Why Does My Achilles Hurt When I Wake Up?

Morning pain explained – and what you can do about it

Picture this:
You swing your legs out of bed, stand up, and… ouch. There’s that sharp, stiff pain at the back of your ankle again. It eases off after a few steps, but it’s becoming a regular part of your mornings. If that sounds familiar, you might be dealing with Achilles tendonitis – and you’re not alone.

Let’s talk about why your Achilles feels worse in the morning, what’s actually going on, and how you can start feeling better.

🦶 First of all, what is the Achilles tendon?

The Achilles tendon is the thick, strong band that connects your calf muscles to your heel bone. It helps you walk, run, jump – basically, anything that involves moving your foot.

When it becomes irritated or inflamed, we call it Achilles tendonitis. And one of the most common symptoms? That telltale morning pain and stiffness.

🌄 Why mornings feel worse

You might wonder, “Why does it hurt most when I haven’t even done anything yet?”

Here’s the simple answer: your body stiffens up overnight.

While you sleep, your foot is usually in a pointed-down position. This shortens the Achilles tendon slightly. If the tendon is already a bit irritated, it tightens up even more overnight. So when you get up and stretch it suddenly with your first few steps — boom — you feel that sharp, aching pain.

Think of it like a rubber band that’s been left in the freezer overnight. It’s stiff and cranky at first, but once it warms up, it’s a bit more forgiving.

🚩 Other signs it might be Achilles tendonitis

Along with that morning pain, you might also notice:

• A dull ache at the back of your heel during or after walking

• Swelling or tenderness in the area

• Pain when going up stairs or on tiptoes

• Tight calves or stiff ankles

Sound familiar? You’re not imagining it – and it’s something we see often at our Tewantin physio clinic.

✅ What you can do to feel better

Here’s the good news: Achilles tendonitis is very treatable. And catching it early can make a big difference in how quickly you recover.

1. Start with gentle morning movements

Before hopping out of bed, try a few simple ankle circles or gently flexing your foot up and down. This can help "wake up" the tendon before you put weight on it.

2. Stretch your calves regularly

Tight calf muscles put more strain on the Achilles. A simple wall calf stretch or using a towel to gently stretch your foot in the morning can really help.

3. Avoid going barefoot on hard floors

Hard floors + no support = more stress on the tendon. Pop on some supportive shoes or soft slippers first thing.

4. Ease into activity

If you’re a walker, runner, or on your feet a lot during the day, consider cutting back a bit until the pain settles. You don’t have to stop moving — just give the tendon some breathing space.

5. See a physio (that’s us!)

At our Noosa physiotherapy clinic, we help people with Achilles pain all the time. We’ll look at how you walk, check your muscle strength and flexibility, and put together a plan to help you heal — without guesswork or Googling.

💬 A quick word of encouragement

Achilles pain in the morning can feel frustrating – especially when it becomes part of your daily routine. But it doesn’t have to stay that way. With the right advice and support, you can get back to moving comfortably, whether that’s walking the dog, hitting the trails, or just making it through the day pain-free.

Need help with Achilles pain that’s slowing you down?
Book a visit with a friendly physiotherapist in Tewantin QLD and let’s get you back on your feet – literally.