You felt that familiar twinge during your morning run. Now every step up the stairs reminds you it’s still there. Sound familiar?
That dull ache at the back of your heel can make every step a reminder that something’s not right — but healing *is* possible.
If you’ve been battling stubborn pain at the back of your heel — especially when you run, walk, or climb stairs — you’re not alone. Achilles tendinopathy is one of the most common (and most frustrating) overuse injuries for active adults.
The good news? With the right treatment approach, your tendon can become stronger and healthier than ever.
At Synergy Medical Team, we use evidence-based chiropractic care and targeted rehabilitation to help patients recover from Achilles tendon pain — not just by easing discomfort, but by addressing the *real cause* behind it.
Understanding Achilles Tendinopathy: It’s Not Just “Inflammation”
Many people are told to rest, ice, and wait for their Achilles pain to go away. Unfortunately, this outdated advice often delays recovery.
Achilles tendinopathy isn’t primarily an inflammation problem — it’s a load tolerance problem.
Your Achilles tendon acts like a spring, helping you walk, jump, and run.
Over time, if it’s overloaded — from sudden training increases, poor footwear, or weak supporting muscles — the tendon’s fibers lose their structure and strength.
Think of it as a rope that’s been stretched too many times without a chance to recover.
Common causes include:
- Increasing running or workout volume too quickly
- Limited ankle mobility
- Weak glutes or calf muscles
- Overpronation (foot rolling inward too much)
- Returning to sport after a long break without rebuilding strength
👉 Research shows that tendons don’t respond well to complete rest — they respond to smart, progressive loading.
Why Rest Alone Won’t Heal Achilles Pain
It’s tempting to take time off and hope the pain disappears. But total rest can actually make the tendon weaker.
Tendons need controlled movement to stimulate healing. Without load, collagen fibers don’t realign or regain strength — and the cycle of pain continues once activity resumes.
That’s why chiropractors and rehab specialists now focus on progressive loading protocols. These are structured exercise programs that slowly teach your tendon to handle stress again, promoting long-term healing instead of temporary relief.
Step 1: Strengthen Your Tendon Safely
One of the most effective approaches for Achilles pain recovery is slow, heavy resistance training — often called progressive tendon loading.
This means performing calf raises or heel drops with controlled tempo and gradually increasing resistance over time.
How it helps:
Slow, heavy movements encourage the tendon to remodel its collagen fibers and restore strength. Unlike quick stretches or light exercises, these high-tension movements signal the tendon to adapt and heal.
Examples of controlled loading exercises:
- Double-leg heel raises (start here if pain is moderate)
- Single-leg heel raises (as strength improves)
- Weighted calf raises using dumbbells or a weighted vest
- Seated calf raises to strengthen the soleus muscle
💡Pro Tip: Mild discomfort (1-3/10 pain) during exercise is okay — sharp or worsening pain is not. Your chiropractor can guide you on safe progressions.
Step 2: Fix the Root Causes, Not Just the Pain
Achilles pain rarely exists in isolation. Problems in the hips, knees, or feet can overload the tendon without you realizing it.
At Synergy Medical Team, we evaluate your entire *movement chain* — how your body moves from the ground up. We’ve helped countless runners, basketball players, and weekend warriors rebuild their Achilles strength and return to the activities they love.
We often look for:
- Limited ankle motion that forces extra strain on the tendon
- Weak glutes or hips causing poor running form
- Stiff big toe joints limiting push-off power
- Imbalances between the calf muscles (gastrocnemius vs. soleus)
By correcting these issues through chiropractic adjustments, mobility work, and targeted strengthening, we restore balance and reduce future strain on the tendon.
Step 3: Support Healing with Advanced Therapies
While exercise is the foundation, other treatments can support healing when used correctly.
Common adjuncts we may use:
- Shockwave therapy: Helps restart stalled healing and stimulate new tissue growth
- Instrument-assisted soft tissue therapy (IASTM): Loosens tight or fibrotic tissue along the tendon
- Dry needling: Reduces tightness in calf muscles and improves blood flow
These therapies can speed recovery, but they’re add-ons, not replacements for movement and loading. Think of them as accelerators for an already solid plan.
Step 4: Be Patient — Tendons Take Time to Heal
Unlike muscles, tendons heal slowly. Collagen turnover in tendons takes roughly 100 days.
That means full recovery can take three to six months, especially if the injury has been around for a while.
Here’s what to expect:
- Pain reduction often begins around 6-8 weeks
- Strength and function gradually improve over 12-16 weeks
- Full tissue remodeling can continue even after symptoms fade
👉 Feeling better doesn’t mean you’re fully healed.
Your chiropractor will help you track progress and determine when you’re ready to return to full activity safely.
Step 5: Support Healing from the Inside Out
Your body needs the right nutrients to repair tissue effectively.
Supporting your recovery through nutrition can make a real difference.
Key nutrients for tendon health:
- Protein: 1.6-2.2 g per kg of body weight daily for collagen repair
- Vitamin C: Supports collagen cross-linking (500-1000 mg/day)
- Collagen or gelatin supplements: May boost tendon remodeling when taken 30-60 minutes before loading exercises
- Hydration: Keeps tissues flexible and aids nutrient delivery
💤Bonus Tip: Good sleep, stress management, and balanced nutrition all enhance your recovery timeline.
When to Seek Professional Help
If your Achilles pain hasn’t improved after several weeks of gentle activity, or if it limits daily movement, it’s time for an assessment.
See a chiropractor or healthcare provider immediately if you experience:
- Sudden “pop” in the back of the ankle
- Inability to walk or lift your heel
- Persistent swelling or stiffness
- Pain that wakes you at night
- Early diagnosis ensures a faster, safer recovery and helps prevent tendon rupture.
The Synergy Medical Team Approach
At Synergy Medical Team, we specialize in chiropractic treatment for Achilles tendinopathy and other movement-based injuries.
Our approach combines:
- Personalized tendon loading programs
- Chiropractic adjustments and movement optimization
- Adjunct therapies like shockwave or soft tissue work
Education on footwear and custom-made orthotics by Dr. Patrick, who has nearly 25 years of experience molding custom orthotics to improve biomechanics and reduce tendon strain
By treating both the tendon and the underlying causes, we help you return to your favorite activities stronger — not just pain-free.
*Key Takeaways*
✅ Tendons heal through *controlled loading*, not rest
✅ Address your *whole movement chain*, not just the pain spot
✅ Be patient — *true healing takes time*
✅ Support your recovery with *nutrition and hydration*
✅ Work with a *chiropractor who understands evidence-based rehab*