Achilles Tendinopathy / Tendinitis

Achilles tendinopathy typically develops from a combination of training load mismanagement and poor biomechanics. Your Achilles tendon has to handle forces up to 8-12 times your body weight during activities like running and jumping, making it incredibly sensitive to changes in load. The classic pattern I see is someone who increases their training volume or intensity too quickly, or returns to activity after a break without gradually building up their tendon capacity.

Running mechanics significantly influence Achilles tendon loading. A forefoot or midfoot strike pattern generally loads the Achilles more than heel striking, which can be problematic if your tendon isn't adapted to higher loads. Overpronation (excessive foot flattening) creates a whipping action in the tendon that can contribute to overload, particularly at the insertion point. Tight calf muscles or poor ankle flexibility force your Achilles to work harder during push-off and limit your ability to absorb impact forces effectively.

Footwear and training surface changes can trigger Achilles problems even in experienced athletes. Switching to more minimalist shoes or zero-drop footwear significantly increases the load on your Achilles. Running on hills, particularly uphill running which requires more plantar flexion power, or sudden increases in plyometric or jumping activities can overload the tendon. Age compounds these factors because the tendon naturally becomes less elastic and has reduced blood supply, making it more vulnerable to developing the degenerative changes characteristic of tendinopathy rather than healing normally from micro-damage.