symptoms include pain in the Achilles tendon and heel, swelling, and stiffness. Without proper treatment, these symptoms can worsen, leading to more severe issues such as tendon tears or chronic pain.

Why Does Achilles Tendon Pain Occur?

Achilles tendon injuries often result from repetitive stress or sudden overloading of the tendon. High-impact activities like running, jumping, or abrupt directional changes can lead to pain in the heel. Improper footwear, tight calf muscles, and a lack of warm-up exercises are also significant contributors.

Understanding the causes and symptoms can help you take proactive steps to prevent the pain while maintaining your physical activity levels.

The Top 5 Symptoms of Achilles Tendon Pain

Achilles tendon pain can range from mild discomfort to a condition that significantly limits your mobility. Recognising the early warning signs is key to preventing further damage and ensuring a smooth recovery. Here are the symptoms to watch out for:

1. Persistent Pain in Achilles Tendon  and the Heel

The most common symptom of Achilles tendon issues is localised discomfort in these areas. This can manifest as a dull ache, sharp stabbing pain, or a burning sensation, especially after physical activity or periods of rest.

2. Morning Stiffness and Limited Mobility

Stiffness in the achilles tendon and heel pain upon waking is a hallmark symptom. This often improves with light movement but may return after long periods of sitting or standing.

3. Swelling Along the Tendon or Around the Heel

Inflammation around these areas is another common symptom. Swelling can be mild or severe, depending on the extent of the injury or overuse.

4. Tenderness to Touch

Tenderness along the tendon or where it attaches to the heel bone is a significant indicator of this condition. This symptom is often aggravated by pressure or palpation.

5. Difficulty With Activities Requiring Push-Off Motion

Reduced strength and flexibility in the achilles tendon and pain in the heel can make activities like climbing stairs, running, or even walking more challenging.

Types of Achilles Tendon Injuries

Achilles tendon pain can be categorised into two main types:

1. Tendinosis

Achilles tendinosis is a degenerative condition resulting from chronic overuse or untreated tendonitis. It is characterised by microtears and scar tissue formation, leading to pain and reduced tendon elasticity.

2. Tendonitis

Achilles tendonitis refers to acute inflammation of the tendon, often caused by overuse or sudden increases in activity. Symptoms typically include pain in the heel and Achilles tendon, swelling, and stiffness.

Risk Factors for Achilles Tendon Pain

Several factors increase the risk of developing pain around these areas, including:

  • Age: Tendons lose flexibility and strength with age, making them more prone to injury.
  • Gender: Men are more likely to experience Achilles tendon issues than women.
  • Activity Level: Athletes, especially runners and jumpers, are at higher risk due to repetitive stress on the tendon.
  • Foot Structure: Flat feet or high arches can contribute to the pain by altering biomechanics.
  • Training Errors: Sudden increases in training intensity or duration often lead to pain in achilles tendon and heel.

How to Prevent Achilles Tendon Pain

Preventing this pain involves a combination of stretching, strengthening, and adopting healthy habits. Here are some practical tips:

1. Warm Up and Cool Down

Always include a proper warm-up before exercise and a cool-down routine afterward to reduce the risk of pain.

2. Improve Flexibility

Regular stretching of the calves and Achilles tendon can reduce tension in the tendon. Incorporate stretches like the wall calf stretch or seated towel stretch into your routine.

3. Focus on Strength Training

Strengthening the muscles around the ankle and calf can alleviate pressure on the tendon. Exercises like eccentric heel drops are particularly effective for preventing pain in the Achilles tendon and heel.

4. Choose the Right Footwear

Wear supportive shoes that fit well and provide adequate cushioning. Proper footwear can prevent strain around these regions.

5. Gradual Progression in Activity

Avoid sudden increases in training intensity or duration. Gradually build up your activity levels to prevent overloading the tendon and heel.

Treatment Options for Achilles Tendon Pain

If you’re already experiencing these symptoms, seeking professional treatment is essential for recovery. Here’s how Barwon Sports Physio can help:

Initial Assessment:
Our experienced team conducts a thorough assessment to understand the root cause of your heel and Achilles tendon pain. This includes advanced diagnostic tools such as force plate analysis.

Personalised Treatment Plans:
We develop tailored treatment plans that combine manual therapy, strengthening exercises, and rehabilitation to address your specific needs.

Supervised Rehabilitation Programs:
Our rehabilitation memberships include supervised sessions designed to help you recover from pain while preventing re-injury.

Evidence-Based Techniques:
We use the latest evidence-based practices to ensure optimal outcomes for patients with pain.

