Achilles pain can sneak up on you. Maybe it started as a dull ache after a walk, or it flared up after a run. You think it’ll go away on its own—but it doesn’t. And what most people don’t realise is that everyday habits might be making it worse.

Let’s go through 5 common things you might be doing that are slowing down your recovery—and what you can do instead to help your Achilles feel better, faster.

1. Wearing Flat or Worn-Out Shoes

That comfy pair of runners you love? If the soles are worn or offer no heel support, they could be pulling on your Achilles tendon every time you take a step.

👟 What to Do Instead:
Look for shoes with good arch support and a slightly raised heel. This reduces strain on the Achilles. Even better—chat with a podiatrist about custom insoles to give your feet the exact support they need.

2. Skipping a Proper Warm-Up Before Exercise

If you’re jumping straight into your workout or jog without loosening up first, your Achilles tendon won’t be ready for the load. This puts it at risk of strain or inflammation.

🧘 What to Do Instead:
Spend just 5–10 minutes warming up. Try dynamic stretches like ankle circles, leg swings, or walking on your toes. And remember—gradually build intensity rather than going full speed from the start.

3. Standing for Long Periods Without Moving

If your job or daily routine has you standing still for hours, the constant pressure can irritate the Achilles tendon.

🚶‍♂️ What to Do Instead:
Shift your weight from foot to foot often, and if possible, take short walking breaks. If you’re stuck at a counter or desk, heel raises (standing up on your toes and lowering back down) every so often can help stretch and strengthen the area.

4. Sleeping or Sitting with Feet in a Drooped Position

If your feet are pointed down while you sleep or sit for long periods, your Achilles tendon tightens. That’s why it often feels worse first thing in the morning or after sitting too long.

🛏 What to Do Instead:
Gently stretch your calves and Achilles before bed and after sitting. You can also try sleeping with a pillow under your ankles or using a night splint to keep your foot in a neutral position.

5. Ignoring the Pain and “Pushing Through It”

A lot of people try to walk it off or keep exercising through the pain. But this only makes things worse—especially if the tendon is inflamed or partly torn.

🚨 What to Do Instead:
Listen to your body. If your Achilles hurts, rest and get it checked. At Peak Podiatry, we provide tailored care including heel pain treatment in Galway and access to a foot pain specialist in Limerick. We’ll help you understand the root of the problem and build a recovery plan that actually works.

When to Seek Help

If the pain has lasted more than a week, is getting worse, or is stopping you from doing your usual activities—it’s time to get it looked at. Achilles problems don’t always heal on their own, and catching them early is key to avoiding long-term damage.

At Peak Podiatry, we help people every day with Achilles issues using modern treatments like laser therapy, custom orthotics, and hands-on care tailored to your body and lifestyle.

Ready to start walking without pain again?
Book your appointment today and let’s get your feet back on track.