• Pain in the back of the heel or lower calf
• Stiffness, especially when you first wake up
• Pain during or after running and jumping
• Tenderness when touching the tendon
• Mild swelling along the tendon
• Tight calf muscles
• Pain when walking uphill or climbing stairs
• Pain when pushing off your toes
• The tendon may feel thicker than usual

• A dull ache in the back of your ankle
• Stiffness that improves after moving around
• A burning or pulling feeling during activity
• Pain that gets worse the longer you exercise
• Soreness when pushing off to sprint or jump
• Tightness in your calf and heel after practice

• Suddenly increasing training, mileage, or intensity
• Running or jumping too much without enough rest
• Tight calf muscles
• Poor flexibility
• Worn-out or unsupportive shoes
• Running on hills or hard surfaces
• Not warming up before activity
• Sports like soccer, basketball, volleyball, tennis, football, and track

• Is your pain in the back of your heel or just above it?
• Does your ankle feel stiff when you first get out of bed?
• Does running, jumping, or sprinting make the pain worse?
• Does the pain improve after warming up but return later during activity?
• Is the tendon sore when you squeeze or press on it?
• Have you recently increased your training or started a new sport?
• Do your calf muscles feel unusually tight?
• Does walking uphill or climbing stairs make the pain worse?
• Has the pain gradually developed over days or weeks instead of after one specific injury?

Educational only — not a medical diagnosis.

1. 1Reduce painful activies
2. 2Ice the area 15-20 minits after the activity to reduce pain and swelling
3. 3Stretch your calfs and do calf strengthening excersies
4. 4wear supportive shoes

• A sudden "pop" in the back of your ankle
• Severe pain immediately after pushing off or jumping
• You cannot stand on your toes
• You cannot walk normally because of the pain
• Large swelling or bruising around the heel
• A noticeable gap in the tendon
• Numbness or loss of feeling in the foot

• Don't Push Through the Pain: Continuing intense activity can make the injury worse.
• Stretch Your Calves Daily: Flexible calf muscles reduce stress on the Achilles tendon.
• Strengthen Slowly: Eccentric heel raises (if recommended by your provider or physical therapist) are one of the best exercises for recovery.
• Cross-Train: Swimming or cycling can help maintain fitness while reducing stress on your tendon.
• Warm Up Before Sports: Light jogging and dynamic stretches prepare your tendon for activity.
• Wear Supportive Shoes: Replace worn-out shoes and make sure they fit properly.
• Increase Training Gradually: Avoid sudden jumps in mileage, practice time, or intensity.
• Return Slowly: Only return to full-speed running and jumping when you're pain-free and cleared by your healthcare provider