Ongoing Support and Education:
We empower our patients with the knowledge and tools to manage their condition and prevent future occurrences of Achilles tendon and heel pain.

Frequently Asked Questions:
If you’re dealing with Achilles tendon pain, you likely have questions about managing your condition and what to expect during recovery. Below, we’ve answered some of the most common queries to help you better understand your options and make informed decisions about your care.

Is It Safe to Exercise With Achilles Tendon Pain?:
Mild exercise can be beneficial, but activities that worsen the pain should be avoided. Consult a physiotherapist for guidance on safe exercises.

How Long Does It Take to Recover From Achilles Tendon Pain?:
Recovery times vary based on the severity of the injury. Mild cases of pain in achilles tendon and heel may resolve in weeks, while more severe cases could take months with consistent treatment.

Can Surgery Be Avoided?:
Most cases can be effectively treated with physiotherapy, rest, and rehabilitation, avoiding the need for surgery.

The Role of Rehabilitation in Recovery

Rehabilitation plays a crucial role in recovering from this condition. At Barwon Sports Physio, we focus on restoring strength, flexibility, and functionality through structured rehabilitation programs.

Our approach includes:

  • Strength Training: Targeted exercises to rebuild muscle strength and support the tendon.
  • Functional Training: Activities designed to improve mobility and reduce the risk of re-injury.
  • Progress Monitoring: Regular assessments to track your progress and adjust treatment plans as needed.

When to Seek Professional Help

If your heel pain and achilles tendon pain persist despite home remedies, it’s time to consult a physiotherapist. Delaying treatment can lead to chronic issues or even tendon tears, which are more challenging to treat.

Take the First Step Toward Pain-Free Living

Pains can significantly impact your quality of life, but with the right approach, recovery is possible. Recognising the signs early, adopting preventative measures, and seeking professional care can help you stay active and pain-free.

At Barwon Sports Physio, we’re committed to providing exceptional care for patients dealing with the symptoms of Achilles tendon pain. Our experienced team offers personalised treatment plans, advanced diagnostic tools, and comprehensive rehabilitation programs tailored to your needs. Book your appointment today to start your journey toward recovery and rediscover the freedom of movement.

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Samantha Francis

Physiotherapist
B. Physio(Honours)

Special Interests:

  • Sports injuries and rehabilitation
  • Knee and ankle injuries
  • Snow sports
  • Running related injuries

 

Samantha graduated from Monash University with a Bachelor of Physiotherapy with Honours. She has since worked primarily as a Musculoskeletal Physiotherapist, gaining experience in private practice, NHS Hospitals, and sports settings.

Previously, she worked as the Physiotherapist for Queens Park Rangers in London and recently returned from Japan, where she specialized in treating snow sport injuries. Samantha’s keen interest lies in sporting-related injuries, especially lower limb injuries.

Sam is passionate about building strong relationships with her patients to help them achieve their goals. She is committed to patient care and enjoys implementing individualized approaches for both the recovery and prevention of injuries.

 

Samantha is experienced in:

  • Strength and conditioning
  • Ankle and Knee Injuries
  • Acute sporting injuries
  • Dry needling
  • Acute neck and back pain.
  • Snow sports injuries
  • Workcover and TAC clients

 

Career Highlights:

  • Academy Physiotherapist at Queens Park Rangers – London (2023)
  • Ariels Victorian Netball League Physiotherapist (2022)
  • Fitzroy Football club Physiotherapist (2021-2022)

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Nathan Skirrow

Physiotherapist
B. Physio

Special Interests:

  • Sports injury management
  • Youth and adolescent sporting injuries
  • Running Biomechanics
  • Stress and overload injuries
  • Hip and Groin conditions

 

Nathan graduated from the University of Western Sydney with a Bachelor in Physiotherapy after commencing a degree in Exercise Physiology at the University of Canberra. 

He has since worked in private practice in Melbourne, seeing a variety of patients from a diverse range of sporting backgrounds. He has experience in working with amateur and elite level soccer players, mixed martial art athletes, elite level cyclists, recreational runners and many more. 

He currently works at Melbourne City Football Club, managing the elite level academy players. Nathan has a keen interest in load management as well as strength and conditioning and their role in injury prevention and performance enhancement. 

In his free time, Nathan likes to surf, play golf and play soccer for his local club. Nathan is fluent in French and is able to conduct physiotherapy assessments in French.

