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All common injuries
Ankle / calf
Achilles tendinitis

Stiffness and pain in the Achilles tendon, especially in the morning or at the start of a run.

How to avoid

  • ·Never increase speed and distance in the same week
  • ·Warm up with walking and easy jogging — no sprints cold
  • ·Avoid excessive hill repeats when building mileage
  • ·Eccentric heel drops (off a step) as prevention once you're running regularly

How to fix / recover

  • ·Stop running if pain is sharp — Achilles tears are serious
  • ·Eccentric heel lowers: 3 sets of 15, twice daily (off a step, slow lower)
  • ·Ice and avoid hills until pain-free walking for a week
  • ·Return with flat, easy runs only after a pain-free week of walking

When to see a specialist

  • ·Immediately — if you heard a pop, have sudden severe pain, or can't rise onto your toes
  • ·Pain or stiffness lasts more than 2 weeks despite rest and eccentric exercises
  • ·The tendon is visibly swollen, thickened, or warm to touch
  • ·Morning stiffness doesn't ease after 30 minutes of walking — see a sports doctor or physio to rule out a partial tear

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