[hlnx1]

Achilles pain is one of the most stubborn running problems. The good news: complete rest is rarely the answer.

A pain-monitoring approach used in research:

• Pain during activity up to 5 out of 10 is acceptable
• It should settle back to baseline by the next morning
• It shouldn’t get worse from week to week

The core of treatment is load: slow, heavy calf raises, done consistently for weeks to months. Rest alone doesn’t make a tendon stronger. More: tendon health: load is the medicine.

Anyone dealt with this? How long did it take?

[hlnx1]

A simple starting point for the calf raises:

• Two versions: straight knee and slightly bent knee
• 3 sets of 15, lowering over three seconds
• Progress to single leg, then add weight with a backpack

Expect months rather than weeks.

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