 

Nathan is experienced in managing:

  • Acute sporting injuries
  • Concussion management
  • Long term overload/stress injuries
  • Lower limb rehabilitation
  • Strength and Conditioning and performance enhancement
  • Running related injuries
  • Workcover, TAC, NDIS and EPC patients

 

Career Highlights:

  • Melbourne City FC  – Academy Physiotherapist
  • Moreland City FC – External Physiotherapist 
  • St Albans Football Club – Physiotherapist
  • North-West Sydney Spirit FC  – Physiotherapist
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Ross Wettenhall

Physiotherapist
M.Physio, B.Sport&ExSc

Special Interests:

  • Paediatric sports injuries
  • Acute and chronic low back pain
  • Tendon injury rehabilitation 
  • Triathlon & running related injuries

 

Ross has a Masters in Physiotherapy from the University of Sydney as well as a degree in Exercise and Sports Science. He enjoys using a combination of the degrees in patient rehabilitation. 

Ross has 9 years of experience in multiple physiotherapy settings. (Elite sporting teams, strength and conditioning, private practices, orthopaedics, hospital and aged care).  Because of this range of experience, Ross loves treating all types of injuries from all walks of life and is no stranger to a complex physio case. 

Ross incorporates manual therapy techniques including massage, dry needling, joint mobilisations into his sessions alongside strength exercises both at home and in the gym. On top of this, Ross has also taught regular pilates and strength classes. 

When he’s not treating patients at the clinic, you’ll find him either on the golf course, swimming laps or walking/running his golden retriever along the Barwon.

Ross is experienced in:

  • Strength and conditioning
  • Running / exercise injuries
  • Tendon related dysfunction and pain
  • Acute sporting injuries (fractures, muscle/ligament tears, dislocations etc)
  • Paediatric sports injuries and pain
  • Dry needling
  • Pilates

 

Career Highlights:

  • Australian Ultimate Frisbee physiotherapist. (2021-2023)
  • Australian touch rugby game day physiotherapist. (2018-2020)
  • VAFA AFL physiotherapist for University Blues and Old Collegians FC (2017-2023)
  • Wesley College APS 1st XVIII AFL physiotherapist. (2020-2021)
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Sarah Murphy

Physiotherapist
M. Physio, B. HSc, Rehab Physiotherapist at Geelong Cats AFLW

Special Interests:

  • Sports Injuries
  • Running Injuries and Programming
  • Pre- and Post Partum Exercise
  • Pre-pointe assessments

Sarah graduated from La Trobe University with a Masters of Physiotherapy, after obtaining a Bachelor of Health Science majoring in human anatomy and physiology.

Sarah currently is the Geelong VFLW Head Physiotherapist and AFLW Rehab Physiotherapist. Previously, she has worked with the Melbourne Demons AFLW and VFLW teams, and in a private clinic in Melbourne’s CBD. Sarah has also completed various post-graduate courses in rehabilitating sports injuries, assessment and treatment of runners, management of pre and post-partum clients, and is an APPI qualified Pilates instructor. She is also available for pre-pointe assessments.

Sarah is particularly interested in both acute and chronic sports and running injuries, as she is an avid runner herself. She is passionate about helping people from all walks of life feel strong and robust so they can participate in life with confidence, and loves helping people achieve more than they thought they could with a tailored approach.

 

Sarah is experienced in managing:

  •   Acute and chronic sports injuries
  •   Running related injuries
  •   Pre- and  post-surgery rehabilitation
  •   Strength and conditioning
  •   Clinical Pilates
  •   Pre- and post-partum clients
  •   Postural pain (backs and necks)
  •   EPC, TAC and WorkCover clients

 

Career Highlights:

  • Current Geelong Cats AFLW Rehabilitation Physiotherapist
  • Geelong Cats VFLW Head Physiotherapist (2022-23)
  • Melbourne Football Club – VFLW Head Physiotherapist (2020-2022)
  •   APPI Pilates qualification 2021
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Tristan Dower

Physiotherapist
B. Physio, B. Musc Therapy, Grad Cert in Sports Physio (ongoing)

Special interests:

  • Acute sporting injuries
  • Knee and ankle injuries
  • Lower limb tendon management
  • Concussion Management

 

Tristan Graduated with a Bachelor of Physiotherapy at ACU Brisbane and since then has combined his time working in Private Practice and Sports. Tristan has gained experience in a number of clinics in both Brisbane and Melbourne, treating a range of conditions including acute sporting injuries, persistent pain and back and neck pain.

Through his involvement in sport, in particular football, Tristan has developed his

interest in sports related injury management, particularly lower limb injuries,

shoulder injuries and concussion management.

