That stiff, aching pain at the back of your heel or just above it, especially when you take your first steps in the morning or start a run, is a classic sign of Achilles tendon trouble. The Achilles is the largest and strongest tendon in your body, and it handles a lot of load every time you walk, climb stairs, jump, or push off the ground. When it gets irritated, even simple activities can feel difficult.

The encouraging news is that the right exercises are one of the most effective ways to treat Achilles tendon pain. Rest alone usually is not enough. Tendons heal best when they are loaded gradually and in the right way.

This guide explains what is happening in the tendon, the exercises physical therapists commonly use, how to progress them, and when to get hands-on help.

Quick answer: For most cases of Achilles tendon pain (tendinopathy), a progressive calf-strengthening program works best. It usually starts with gentle isometric holds and double-leg heel raises, then moves to single-leg and slower, heavier exercises over several weeks. Stop and get checked right away if you felt a sudden “pop” or cannot push off your foot.

What Causes Achilles Tendon Pain?

Achilles pain is most often called Achilles tendinopathy. You may also hear it called Achilles tendonitis or tendinosis. It usually develops when the tendon is asked to do more than it is ready for. Common triggers include:

• A sudden jump in running, walking, or sports activity
• Returning to exercise after time off
• Hill running, speed work, or sports with lots of jumping
• Tight or weak calf muscles
• Worn-out or unsupportive footwear
• Standing for long hours on hard surfaces
• Age-related changes in the tendon

There are two main locations:

• Midportion Achilles pain: Pain and thickening about 2 to 6 cm above the heel bone.
• Insertional Achilles pain: Pain where the tendon attaches to the back of the heel bone. This type is more sensitive to stretching and compression, so some exercises need to be modified (more on that below).

If you want a deeper look at how tendon problems develop, see our article on what tendinosis is.

Before You Start: Safety First

Do not start these exercises if you suspect a rupture or serious injury. Get urgent medical care if you:

• Felt or heard a sudden “pop” or “snap” at the back of the ankle
• Cannot rise onto your toes or push off the injured foot
• Have sudden severe pain with swelling or bruising in the calf or heel
• Have calf pain with warmth, redness, or swelling, which can signal a blood clot
• Have a fever with a red, hot, swollen heel

If you have a medical condition, are pregnant, or take medicine that affects tendons, check with your doctor first.

How much pain is okay?

A good rule of thumb many therapists use: mild discomfort during exercise (up to about 3 or 4 out of 10) is generally acceptable as long as it settles down within 24 hours and is not worse the next morning. Sharp pain, pain that keeps climbing, or soreness that lingers into the next day means you are doing too much. Scale back and ask a clinician for help.

The Best Exercises for Achilles Tendon Pain

Work through the stages in order. Move on only when the current stage feels manageable and your pain is calm the next day.

Stage 1: Calm the Tendon and Start Loading (Weeks 1 to 2)

1. Isometric calf hold Stand with feet hip-width apart and rise onto your toes to a comfortable height, about halfway. Hold for 30 to 45 seconds without bouncing. Lower slowly. Repeat 4 to 5 times with 1 to 2 minutes of rest between holds. Isometric holds often reduce pain and are a good starting point when the tendon is sore.

2. Seated calf raise (soleus) Sit with your knees bent to 90 degrees and feet flat. Lift your heels as high as you can, pause, and lower slowly. Do 3 sets of 12 to 15. This targets the deeper soleus muscle, which shares load with the Achilles.

3. Ankle mobility circles and alphabet Move your ankle through gentle circles and trace the letters of the alphabet with your toes. Do this 1 to 2 times a day to keep the joint moving. Our article on dorsiflexion and plantar flexion explains these ankle movements.

Stage 2: Build Strength (Weeks 2 to 6)

4. Double-leg heel raises Stand holding a counter for balance. Rise up onto your toes, pause for a second, then lower slowly over 3 to 4 seconds. Do 3 sets of 10 to 15, once a day or every other day.

5. Single-leg heel raises When double-leg raises are easy and pain-free, shift your weight to the sore leg. Rise up, pause, and lower slowly. Do 3 sets of 8 to 12. Use the other hand for support as needed.

6. Eccentric heel drops (midportion pain) Stand on the edge of a step with your heels hanging off. Rise onto both toes, shift your weight onto the sore leg, and lower the heel slowly, below the step, over 3 to 4 seconds. Use the other foot to help you back up. Do 3 sets of 15. This is a well-known exercise for midportion Achilles tendinopathy.

Insertional pain tip: If your pain is right at the heel bone, do not drop your heel below the step. Keep your heel level with the step or on flat ground. Going below can compress the tendon and make symptoms worse.

Stage 3: Strength, Power, and Return to Activity (Weeks 6 and beyond)

7. Weighted heel raises Hold a dumbbell or wear a backpack with some weight while doing slow single-leg raises. Add weight gradually. Do 3 to 4 sets of 6 to 10 slow repetitions. Heavier, slower loading is what rebuilds tendon strength.

8. Bent-knee and straight-knee calf raises Alternate between straight-knee raises (more calf muscle) and bent-knee raises (more soleus) so the whole calf complex gets stronger.

