Achilles tendinitis is an overuse injury that causes pain, stiffness, and swelling in your Achilles tendon — the thick band of tissue that connects your calf muscles to your heel. Although anyone can develop achilles tendinitis, it’s particularly common among athletes, runners, and people who suddenly increase their physical activity level.
If you’re dealing with Achilles tendon pain, our team at The Foot & Ankle Specialists is ready to help. We specialize in sports medicine, and though rest is essential for healing, staying completely inactive for too long can lead to stiffness, muscle weakness, and even a longer recovery time.
Instead, a strategy called “relative rest” can allow you to stay active in a way that promotes healing without aggravating your injury. Here’s what you need to know.
Relative rest means modifying your activity level to accommodate your injury rather than stopping movement entirely. Unlike complete rest, which involves avoiding all forms of exercise, relative rest allows you to engage in low-impact activities that don’t put excessive strain on your Achilles tendon.
We often recommend this approach to help you maintain flexibility, circulation, and overall fitness while giving the injured tendon the time it needs to recover. We’ll give you a specific recovery plan based on your situation, but in general, it’s a good idea to avoid:
These activities and movements put repeated stress on your Achilles tendon. Because they can worsen Achilles tendinitis symptoms, you should avoid them during your recovery.
If you have Achilles tendinitis, you don’t have to completely give up your fitness routine — you just need to make adjustments to give your body time to heal. Here are some ways to incorporate relative rest into your recovery plan:
You’ll need to take a break from high-impact activities like running, but you have a lot of low-impact options. Swimming, cycling, or using an elliptical machine all give you the ability to maintain cardiovascular fitness without worsening your injury.
If you choose cycling, use a stationary bike or ride outdoors on flat terrain. Make sure your seat is adjusted properly to avoid overextending your ankle when you pedal.
Tight calf muscles can contribute to Achilles tendinitis, so gentle stretching can help improve flexibility and reduce strain. We may recommend gentle heel stretches, calf stretches, and ankle mobility exercises to improve circulation and promote healing.
Strengthening exercises that don’t stress your Achilles tendon can help you maintain muscle tone and prevent further injury. Depending on your situation, exercises like seated leg presses, hamstring curls, and hip-strengthening exercises can be beneficial as long as they don’t cause discomfort.
Wearing the right shoes can make a huge difference in your recovery. Supportive, cushioned footwear with a slight heel lift can reduce stress on your Achilles tendon. And in some cases, we may recommend custom orthotics to help correct any biomechanical issues that contribute to tendon strain.
Once your symptoms improve, refrain from rushing back into your regular workout routine. Slowly reintroduce weight-bearing exercises and gradually increase intensity. A structured physical therapy program can guide you through a safe return to activity.
As your pain decreases, keep listening to your body and pay attention to how you feel during and after a new activity. If an exercise causes sharp pain in your Achilles tendon, stop and modify your routine. Discomfort is normal, but severe pain is a sign that you're pushing too hard.
Healing from Achilles tendinitis requires striking a balance between rest and activity — and you don’t have to figure it out alone. If you’re dealing with Achilles tendinitis, our team can work with you to develop a structured recovery plan tailored to your needs, so you can heal faster and maintain your fitness.
Call our offices in Bay City, Caro, and Lapeer, Michigan, or request an appointment online to get started.
