Treating Runners’ Achilles Tendinitis During Training Season (Without Just Icing and Resting)
If you’re a runner dealing with Achilles tendinitis, you’ve probably heard the usual advice: “Just rest and ice it.” But let’s be honest—telling a runner to rest is like telling a fish to stop swimming. It’s just not going to happen. Runners are going to run..PERIOD! Here is a spoiler alert: ICE WON’T FIX IT EITHER!
So how do we get you back to logging miles upon miles again without making matters worse? Another Spoiler Alert: REST ISN’T THE ANSWER - it’s proper loading. Let me dive into why structured strength and loading strategies are the key to keeping your Achilles happy and getting you to race day strong.
What is Achilles Tendinitis, and Why Do Runners Get It?
The Achilles tendon is the thick band of tissue connecting your calf muscles to your heel. It absorbs and transfers massive amounts of force every time you push off the ground. We talk about this A LOT with our sprinters as well. When the load exceeds what your tendon is prepared to handle—like ramping up mileage too quickly or neglecting strength training—you end up with inflammation and irritation. If you’ve ever had achilles tendinitis, you KNOW what this pain feels like
Instead of avoiding activity, the goal should be to build the tendon’s capacity to handle the stress of running—gradually and strategically. We want resilient tissues and this includes MUSCLE and TENDONS.
Why Ice and Rest Won’t Fix It
1. Rest Deconditions the Tendon
Completely stopping activity reduces the tendon’s ability to tolerate load, making it weaker and more prone to re-injury when you return to running. So that just doesn’t make any sense, especially if you are someone who hates to. “lose your gains.” You might feel better while resting, but once you start training again, the pain often comes right back.
2. Ice is a Temporary Solution
Ice can provide short-term pain relief, but it doesn’t address the root cause: the tendon’s inability to handle the demands of your training. Relying on ice without fixing the underlying issue is like putting a Band-Aid on a cracked dam—it might slow the leak, but it won’t stop it from breaking. Don’t get me wrong, I love me a good ice pack or better yet an ice bath (for the foot, not for the body). And no, you don’t have to post it on instagram for it to count.
The Real Fix: Proper Loading and Strength Progressions
Tendons thrive on load, but only if applied progressively. In fact, this really does apply to just about every tissue in the body. Muscles, Bones, Lunges, Heart…They all need to be loaded up appropriately. Here’s how to build resilience in your Achilles without derailing your training:
1. Isometric Exercises for Pain Management
Before you can build strength, you need to calm down the pain. Isometric holds (contracting the muscle without moving the joint) can reduce pain and improve tendon capacity. These are under-utilized and under-appreciated but highly effective. Try this:
Wall Calf Raise Hold – Stand on your toes and hold for 30-45 seconds, 4-5 sets.
Seated Heel Raise Hold – Press your toes into the ground while seated, holding for 30-45 seconds.
2. Eccentric and Heavy Slow Resistance Training
Once pain is manageable, it’s time to gradually load the tendon so it can handle the forces of running. Key exercises:
Eccentric Heel Drops – Stand on the edge of a step, raise onto your toes, then lower slowly over 3-5 seconds. Perform 3 sets of 10-15 reps.
Seated Soleus Raises – Strengthening the deeper calf muscles supports Achilles resilience. Use weights on your knees and lift your heels slowly.
Single-Leg Calf Raises – Increase loading by holding weights.
3. Progressive Plyometrics
Once strength is improved, we need to reintroduce dynamic loading to prepare for the demands of running. Progression Plan:
Double-Leg Hops – Small, controlled hops to improve tendon elasticity.
Single-Leg Hops – Build up to 20-30 reps without pain.
Bounding & Sprint Drills – Mimic running forces to ensure full return to sport.
Modifying Training While Rehabbing
Stopping running completely isn’t necessary, but you must modify load to allow the tendon to adapt. We call this De-loading in order to Re-load.
Reduce speed work and hill training (both put high strain on the Achilles)
Keep runs at a moderate pace and avoid pushing through sharp pain
Incorporate cross-training (cycling, swimming) to maintain endurance
Final Thoughts: Train Smart, Not Just Hard
Seems self-explanatory right? I know, but we all need a reminder.
Achilles tendinitis doesn’t mean your race season is over—it means your loading strategy needs to be smarter. Instead of just icing and resting, implement structured strength and progressive loading to build tendon resilience. Not only will this get you to race day pain-free, but you’ll also come back a stronger, more durable runner. This really is the ultimate goal of what we are trying to achieve anyways.
So, ditch the ice pack (except maybe for post-run ice cream) and start training smarter. Your Achilles will thank you at the finish line!