9. Hip and glute strengthening Weak hips and glutes can make the lower leg work harder. Add bridges, side-lying leg lifts, and step-ups 2 to 3 times a week. The gentler foot exercises for healthy feet can also support your arch and ankle control.

10. Balance and single-leg stability Stand on one leg for 30 to 60 seconds, then progress to a cushion or folded towel. This trains the ankle and tendon to handle real-world movement.

11. Hopping and running progression (later stage) When you can do single-leg raises with good strength and no pain, a therapist may add small hops, skipping, and a graded run-walk plan. Do not rush this stage. See our tips on preventing running injuries.

What About Stretching?

Gentle calf stretching can feel good and help with tightness, but it is not the main treatment.

• Straight-knee calf stretch (gastrocnemius): Stand facing a wall with the sore leg back, heel down, knee straight. Hold 30 seconds, 2 to 3 times.
• Bent-knee calf stretch (soleus): Same position, but bend the back knee slightly. Hold 30 seconds, 2 to 3 times.

If you have insertional Achilles pain, go easy or skip deep stretches that pull the toes up toward the shin, since they can irritate the heel attachment.

Common Mistakes to Avoid

• Resting completely. Long rest weakens the tendon. Reduce painful activity but keep loading it in a controlled way.
• Doing too much too soon. Tendons need time. Increase load a little at a time.
• Bouncing during heel drops. Slow and controlled works better.
• Ignoring footwear. Worn shoes or very flat shoes can keep the tendon irritated.
• Pushing through sharp pain. Mild discomfort is okay. Sharp or worsening pain is a warning.
• Stopping as soon as it feels better. Pain can ease before the tendon is truly strong again. Finish the full program to lower the chance of it coming back.

How Long Does Recovery Take?

Tendons adapt slowly. Many people notice some improvement within a few weeks, but a full strengthening program often takes around 12 weeks, and long-standing cases can take longer. Recovery depends on how long you have had the problem, your activity level, and how consistently you do the exercises. If you are wondering what a treatment timeline looks like, read How Long Does Physical Therapy Take?

When to See a Physical Therapist for Achilles Pain

Exercises work best when they match your type of Achilles problem and your current strength. Consider an evaluation if:

• Pain has lasted more than 1 to 2 weeks
• Morning stiffness or pain with walking is getting worse
• You are not sure whether your pain is midportion or insertional
• You keep having flare-ups after returning to sports
• You have swelling, a lump, or thickening in the tendon
• You are an athlete or runner who wants a safe return plan

A physical therapist will find what is driving the problem, such as calf weakness, ankle stiffness, running form, hip weakness, or training errors, and build a plan for you. If you have never been to physical therapy before, here is what to expect at your first visit.

How Town Physical Therapy Helps with Achilles Tendon Pain

Along with a personalized exercise program, your care at Town Physical Therapy may include:

• Physical therapy and rehabilitation: A progressive strengthening plan built around your pain level and goals.
• Sports physical therapy: Running, jumping, and return-to-sport training for active people.
• Soft tissue mobilization: Hands-on work to ease calf tightness and improve movement.
• Shockwave therapy: A non-invasive option that may help stubborn tendon pain that is slow to respond to exercise alone.
• Percussion therapy: Used to help relax tight muscles around the lower leg.
• Acupuncture and dry needling: May help reduce muscle tension and pain in suitable cases.

Learn more on our foot and ankle pain page, or if you are also dealing with other injuries, see our guides on physical therapy for ankle sprains and recovering from a broken ankle. For a broader view of what we treat, visit our orthopedic and sports medicine page.

Frequently Asked Questions

What is the best exercise for Achilles tendon pain?

Slow, progressive calf strengthening is considered the most effective approach. This usually means isometric holds first, then heel raises, then single-leg and weighted versions. Eccentric heel drops are commonly used for midportion pain, with changes for insertional pain.

Should I stretch an Achilles tendon that hurts?

Gentle stretching can be fine for many people, but it should not be your main treatment. Avoid aggressive stretching if your pain is at the heel bone (insertional), since it can aggravate the tendon.

Can I keep running with Achilles tendon pain?

Sometimes, in a reduced and controlled way, if pain stays mild and settles quickly. Many people need to cut back on hills, speed work, and mileage for a time. A physical therapist can help you decide how much running is safe for your tendon.

Is walking good for Achilles tendonitis?

Easy walking is usually fine if it does not cause more than mild discomfort. If walking worsens your pain or leaves you stiff the next morning, reduce the distance and get an evaluation.

How do I know if my Achilles is torn?

Warning signs include a sudden pop or snap, a sharp pain like being kicked in the back of the leg, trouble rising onto your toes, and swelling or bruising. A rupture needs prompt medical care. Do not exercise on it.

How long until the pain goes away?

Many people feel better within weeks, but full tendon recovery often takes about 3 months of consistent work, sometimes longer. Staying with your program matters more than speed.

Get Relief for Achilles Pain at a Town Physical Therapy Location Near You

You do not have to live with heel and calf pain or give up the activities you love. Our therapists treat Achilles and other foot and ankle problems at clinics across New Jersey. Find the closest office on our clinic locations page, including Clifton, Paramus, Bergenfield, Jersey City, and more.

Request an appointment and get a plan built for your tendon.