Achilles tendonitis sneaks up. One week it's morning stiffness, the next you can't push off. Caught early it's a 3-week problem. Ignored, it becomes a 6-month one.
Early warning signs
- Stiff first steps in the morning that loosen up within 5 minutes
- A pinch when going uphill or doing strides
- Mild swelling 2–4cm above the heel
The Alfredson protocol
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Decades of research point to heavy slow eccentric calf raises as the most effective rehab. 3 sets of 15, twice a day, with knee straight and knee bent. Add load over time.
What to avoid
- Stretching aggressively when the tendon is hot
- Hill repeats and speed work until pain is gone
- Flat shoes — a small heel drop unloads the tendon
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