3 Best Exercises for Achilles Tendinitis

Achilles tendinitis is a common overuse injury that causes pain and stiffness in the tendon connecting your calf muscles to your heel. It's especially common in runners and active individuals after increasing training volume or intensity. While reducing activities that aggravate your symptoms can help, progressive strengthening is one of the most effective ways to recover and prevent future flare-ups.

Here are three simple exercises you can add to your routine two to three times per week.

1. Eccentric Heel Drops

Eccentric loading is one of the most effective exercises for improving Achilles tendon health.

How to do it:

• Stand on the edge of a step with both feet.

• Rise onto your toes using both legs.

• Lift your unaffected foot and slowly lower your affected heel below the step.

• Return to the top with both feet and repeat.

Sets: 3 sets of 10–15 reps per leg

2. Single-Leg Calf Raises

Building calf strength helps improve the Achilles tendon's ability to handle the demands of walking and running.

How to do it:

• Stand on one foot, using a wall for balance if needed.

• Rise onto your toes as high as possible.

• Lower slowly with control.

Sets: 3 sets of 10–12 reps per leg

3. Seated Calf Raises

This exercise targets the soleus muscle, which plays a major role in supporting the Achilles tendon during running.

How to do it:

• Sit with your feet flat on the floor and a weight resting on your knees if available.

• Raise your heels as high as possible.

• Lower slowly back to the starting position.

Sets: 3 sets of 12–15 reps

Final Thoughts

Recovering from Achilles tendinitis requires patience and consistency. Gradually strengthening your calves and Achilles tendon can reduce pain, improve function, and help you return to running safely.

Add these exercises to your routine two to three times per week:

• Eccentric Heel Drops

• Single-Leg Calf Raises

• Seated Calf Raises

If your pain increases significantly during exercise or persists despite modifying your activity, it's a good idea to seek professional guidance.

Ready to Get Back to Running?

If Achilles pain is keeping you from training or enjoying an active lifestyle, the team at Recover Health is here to help. We specialize in recovery and rehabilitation for active individuals, using personalized treatment plans to address the root cause of your pain and help you return stronger than before.

Whether you're preparing for your next race or simply want to move without pain, we'll help you recover, build strength, and get back to doing what you love.

Book your assessment with Recover Health today and take the first step toward pain-free movement.