What Exercises Should I Avoid With Achilles Tendinitis?

Achilles tendinitis is one of the most frequent overuse injuries we treat in athletes, weekend warriors, and even patients who simply increase their daily activity too quickly. The pain often begins subtly—an ache in the back of the heel after a jog or long walk—but can quickly escalate if ignored.

One of the most common questions we hear is:
“What exercises should I avoid if I have Achilles tendinitis?”

As specialists in orthopedics, podiatry, sports medicine, chiropractic care, pain management, and physical therapy, we know that identifying the right and wrong movements is essential to a successful recovery. This guide will walk you through the science of Achilles tendinitis, exercises to avoid, safer alternatives, and strategies for a full return to pain-free activity.

Understanding the Achilles Tendon

The Achilles tendon is the largest and strongest tendon in the human body, yet it is also highly vulnerable to injury. It connects the calf muscles (gastrocnemius and soleus) to the heel bone (calcaneus) and is responsible for helping you walk, run, jump, and rise onto your toes.

Every step you take sends force through this tendon. In fact, running and jumping can place forces up to 5–7 times your body weight on the Achilles. With repetitive stress or sudden overloading, microscopic tears develop in the fibers, leading to pain and inflammation. This condition is known as Achilles tendinitis (acute inflammation) or Achilles tendinosis (chronic degeneration).

Common Causes of Achilles Tendinitis

Patients often develop this condition due to a combination of factors, including:

• Overtraining or Sudden Activity Increase – A rapid jump in mileage, intensity, or workout frequency.
• Improper Footwear – Shoes with poor support or overly flat soles.
• Biomechanical Issues – Flat feet, high arches, or abnormal gait patterns.
• Tight Calf Muscles – Limited flexibility increases strain on the tendon.
• High-Impact Sports – Activities like basketball, soccer, or tennis with explosive jumps and sprints.
• Age-Related Changes – The tendon naturally weakens with age, making middle-aged athletes more susceptible.

Why Choosing the Right Exercises Matters

Exercise is critical for recovery, but not all exercises are safe in the early stages of Achilles tendinitis. Certain movements can overload the tendon, worsening microtears and inflammation. Repeatedly stressing the tendon without proper healing can lead to chronic pain or even a complete tendon rupture—an injury that often requires surgery.

That’s why knowing which exercises to avoid is just as important as knowing which to perform.

Exercises You Should Avoid With Achilles Tendinitis

1. Running on Hard Surfaces

Running is one of the leading causes of Achilles tendinitis. The repetitive pounding on concrete or asphalt transmits shock directly into the tendon. Sprinting and hill running are particularly stressful because they require explosive push-off movements.

Why to avoid: These activities force the tendon to absorb more impact than it can safely tolerate during recovery.

2. Jumping Exercises (Plyometrics)

Plyometric exercises -such as box jumps, jump rope, or burpees - place tremendous, sudden loads on the tendon. Even a few repetitions can trigger sharp pain.

Why to avoid: These movements involve rapid stretch-shortening cycles of the tendon, which is exactly what aggravates tendinitis.

3. Heavy or Fast Calf Raises

Calf strengthening is important long-term, but doing it too early, with heavy weights or fast reps, can worsen the condition. Patients often think strengthening will speed recovery, but without proper progression, it backfires.

Why to avoid: Sudden eccentric overload can increase microtears.

4. High-Impact Sports

Sports like basketball, tennis, football, and soccer involve sprinting, cutting, and jumping. The multidirectional stress overwhelms the tendon when it’s already weakened.

Why to avoid: Lateral movements combined with explosive starts and stops strain the tendon unevenly.

5. Stair Running or Step Aerobics

While climbing stairs is excellent cardiovascular exercise, it forces the Achilles to work in a stretched position with repetitive force.

Why to avoid: Uphill motion places constant stress on the tendon, making it difficult to recover.

6. Deep Squats and Lunges

Although beneficial for leg strength, deep squats and forward lunges place the Achilles tendon under tension at its end range of motion.

Why to avoid: The tendon is stretched and loaded simultaneously, which can aggravate inflammation.

7. Sudden Sprint Intervals

Interval training is popular for building endurance, but sprinting is particularly dangerous during Achilles recovery.

Why to avoid: Quick bursts of acceleration require explosive push-off, straining the tendon suddenly.

Safe Exercise Alternatives

Avoiding exercise altogether is not the solution. The goal is to maintain fitness while protecting the tendon. Safer, low-impact options include:

• Swimming or Aquatic Therapy – Water buoyancy reduces weight-bearing stress, allowing cardiovascular conditioning without tendon strain.
• Cycling (Flat Terrain, Moderate Resistance) – Gentle pedaling maintains leg strength and circulation. Avoid standing on pedals or uphill climbs.
• Elliptical Training – Provides a smooth motion without the impact of running.
• Rowing Machine – Engages the upper and lower body with minimal stress to the Achilles.
• Gentle Calf Stretching – Focus on flexibility, but avoid forcing the stretch if painful.
• Balance and Core Exercises – Strengthening the hips, glutes, and core can reduce load on the tendon indirectly.

Rehabilitation and Progressive Loading

When pain subsides, eccentric strengthening exercises can gradually be introduced under professional guidance. One of the most effective, research-backed methods is the eccentric heel drop exercise, but it should only be performed after evaluation by a doctor or physical therapist.

At PPSI, we often integrate:

• Physical therapy for guided rehab
• Chiropractic adjustments to optimize biomechanics
• Sports medicine programs for athletes’ safe return
• Image-guided treatments for targeted pain relief when necessary

Recovery Timeline

Every patient heals differently, but a general timeline looks like this:

• Mild tendinitis: 4–6 weeks with activity modification
• Moderate tendinitis: 8–12 weeks of structured therapy
• Chronic tendinosis: Several months, sometimes requiring advanced treatments

Patience and adherence to a structured program are key. Rushing recovery by returning to forbidden exercises too early can restart the cycle of pain.

Additional Care Strategies

Footwear Adjustments: Supportive shoes, heel lifts, or custom orthotics from our podiatry team reduce tendon load.

• Pain Management Interventions: Anti-inflammatory therapies, regenerative injections, or image-guided procedures.
• Cross-Disciplinary Approach: Collaboration among orthopedic physicians, podiatrists, sports medicine specialists, and chiropractors ensures holistic recovery.
• Lifestyle Modifications: Weight management, proper warm-ups, and avoiding sudden spikes in activity.

Preventing Recurrence

Patients who have experienced Achilles tendinitis once are more likely to suffer reinjury. Preventive measures include:

• Gradual training increases (no more than 10% per week)
• Regular calf stretching and strengthening
• Wearing proper footwear for each sport
• Incorporating cross-training to reduce repetitive strain
• Listening to early warning signs (stiffness, soreness, swelling)

Conclusion

Achilles tendinitis is not a condition to “push through.” The wrong exercises—running, jumping, squats, or heavy calf raises—can turn a temporary setback into a long-term injury. By avoiding harmful activities and replacing them with safe, low-impact alternatives, you can protect your tendon and support recovery.

At PPSI, our board-certified doctors, surgeons, and therapists combine advanced diagnostics with personalized care to help patients recover fully. Whether you are an athlete eager to return to sport or someone simply looking to walk without pain, we are here to guide you every step of the way.