Achilles pain

Achilles pain usually means a tendon overloaded by too much too soon; it settles with less load and gradual calf strengthening.

• Signs: pain and stiffness 2 to 6 cm above the heel, worst in the morning and early in a run, sometimes easing once warm, worse the next day.
• Common causes: a jump in volume, hills or speedwork, a sudden switch to flatter shoes, weak calves.
• What usually helps: drop hills and speed, keep pain at 3 out of 10 at most and settled by the next morning, do slow heel raises most days, progressing to one leg. Expect about 3 months.
• A sudden snap, a kick-like pain or being unable to rise on tiptoe needs a doctor the same day; swelling or pain beyond 2 weeks, a physiotherapist.