Are you feeling pain in the back of your calf when walking? Noticing stiffness or discomfort around your heel, especially in the morning? You might be dealing with Achilles tendinopathy—a common condition that tends to pop up as activity levels increase, especially when the weather gets warmer.

As summer rolls in, in Ocean Pines & Rehoboth and we find ourselves walking the golf course, chasing waves at the beach, or simply enjoying longer strolls outside, it’s natural for our daily steps to increase. And while staying active is fantastic, ramping up too quickly can place extra strain on the Achilles tendon.

What Is Achilles Tendinopathy?

Achilles tendinopathy is a condition involving irritation or degeneration of the Achilles tendon, which connects your calf muscles to your heel bone. It’s most commonly caused by overuse or a sudden increase in activity, such as going from short walks to five-mile treks overnight.

Typical symptoms include:

• Pain 1–2 inches above the back of the heel

• Morning stiffness or pain with the first few steps of the day

• Discomfort that eases as you warm up but may return after activity

Preventing Achilles Pain

Prevention is key! The most effective way to avoid Achilles issues is to gradually increase your activity. We recommend following the 10% rule—increase your walking or running distance by no more than 10% per week. This gives your body time to adapt and helps protect your tendons.

What to Do If You're In Pain

If you’re already feeling discomfort, don’t panic—and don’t stop moving entirely. Contrary to popular belief, rest alone isn’t the answer. In fact, gentle movement helps increase blood flow to the tendon, which is crucial for healing.

Try these progressive strengthening exercises to support recovery:

✅ Stage 1: Double-Leg Heel Raises (Flat Ground)

• Stand on flat ground with both feet.

• Rise onto your toes, letting your unaffected leg do most of the work.

• Lower slowly, focusing on using the affected leg to control the movement. 

✅ Stage 2: Single-Leg Heel Raises (Flat Ground)

• Go up using both legs, but lower yourself using only the affected leg.

• This helps gently strengthen the tendon without overstressing it.

✅ Stage 3: Heel Raises Off a Step

• Stand with your heels hanging off a step.

• Start with two legs, then progress to single-leg as your strength improves.

• Again, go up using both legs and lower slowly using the affected side.

Don’t Ignore It—Treat It!

If your pain is sticking around, or if you're unsure what's causing your discomfort, it’s time to talk with a professional. A Doctor of Physical Therapy at Empower U PT & Performance can assess your condition, provide targeted treatment, and help you safely return to the activities you love.

Let’s get you back on your feet—pain-free.
If you’re struggling with Achilles pain or other ankle issues, schedule a consultation with our team today. We’re here to help you move better, feel better, and score better.

📞 410-589-0202

Offices in Rehoboth & Ocean Pines