Why Does My Achilles Hurt When I Walk? (And What You Can Do About It)
You’re halfway through your morning walk, the sun’s out, you’re finally in the groove—and then it starts. That dull ache or sharp sting in the back of your heel. Maybe it fades after a few steps. Or maybe it sticks around and gets worse as you go. Sound familiar?
If your Achilles hurts when you walk, you're not alone. Achilles tendon pain is one of the most common foot and ankle complaints we see here at our Physiotherapy Central Dunedin clinic. The good news? You don’t have to just “put up with it.” With the right support and treatment, things can get better—often much faster than you’d expect.
So, what’s actually going on?
The Achilles tendon is a thick band of tissue that connects your calf muscles to your heel. You use it every time you walk, run, jump, or even stand on your toes. When this tendon gets irritated or inflamed, it’s known as Achilles tendonitis.
This usually happens when there’s been too much stress or load on the tendon. That might mean:
Doing more walking or running than usual
Wearing unsupportive shoes
Not warming up properly before exercise
Suddenly changing your training or routine
Tight calves or limited ankle mobility
Over time, small tears can build up in the tendon, leading to pain, stiffness, and sometimes swelling.
Why does it hurt more when I walk?
Great question. When you're walking, especially if you're going uphill or picking up the pace, your Achilles tendon stretches and contracts with every step. If it’s already irritated, this movement can make things worse—kind of like poking a bruise over and over again.
You might notice the pain most:
First thing in the morning (when the tendon is stiff)
After sitting for a while
When walking up stairs or hills
During or after a long walk
It might start as a mild niggle but can become a sharp or burning pain if left untreated.
What can you do about it?
Here’s the part you’ve been waiting for—what actually helps.
1. Ease back, but don’t stop moving
Complete rest isn’t the answer (unless it’s very painful). Instead, reduce the activity that's causing pain—like long walks or runs—and switch to low-impact options like swimming or cycling for a while.
2. Try some gentle stretching
Tight calves can put extra pressure on the Achilles. Calf stretches or rolling your calf muscles with a foam roller can help loosen things up.
3. Check your footwear
Shoes without enough heel support or cushioning can make things worse. Choose a pair with good arch support and a slight heel lift to take some strain off the tendon.
4. Use ice if it’s swollen
Applying ice for 10–15 minutes after walking can help settle any inflammation. Just make sure to wrap the ice pack in a towel—no direct contact with skin.
5. See a physio (yep, that’s us!)
At our Central Dunedin physio clinic, we help people with Achilles issues every week. A good physio can assess your walking pattern, test your strength and flexibility, and create a recovery plan just for you.
That might include:
Hands-on treatment to reduce pain and tension
Tailored strengthening exercises
Guidance on pacing your walks or runs
Help with footwear or orthotic options
Progress tracking so you know you’re on the right path
Don’t ignore Achilles pain—it’s easier to treat early on
The longer Achilles tendonitis hangs around, the harder it can be to shift. But caught early, recovery can be quick and manageable. Most people improve well with a few targeted changes and the right support.
If you’ve been dealing with pain in the back of your heel—whether it's new or something that’s dragged on for weeks—it’s worth getting it checked.
We're here to help you get back to walking (and running, and playing) without that nagging ache.
Ready to take the next step? Book a visit at our Physiotherapy Central Dunedin clinic and let’s get your Achilles feeling strong again