Tristan has been involved with a number of men’s and women’s amateur and state level sporting clubs, as well as the elite level which has included roles as the Physiotherapist for Brisbane Lions AFLW team and North Brisbane Rugby Union Club in the QLD Premier Competition

Prior to becoming a physiotherapist, Tristan completed a Bachelor of Musculoskeletal Therapy and spent 5 years as a Remedial Massage Therapist, including 2 seasons at the Geelong Football Club. Tristan is now nearing completion of a Graduate Certificate in Sports Physio as he works towards completing his Masters in Sports Physio.

Tristan is experienced in managing:

  • Acute sporting injuries
  • Persistent pain
  • Pre and post-surgery rehabilitation
  • Back and Neck Pain
  • Clinical Pilates
  • Hip and Knee Osteoarthritis management
  • Workcover and TAC clients

 

Career Highlights:

  • Brisbane Lions AFLW – Physiotherapist (2018-2019)
  • North Brisbane Rugby Club – Physiotherapist (2015-2016)
  • Geelong Football Club – Massage Therapist (2009-2010)

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Erin Nelson

Titled Sports Physiotherapist
M. Physio, B. HSc, M.Sports Physiotherapy
Head Physiotherapist at Geelong Cats AFLW

Erin graduated from La Trobe University with a Bachelor of Health Science, Masters in Physiotherapy practice. She has also attained her postgraduate Masters of Sports Physiotherapy.

Erin is currently the Head Physio for the Geelong Cats AFLW and balances this with 1 day at BSP.

Erin has a particular interest in sporting/exercise related injuries and loves being able to keep her clients fit and healthy while rehabilitating their injuries. She also has a new found interest in pre/post-partum return to exercise, post the birth of her 2 children Erin is a mad gym-goer herself and loves a cheeky Crossfit class.​

Erin is experienced in managing:

  • Sporting/Exercise related injuries
  • Pre- and post-surgery Rehabilitation
  • Clinical Pilates
  • Youth and Adolescent Sporting injuries
  • Acute and Chronic Back & Neck pain
  • Work Cover and TAC clients
  • Strength & Conditioning
  • Dry Needling
  • Enhanced Primary Care (EPC) clients

 

Career Highlights:

  • Current Geelong AFLW Head Physiotherapist
  • Melbourne City FC – Women’s Head Physiotherapist (2019-2021)
  • Western Bulldogs FC – VFLW Physiotherapist (2018-2019)
  • Australian Country Hockey Teams – International touring Physio (2013-2017)
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Zach Nelson

Physiotherapist
M. Physio, B. HSc, M. Ex Sci - S&C
Head Physiotherapist at Melbourne City FC

Zach graduated from La Trobe University with a Bachelor of Health Science, Masters in Physiotherapy practice. He has also attained his Masters in Exercise Science (Strength & Conditioning).

Since graduating, Zach has worked with amateur athletes in a football, track & field, soccer, hockey and weight-lifting setting. He has also worked with the Western Bulldogs AFLW team as a Strength and Conditioning Coach and the Melbourne Rebels Rugby team as their Rehabilitation Physiotherapist.

Zach is currently working with Melbourne City Football Club as their Head Physiotherapist. He balances this with one day at BSP.

He has a particular interest in rehabilitation and return to play, while looking to improve performance in sport and everyday life.

Zach coaches multiple athletes in Track & Field, while training himself and grew up playing field hockey at state, national and international level.

Zach is experienced in managing:

  • Pre- and post-surgery Rehabilitation
  • Youth and Adolescent Sporting injuries
  • Osteoporosis and Bone Health
  • Work Cover and TAC clients
  • Strength & Conditioning
  • Dry Needling
  • Enhanced Primary Care plans (EPC)
  • Mobility and Flexibility Training

 

Career Highlights:

  • Current Physiotherapist at Melbourne Demons Football Club (AFL)
  • Melbourne City FC – Head Physiotherapist (2023 – 2024)
  • Melbourne Rebels – Rehabilitation Physiotherapist (2021-2023)
  • Melbourne City FC – Physiotherapist (2018-2021)
  • Western Bulldogs – AFLW Strength & Conditioning Coach (2017-18)
  • Western Bulldogs – AFLW Rehabilitation Coordinator (2016-17​)
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Marcus Emmett

Physiotherapist
M. Physio, B. HSc, B. Ed, Level 2 S&C Coach - ASCA

Special Interests:

  • ACL Rehabilitation
  • Lower Limb Tendon Management (Achilles, Patella etc)
  • Lower Back Pain Rehabilitation

 

Marcus is a Sport and Musculoskeletal Physiotherapist who is passionate about working with clients to achieve their functional and performance goals.

