{"id":98070,"date":"2025-11-19T07:20:14","date_gmt":"2025-11-19T06:20:14","guid":{"rendered":"https:\/\/runlovers.it\/?p=98070"},"modified":"2025-11-17T17:48:51","modified_gmt":"2025-11-17T16:48:51","slug":"achilles-tendon-pain-exercises","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/","title":{"rendered":"Achilles Tendon Pain: Causes and 3 Essential Exercises"},"content":{"rendered":"<p><em>That nagging morning pain behind your heel isn\u2019t stiffness \u2014 it\u2019s your Achilles tendon, and these are the 3 key exercises to save it.<\/em><\/p>\n<ul>\n<li><strong>Morning pain<\/strong> is the first red flag of Achilles tendinopathy \u2014 don\u2019t ignore it.<\/li>\n<li>The cause is almost always <strong>overload<\/strong>: too much, too soon, or with poor technique\/wrong shoes.<\/li>\n<li>Tight calves are the main suspects, constantly pulling on the tendon.<\/li>\n<li>Exercise 1: <strong>Eccentric Heel Drops<\/strong> are the cornerstone of tendon restructuring (the slow lowering phase).<\/li>\n<li>Exercise 2: <strong>Calf stretching<\/strong> (straight leg) and <strong>soleus stretching<\/strong> (bent leg) are crucial.<\/li>\n<li>Exercise 3: <strong>Foam rolling the calf<\/strong> (never the inflamed tendon!) to ease muscle tension.<\/li>\n<\/ul>\n<hr \/>\n<h2>That Morning Heel Pain? Your Achilles Is Asking for Help<\/h2>\n<p>There\u2019s a morning ritual many runners know all too well \u2014 and no, it\u2019s not the pre-run breakfast. It\u2019s that moment you take your first step out of bed and a sharp, stabbing pain shoots through the lower ankle, right above the heel.<\/p>\n<p>It hurts. You hobble a few steps to the bathroom, and then \u2014 like magic \u2014 it eases. It turns into a dull ache, something you can tolerate. And being a stubborn runner, you think: \u201cIt\u2019s just stiffness. It\u2019ll pass.\u201d<\/p>\n<p>Newsflash: it\u2019s not stiffness. It\u2019s your Achilles tendon begging you to stop what you\u2019re doing.<\/p>\n<p>The Achilles tendon is the biggest and strongest tendon in the human body. It connects the calf muscles to the heel bone (calcaneus) and is your main engine for propulsion. It\u2019s built to handle massive loads. The problem? We runners are specialists at overloading it \u2014 often without warning.<\/p>\n<p>When that morning pain shows up, your tendon isn\u2019t (yet) torn, but it\u2019s disorganized. Its fibers \u2014 which should be neat and parallel like tuned guitar strings \u2014 have become a tangled mess. That\u2019s the beginning of tendinopathy.<\/p>\n<h2>Why Does It Get Inflamed? The Most Common Causes of Tendinopathy<\/h2>\n<p>The culprit, in 90% of cases, has a name: overload. The tendon doesn\u2019t get inflamed from one big trauma, but from repeated micro-traumas it hasn\u2019t had time to repair.<\/p>\n<p>But \u201coverload\u201d is vague. It\u2019s usually the result of several combined factors:<\/p>\n<ol>\n<li><strong>Too much, too soon:<\/strong> You went from zero to hero in two weeks. Upped your mileage too quickly. Added hill sprints when you used to run on flat terrain.<\/li>\n<li><strong>The sudden switch:<\/strong> You got those new super-minimalist (or, conversely, super-cushioned) shoes and took them out for a long run right away \u2014 no transition.<\/li>\n<li><strong>DIY technique:<\/strong> Maybe you decided to become a forefoot striker overnight, loading the tendon in a way it wasn\u2019t ready for.<\/li>\n<li><strong>Rock-hard calves:<\/strong> This is the sneakiest and most common cause. Your calf muscles (gastrocnemius and soleus) are so tight they\u2019re pulling on the tendon 24\/7 \u2014 even in your sleep.<\/li>\n<\/ol>\n<h2>The 3 Essential Exercises for a Strong, Resilient Tendon<\/h2>\n<p>If caught early, the Achilles tendon responds extremely well to a targeted exercise protocol. The bad news? Total rest won\u2019t cut it. If you stop completely, the pain fades \u2014 but as soon as you start running again, it\u2019s back. <strong>The tendon needs to be retrained and strengthened.<\/strong><\/p>\n<p>These are the three pillars of prevention and rehab (in non-acute phases).<\/p>\n<h3>1. Eccentric Exercise (Heel Drop): The King of Rehab<\/h3>\n<p>If you do just one exercise, make it this. It\u2019s the gold-standard, science-backed move for tendinopathy.<\/p>\n<p>What does \u201ceccentric\u201d mean? It\u2019s the muscle\u2019s braking phase \u2014 the lengthening under load. This kind of stimulus helps the tendon realign its collagen fibers and heal.<\/p>\n<p><strong>How to do it:<\/strong><\/p>\n<ol>\n<li>Stand on the edge of a step (or stable platform) with just the balls of your feet.<\/li>\n<li>Rise up on both toes (concentric phase).<\/li>\n<li>Now lift the healthy foot off and stay on the \u201cinjured\u201d one.<\/li>\n<li>Very slowly (count at least 3\u20134 seconds), lower your heel below the step. You should feel the calf lengthening under tension.<\/li>\n<li><em>Important:<\/em> Use both feet (or the healthy one) to rise back up. The concentric phase isn\u2019t the focus here.<\/li>\n<li>Do 3 sets of 15 reps, twice a day.