Author: Mr Oliver Eaton BSc (Hons), PG.Cert – Orthopaedic Specialist
Reviewed by: Mr William Sharples BSc (Hons) – Pain Management Expert
Last Updated: September 2025
In this article, you will learn everything you need about the best exercises for Achilles Tendonitis and the most effective ways to treat it, including an advanced treatment called Prolotherapy.
Introduction
Achilles tendonitis is a common overuse injury that causes pain and stiffness at the back of the ankle. Whether you’re a runner, an athlete, or simply on your feet a lot, targeted exercises are key to recovery. This guide explains the best Achilles tendonitis exercises, evidence-based treatments, and how Prolotherapy at ProHealth Clinic can help you get back to your active life.
What is Achilles Tendonitis?
Achilles tendonitis is inflammation or degeneration of the Achilles tendon, which connects your calf muscles to your heel bone. It’s often caused by repetitive stress, sudden increases in activity, tight calf muscles, or improper footwear. Symptoms include pain, swelling, and stiffness, especially in the morning or after exercise (NHS, 2023).
Why Exercise Matters for Achilles Tendonitis
Exercise is the cornerstone of Achilles tendonitis treatment. Research shows that specific strengthening and stretching exercises can:
- Reduce pain and inflammation
- Promote tendon healing and collagen production
- Restore strength and flexibility
- Prevent recurrence
Eccentric exercises (slowly lowering the heel) are especially effective (BJSportsMed, 2020).
Best Exercises for Achilles Tendonitis
- Calf Stretch
Stand facing a wall, place your hands on the wall, and step one foot back. Keep your back leg straight and heel on the ground. Hold for 30 seconds, repeat 3 times per leg. - Soleus Stretch
Same as above, but bend your back knee slightly. Hold for 30 seconds, repeat 3 times per leg. - Eccentric Heel Drops
Stand on a step with your heels off the edge. Rise up on both toes, then slowly lower your heels below the step. Use your good leg to return to the starting position. Do 3 sets of 15 reps, twice daily. - Seated Heel Raises
Sit with your feet flat on the floor. Raise your heels as high as possible, then lower slowly. Do 3 sets of 15 reps. - Resistance Band Plantarflexion
Sit with your leg extended, loop a resistance band around your foot, and push your foot down against the band. Do 3 sets of 15 reps.
Tip: Start slowly and increase intensity as pain allows. If any exercise causes sharp pain, stop and consult a physiotherapist.
Treatment Options
In addition to exercise, a comprehensive approach to Achilles tendonitis may include:
- Rest and activity modification
- Ice therapy
- Anti-inflammatory medication
- Physical therapy
- Supportive footwear or orthotics
Prolotherapy
In recent years, Prolotherapy has built its reputation within the medical community for its clinically proven ability to treat Achilles tendonitis. Published research has proven its pain-relieving, anti-inflammatory and regenerative benefits.
Prolotherapy involves injecting a natural regenerative solution with tiny needles. This has been shown to stimulate the production of collagen cells, the small cells needed to help with Achilles tendonitis.
As prolotherapy is helping to treat the root cause of Achilles tendonitis, it is deemed to be a permanent fix, preventing the symptoms from returning.
Disclaimer: The information provided in this section is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Prolotherapy may not be suitable for everyone, and outcomes can vary. Always seek the guidance of a qualified healthcare professional regarding your specific medical condition or treatment options. Never disregard professional medical advice or delay seeking it because of information you have read here.
Case Studies
Case Study 1: Sarah, a 40-year-old runner, developed Achilles tendonitis after increasing her mileage. She followed an eccentric exercise program and received prolotherapy. Within 8 weeks, her pain resolved and she returned to running.
Case Study 2: Mark, a 55-year-old office worker, experienced chronic Achilles pain. After physiotherapy and prolotherapy, he regained full mobility and now walks daily without discomfort.
FAQs
What is the fastest way to heal Achilles tendonitis?
A combination of rest, eccentric exercises, and treatments like prolotherapy can speed up recovery. Avoid activities that worsen pain and follow a structured rehab plan.
Can I exercise with Achilles tendonitis?
Yes, but focus on gentle, pain-free exercises. Eccentric strengthening is especially helpful. Avoid high-impact activities until symptoms improve.
How long does it take to recover from Achilles tendonitis?
Most people improve within 6–12 weeks with consistent exercise and treatment. Chronic cases may take longer.
Is prolotherapy safe for Achilles tendonitis?
Prolotherapy is considered safe when performed by a qualified practitioner. It is minimally invasive and has a low risk of complications.
When should I see a doctor?
If you have severe pain, swelling, or cannot walk, or if symptoms persist despite self-care, consult a healthcare professional.
Conclusion
Achilles tendonitis can be frustrating, but with the right exercises and a comprehensive treatment plan—including innovative options like prolotherapy—you can achieve lasting relief and return to your active lifestyle.
Contact ProHealth Clinic Today for Your FREE 15-Minute Discovery Call
Don’t let Achilles tendonitis control your life any longer. Join the thousands of patients who have found lasting relief through prolotherapy at ProHealth Clinic.
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Author Bio
Having performed over 10,000 procedures, Mr Oliver Eaton is one of the UK’s leading practitioners in the field of treating Achilles tendonitis, with patients travelling to see him from across the UK, Europe, and the Middle East.
With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with Achilles tendonitis and providing effective treatment options to alleviate them.
He first trained in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy and continued on to complete further training with the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and the medical department of Heidelberg University in Germany.
Mr Eaton developed his treatment and examination approach through the process of treating his own chronic symptoms and is committed to making sure his patients experience the same life-changing effects his treatments had on him.
Over the years he has had the privilege of treating many elite-level athletes, including both Olympic and Commonwealth medallists.
Mr Eaton’s expertise has been featured in many national news and media publications, including The Telegraph, The Daily Mail, The Daily Express, Women’s Health Magazine, and The Scotsman.
LinkedIn profile: https://www.linkedin.com/in/oliver-eaton-4338225b/
References
- NHS. (2023). Achilles Tendinopathy
- British Journal of Sports Medicine. (2020). Achilles tendinopathy: a narrative review
- PhysioPedia. (2023). Achilles Tendinopathy
Disclaimer: This article is for informational purposes only and does not substitute for professional medical advice. Always consult your healthcare provider before making treatment decisions.