Achilles Tendinopathy & Plantar Fasciitis

Understanding the Foot, Heel, and Tendon

Your foot carries your entire body weight with every step. It has: over 20 bones forming arches
The Achilles tendon at the back of the ankle, connecting calf muscles to the heel
The plantar fascia – a thick ligament along the sole of the foot

Damage to either of these can cause heel pain, especially with walking, standing, or climbing stairs.

What is Plantar Fasciitis?

Inflammation or degeneration of the plantar fascia. Commonly causes sharp heel pain when taking the first steps in the morning or after sitting.

Causes:

Excess weight
Prolonged standing
Inadequate footwear
Sudden increase in activity

Management:

Rest & activity modification – reduce standing and excess walking.
NSAIDs for short-term pain relief
Weight reduction if overweight
Proper footwear-with arch supports – avoid flat slippers or unsupportive shoes
Physiotherapy over weeks to months is often needed – including an exercise program of Stretching and strengthening
Injections: Corticosteroids or PRP in resistant cases

What is Achilles Tendinopathy?

Pain or stiffness at the back of the heel due to overuse or repetitive strain. May occur in athletes, active individuals, or those with sudden increase in activity.

Symptoms:

Pain in back of calf – during walking, running, or stair climbing
Tenderness over the Achilles tendon
Stiffness after periods of rest

Management:

Rest & activity modification – reduce standing and excess walking.
NSAIDs for short-term pain relief
Weight reduction if overweight
Proper footwear-with arch supports – avoid flat slippers or unsupportive shoes
Taping/heel lifts may reduce tendon strain
Physiotherapy over weeks to months is often needed – including an exercise program of Stretching and strengthening

Steroid injections into the Achilles tendon are generally avoided due to risk of tendon rupture.

General Advice for Both Conditions

1. Exercise Modification

Avoid high-impact sports and running until pain settles
Cross-trainer, cycling, and swimming are low-impact alternatives

2. Daily Foot Care

Do not walk barefoot on hard surfaces
Use cushioned footwear indoors

3. Home Stretch Routine

3–5 minutes of foot and calf stretches twice daily
Maintain consistency for at least 3 months

4. Advanced Options

PRP injections for chronic pain
Steroid injections for plantar fasciitis but try to avoid in Achilles tendinopathies.
Shockwave therapy in some cases
Surgery is rarely needed

When to Seek Medical Advice

Sudden worsening of heel pain
Swelling or redness
Pain not improving after 6–8 weeks of treatment
Pain affecting your ability to work or walk

Final Message

Most cases of plantar fasciitis and Achilles tendinopathy improve with time, proper footwear, stretching, and strengthening.

With patience and regular care, you can return to walking and activity without pain.

🩺 Follow up with your doctor or physiotherapist for guided recovery.

Rheumatology