The Most Common Mistakes People Make with Achilles Pain

The Most Common Mistakes People Make with Achilles Pain

(And how to avoid slowing down your own healing)

If you’ve ever had that nagging pain in the back of your ankle — especially when you’re walking, running, or first getting out of bed — there’s a good chance it’s your Achilles tendon giving you grief.

It might start off as a dull ache. Then one day it gets worse. And just when you think it's improving... it flares up again.

Sound familiar?

At our Tewantin physio clinic, we see this all the time. And while Achilles tendon pain is super common, so are the mistakes people make when trying to fix it. Some of these habits can actually slow down healing — or even make things worse.

So let’s walk through the most common ones — and what to do instead.

🚫 Mistake #1: Ignoring the early warning signs

A bit of stiffness in the morning. A slight twinge during your run. No big deal, right?

Actually… those early signs are your body’s way of saying, “Hey, something’s not quite right here.”
The Achilles tendon doesn’t suddenly become painful overnight. It’s usually a build-up over time — and catching it early makes recovery much quicker.

✅ What to do instead:
Don’t wait until it hurts to walk. If you notice regular stiffness, tenderness, or swelling, it’s worth checking in with a physio.

🚫 Mistake #2: Resting too much

When something hurts, it’s natural to want to give it a complete rest. And while a bit of rest at the beginning can help settle things down, too much time off your feet can actually backfire.

The tendon needs gentle movement to stay strong and heal properly. Long periods of complete rest can lead to stiffness, weakness, and longer recovery times.

✅ What to do instead:
Modify your activity — don’t stop completely. A physiotherapist can help guide you on what movements are safe and helpful during your recovery.

🚫 Mistake #3: Jumping back into exercise too soon

We get it. You’re finally feeling better and want to get back to your usual routine. But if you return to running, sport, or high-impact activities before the tendon is fully healed, you risk setting yourself right back again — or even causing a more serious injury.

✅ What to do instead:
Gradually build back up. Your physio will guide you through a return-to-activity plan that rebuilds strength and keeps pain away for good.

🚫 Mistake #4: Relying only on stretching

Stretching the calf might feel good (especially when things are tight), but stretching alone isn’t enough to heal an irritated tendon. In fact, overstretching can sometimes irritate it further.

✅ What to do instead:
Focus on strengthening the tendon. Eccentric exercises (where the muscle lengthens under load) are proven to help Achilles tendon healing. This is something we often teach in sessions at our Noosa physiotherapy clinic.

🚫 Mistake #5: Wearing the wrong shoes

Flat shoes, unsupportive sandals, or old runners with worn-out soles can all add stress to the Achilles. If your shoes don’t support your heel and arch properly, it can make the tendon work harder — especially during walking or exercise.

✅ What to do instead:
Wear shoes with a slight heel lift and good arch support. In some cases, a short-term heel wedge or custom insole can take pressure off the tendon as it heals.

🛠️ So, what’s the best way to get on top of Achilles pain?

The truth is, every case is a little different. That’s why getting a personalised plan from a friendly, experienced physio can save you a lot of time, frustration, and re-injury.

At our Rehabilitation physio clinic in Tewantin, we’ll:

• Check your movement and strength

• Look at your walking or running style

• Work out what’s putting pressure on the tendon

• Create a simple step-by-step plan to help you recover

No fluff. No guesswork. Just real support that works.

🧡 One final word of encouragement

Achilles pain can be annoying — and even a bit scary if it keeps coming back. But with the right advice and support, you can get back to doing what you love (without limping your way through it).

Ready to stop making the same Achilles mistakes?
Book in with a friendly physiotherapist in Tewantin QLD today and let’s help you move better, feel better, and stay pain-free.