Marcus has been involved in Private Practice and Sports Physiotherapy since graduating from Latrobe University with a Masters of Physiotherapy degree.

Marcus has held a variety of sport and rehabilitation roles in elite organisations such as the Geelong Football Club and Essendon Football club, while attaining his post-graduate qualification in Strength and Conditioning (ASCA Level 2 Coach).

Marcus has also completed a bachelor degree in physical education and

combines this knowledge with his physiotherapy and strength and conditioning skills to develop target rehabilitation plans, to ensure his clients reach their goals.

After a stint in the elite sporting industry, Marcus Co-Founded Barwon Sports Physiotherapy with Zach Nelson in 2018 and is focused on delivering World Class Physiotherapy to the Geelong community.

Marcus is experienced in managing:

  • Acute and Chronic knee conditions (ACL, Patellofemoral pain, post surgery etc)
  • Acute sporting injuries (Muscle strains, Joint sprains, dislocations, fractures)
  • Chronic sporting injuries (Tendon Pain, overuse injuries)
  • Acute Neck and lower back pain
  • WorkCover, TAC & DVA clients
  • Medicare (EPC) clients

 

Career Highlights:

  • Geelong Football Club – Rehabilitation Physiotherapist (2018)
  • Essendon Football Club – Physiotherapist (2016-17)
  • Essendon Football Club – Rehabilitation Physiotherapist (2013-15)
 
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Dr Rachael McMillan

Physiotherapist
PhD, MSc Physio (Pre-Reg), MSc Biomed & Hlth Sc (Anatomy), BSc, BCom

Rachael is currently available to see dance injury patients and undertake pre-pointe assessments only

Special Interests:

  • Tendon injury management
  • Sport and dance injury management
  • Pre-pointe assessments
  • Clinical Pilates

Rachael McMillan is a physiotherapist (PhD), lecturer and researcher.  Rachael has a special interest in football (soccer) and dance injuries and is a physiotherapist with Football Australia (Australian Women’s National Football Teams).

Rachael is a lecturer in the School of Medicine at Deakin University.  Rachael’s PhD research investigated gluteal muscle and tendon adaptations in active populations and those with pain, including a collaborative project with the Australian Ballet.  Rachael has won international and national awards for her research investigating hormone therapy and exercise as interventions for post-menopausal women with greater trochanteric pain syndrome. 

Rachael is experienced in managing:

  • Acute and chronic sporting, exercise and dance injuries
  • Tendon injuries (tendinopathy)
  • Pre- and post-surgery rehabilitation
  • Acute and chronic back and neck pain

 

Career Highlights:

  • Melbourne Victory FC – Head Physiotherapist, A League Women (2022)
  • Completed PhD, including a research project in collaboration with The Australian Ballet (2022)
  • Football Australia – Head Physiotherapist, Junior Matildas (2022)
  • Football Australia – Head Physiotherapist, Young Matildas (2018)
  • Football Australia – Team Physiotherapist, Young Matildas (2017)
  • Box Hill United Soccer Club – Head Physiotherapist, Senior Women (2015-2018)
  • NBA Basketball Without Borders, Asia – Physiotherapist (2016)
  • Heart of Midlothian Football Club – Physiotherapist, Youth (U17) (2014)
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Daniel

Exercise Science

Daniel graduated from Deakin University with a Bachelor of Exercise and Sport Science and Masters of Applied Sports Science.

He is an experienced Strength and Conditioning (S&C) coach with general population, rehabilitation and sub-elite athletes. Daniel is currently working with the Port Melbourne VFLW side and has a strong passion for athletic development. He works collaboratively with physiotherapists on rehabilitation programs for athletes returning to play and individual performance. 

 

Career Highlights:

  • Geelong Grammar – S&C Coach (2019 – 2020)
  • Werribee Football Club VFL – S&C/Rehabilitation Coach (2019 – 2021)
  • Geelong Cats AFLW – S&C Assistant Coach – (2021 – 2022)
  • Melbourne University Womens Football Club – Head of S&C – (2023 – 2024)
  • Port Melbourne Football Club VFLW – S&C Coach (2024 – Current)  
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Rorri

Myotherapist

Rorri has completed both her diploma of remedial massage and her advanced diploma of myotherapy. She has worked with clients with sporting injuries, postural imbalances, chronic pain conditions, acute pain presentations and more. She also plays and coaches netball and football.

“The part I enjoy the most is working with the patient to work out where their pain is coming from and seeing the relief and smile on their face when they realise they are pain free.”