If you’ve noticed a sore back of your heel when running, you’re not alone. Heel pain is common in runners, and one of the main causes is Achilles tendinopathy. This is the irritation or degeneration of the tendon that connects your calf muscles to your heel bone.
When overworked, the tendon becomes sore and stiff, especially in the morning or when you start running. Left untreated, it can make even walking uncomfortable but with the right podiatry care and a few smart changes, it’s very treatable.
🏃♂️ Common Causes
Pain at the back of the heel usually comes from repeated strain on the Achilles tendon.
Typical triggers include:
- Sudden increase in training or hills
- Running on hard or uneven surfaces
- Tight calves or limited ankle mobility
- Flat or worn-out footwear
- Overpronation (rolling in of the foot)
Even small training or shoe changes can overload the tendon if your body isn’t ready for it.
🔍 What Is Achilles Tendinopathy?
This isn’t just inflammation; it’s a degenerative process where tendon fibres weaken from overuse.
You may notice:
- A dull ache or stiffness at the back of the heel
- Pain during or after running
- Morning stiffness that eases with movement
- A tender or thickened tendon
Pain may occur at the heel bone (insertional) or slightly higher up (mid-portion).
👣 Why Runners Get It
The Achilles absorbs huge forces with every stride. When load increases faster than the tendon can adapt, pain develops.
Other contributors: weak calf muscles, limited flexibility, poor recovery, or sudden footwear changes.
🩺 How a Podiatrist Can Help
Podiatrists are foot and lower-limb specialists who diagnose and manage heel pain.
An assessment may include:
- Gait and footwear analysis
- Training and load review
- Ultrasound imaging if needed
From there, you’ll get a personalised recovery plan targeting the cause of your pain.
🦵 Treatment Options
- Load management – temporarily reduce running distance, speed, or hills.
- Strengthening exercises – heel raises or holds to rebuild tendon strength.
- Footwear advice – shoes with a slightly raised heel, good cushioning; avoid flat or minimal styles.
- Orthotics or heel lifts – to correct overpronation and reduce tendon strain.
🧊 Simple Self-Care
- Ice for 10 to 15 minutes after activity
- Gentle calf stretches (pain-free)
- Rest between runs
- Avoid walking barefoot on hard floors
⚠️ When to See a Podiatrist
Book an appointment if you have:
- Heel pain lasting more than 1 to 2 weeks
- Morning stiffness or swelling
- Pain that worsens despite rest
Early treatment means faster recovery – and a quicker return to pain-free running.
The Takeaway
A sore back of the heel when running is often due to Achilles tendinopathy. Podiatry care includes tailored exercises, footwear advice, and load management to ensure runners can recover and return to running safely.
If heel pain is holding you back, don’t ignore it. Book an appointment with your local podiatrist to get it assessed and start moving comfortably again.
👉 Book your appointment today.
