Sudden heal pain? How to Cure Achilles Tendonitis?

By: Claire Mills, Founder Core LDN

First published:23rd August 2025

Achilles pain can be frustrating — especially when it limits both your everyday activity and the hobbies you enjoy most. At Core LDN, often clients come to us with the question “How do I cure Achilles tendonitis fast?”

The answer isn’t a quick fix, but with the right rehabilitation plan, education, and activity management, recovery from Achilles tendinopathy is very achievable.

What is Achilles Tendonitis?

The Achilles tendon is the thick band of tissue that connects your calf muscles (gastrocnemius and soleus) to your heel bone. It plays a vital role in walking, running, and cycling by absorbing and releasing energy.

Achilles tendonitis — more accurately called Achilles tendinopathy — occurs when the tendon becomes irritated due to repetitive loading or sudden changes in activity. It isn’t usually caused by a single injury, but rather by a build-up of small stresses the tendon cannot adapt to.

Typical symptoms include:

• Sudden heel pain without injury

• Morning stiffness and pain with those first steps out of bed

• Pain when walking, running, or going up on tiptoe

• Discomfort when bending the ankle forward (dorsiflexion)

The good news is, with the right rehab, the tendon can adapt, strengthen, and return to full function.

Core LDN Case Study: Achilles Tendon Pain in a Keen Cyclist

A 40-year-old finance professional and enthusiastic cyclist (riding 25–75km per week) came to see us with sudden heel pain without injury. He noticed a sharp pain close to the right heel, especially after short walks and after running. Mornings were particularly tough — that first step out of bed brought a stabbing discomfort. Even bending down to pick up a light object caused a sharp stabbing pain in his right heal.

This presentation is typical of Achilles tendonitis (tendinopathy), particularly when the tendon is irritated at its insertion point near the heel bone.

Initial Physiotherapy Assessment

During his first assessment, he presented the following:

• Knee-to-wall test: normal muscle length

• Tenderness at the heel insertion

• Increased tension in gastrocnemius and soleus muscles

• Plantar fascia tightness

• Stiffness into ankle dorsiflexion

• Reduced hamstring length

This combination of findings highlighted that his Achilles was being overloaded, likely due to cycling volume combined with other activities, and wasn’t recovering adequately.

The Rehab Plan

For Achilles tendonitis, the cornerstone of treatment is load management and progressive strengthening. Here’s the tailored plan we developed (this plan is individual to the client and rehabilitation may vary depending on your initial assessment):

1. Early Stage: Pain Reduction & Tendon Loading

• Isometric calf raises

2. Progression Phase: Increasing Load Capacity

• Isometric calf raises with heavy weight

• Eccentric heel lowers off a step (with heavy weight)

• Adding in global movements then progressing into plyometrics

3. Activity Modification

• Continue cycling but reduce effort

• Avoid high loads such as hill climbing, which place excessive strain on the Achilles

Summary

• Achilles tendonitis is not something you simply “rest away.” The tendon needs gradual, progressive strengthening to heal.

• Sudden pain near the heel — especially worse in the morning or when bending down — may indicate Achilles tendinopathy.

• Recovery is possible with the right balance of rest, rehabilitation exercises, and activity management.

If you’re struggling with sudden heel pain without injury or ongoing tendonitis, don’t ignore it. Early physiotherapy input can prevent symptoms from becoming chronic and get you back to the activities you love — whether that’s cycling, running, or simply walking pain-free.

About Core LDN

Aimed at revolutionising the fitness and rehabilitation landscape, Core LDN firmly believe that a one size fits all approach simply doesn't apply to health and wellness. At the heart of Core LDN's philosophy is a team of expert physiotherapists dedicated to treating and rehabilitating all injuries. Through a fusion of exercise rehabilitation in specialised CORE classes, clients can experience the benefits of Physiotherapy-led Pilates. Whether in recovery mode, navigating pre/postnatal stages, or striving towards specific fitness objectives, individuals can harness the power of personalised Pilates sessions.

To find out more about Core LDN, book a physiotherapy initial appointment or Core LDN Pilates intro visit www.coreldn.com