Realistic Recovery Window
Most runners recover from achilles pain in 8-12 weeks if the early stages are respected. Pushing through doubles the timeline.
Days 1-7: Reduce reactive load
- Cut hill and speed work
- Add a 6mm heel lift
- Begin isometric calf holds (5x45s)
Weeks 2-4: Build tendon capacity
- Heavy slow calf raises (both straight + bent knee)
- Easy running only — no hard surfaces
- Daily isometrics on rest days
Weeks 4-8: Reintroduce speed
- Add strides, then short tempo
- Keep heavy calf work 2x/week
- Reintroduce hills cautiously
Weeks 8-12: Return to full training
- Progress workouts to pre-injury demands
- Maintain calf strength year-round
- Audit shoe drop if shifted to minimal recently
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