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Stiff on the first steps, sore on the stairs?
Stay active while your Achilles settles
Achilles pain and tendonitis
Achilles pain is usually tendinopathy (often called Achilles tendonitis): an overloaded tendon that feels stiff on first steps and sore with walking, running, hills or stairs. It's usually managed with a gradual calf-strengthening plan and activity changes rather than complete rest.
How we can help at Burwood Podiatry
Most Achilles pain improves with a gradual strengthening plan, and we'll help you stay active while it does.
- A clear check of where it hurts, swelling, the tendon itself and calf strength
- A calf and tendon strength plan, built up step by step: strength and rehab
- Activity changes, so you keep moving while it settles: should I keep exercising?
- A heel lift, footwear advice, or shockwave for long-standing pain, where it suits
What you can do at home
- Relative rest: cut back long walks, hills, speed and jumping; keep fit with cycling or swimming
- Calf raises as we show you, built up gradually
- Ice wrapped in a cloth in the early stages if it's sore
- Supportive shoes rather than completely flat ones
When to get it checked
- Pain that's stopping you walking, running or working
- Morning stiffness that isn't easing after a few weeks
- Swelling or a lump in the tendon
- A sudden pop or snap, or new difficulty pushing off: same-day care
A sudden pop or snap at the back of the ankle, or new difficulty pushing off, needs same-day care even if you can walk. Emergency, or a foot that suddenly turns cold, pale or blue? Call 000.
Achilles pain questions
Why is my Achilles stiff in the morning and sore on stairs?
Morning stiffness and pain with stairs, hills or running are typical of an overloaded Achilles tendon (tendinopathy). It usually improves with a gradual calf-strengthening plan and activity changes rather than complete rest. A sudden pop or snap at the back of the ankle needs same-day care.
Should I completely rest an Achilles tendon?
Not usually. A gradual calf-strengthening program is the usual first treatment once serious injury is excluded.
Tendonitis or tendinopathy: what's the difference?
People usually mean the same thing. "Tendinopathy" is the preferred term, because overload, not inflammation, is the main driver.
Can shockwave help Achilles pain?
Sometimes, for long-standing pain, alongside a calf-strengthening plan. The evidence is mixed; it costs $162 a session. Shockwave therapy
Where to next
Sources
Reviewed by Burwood Podiatry · November 2026