<\/li>\n<\/ol>\n<p><em>Note:<\/em> Some protocols also suggest doing it with a slightly bent knee (to target the soleus), but start with the straight-leg version.<\/p>\n<h3>2. Stretching the Calf and Soleus (Know the Difference)<\/h3>\n<p>Rock-hard calves, as mentioned, are a golden ticket to tendinopathy. You need to stretch them. But here\u2019s the catch: the calf is made up of two main muscles \u2014 and most runners only stretch one.<\/p>\n<ul>\n<li><strong>Gastrocnemius stretch (straight leg):<\/strong> The classic wall stretch. Back leg straight, heel on the ground. Hold for 30\u201340 seconds.<\/li>\n<li><strong>Soleus stretch (bent leg):<\/strong> The forgotten one. Same wall position, but slightly bend the back knee (keeping the heel grounded). You\u2019ll feel the stretch lower down, closer to the tendon. That\u2019s the soleus \u2014 the key running muscle. Hold for 30\u201340 seconds.<\/li>\n<\/ul>\n<h3>3. Foam Roller (On the Calf \u2014 Never the Tendon!)<\/h3>\n<p>Last step: massage. The foam roller is a wonderfully painful tool to release muscle tension.<\/p>\n<p><strong>Hard rule:<\/strong> Never roll directly on an inflamed tendon. It\u2019s like scratching a scab or plucking a frayed guitar string. You\u2019ll only make it worse.<\/p>\n<p><strong>What to do:<\/strong> Roll the muscle \u2014 the \u201cbelly\u201d of the calf. Sit on the floor, place your calf on the roller, and slowly massage the entire area from just below the knee to just above where the tendon begins. Focus on the sore spots to ease upstream tension and finally give your tendon a break.<\/p>\n<h2>When to Stop and See a Professional (Don\u2019t Push Through Pain)<\/h2>\n<p>These exercises are powerful tools for prevention and early-phase management (that \u201cmorning pain\u201d stage).<\/p>\n<p>But there\u2019s a line you shouldn\u2019t cross. If the pain is constant throughout the day, if you\u2019re limping, if the tendon is swollen, or if you feel sharp pain <em>during<\/em> the eccentric exercises \u2014 stop.<\/p>\n<p>You\u2019re pushing too hard. In that case, shut the laptop, stop Googling, and book a session with a physical therapist. Don\u2019t be the hero who ignores pain \u2014 it\u2019s the fastest way to turn a 3-week nuisance into a 6-month injury.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>That pain when you wake up isn\u2019t stiffness \u2014 it\u2019s your Achilles asking for help. Learn why it gets inflamed and the 3 science-backed exercises to start managing it<\/p>\n","protected":false},"author":2,"featured_media":98049,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[15211],"tags":[],"class_list":{"0":"post-98070","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tips"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Achilles Tendon Pain: Causes and 3 Essential Exercises - Runlovers<\/title>\n<meta name=\"description\" content=\"Manage Achilles tendon pain (tendinopathy) with our guide. Learn common causes and the 3 key rehab exercises (eccentric, stretching) to start your recovery\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Achilles Tendon Pain: Causes and 3 Essential Exercises\" \/>\n<meta property=\"og:description\" content=\"Manage Achilles tendon pain (tendinopathy) with our guide. Learn common causes and the 3 key rehab exercises (eccentric, stretching) to start your recovery\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"Runlovers\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runlovers\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/martino.pietropoli\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-19T06:20:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/02-20251119-0720-Achille-DepositPhotos-olegbreslavtsev.jpg?fit=1200%2C800&quality=75&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Martino Pietropoli\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mpietropoli\" \/>\n<meta name=\"twitter:site\" content=\"@runlovers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Martino Pietropoli\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/achilles-tendon-pain-exercises\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/achilles-tendon-pain-exercises\\\/\"},\"author\":{\"name\":\"Martino Pietropoli\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/fdf85f5941aa635ddea3e21ca97d4f53\"},\"headline\":\"Achilles Tendon Pain: Causes and 3 Essential Exercises\",\"datePublished\":\"2025-11-19T06:20:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/achilles-tendon-pain-exercises\\\/\"},\"wordCount\":1016,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/achilles-tendon-pain-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/02-20251119-0720-Achille-DepositPhotos-olegbreslavtsev.jpg?fit=1200%2C800&quality=75&ssl=1\",\"articleSection\":[\"Tips\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/achilles-tendon-pain-exercises\\\/#respond\"]}],\"copyrightYear\":\"2025\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/achilles-tendon-pain-exercises\\\/\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/achilles-tendon-pain-exercises\\\/\",\"name\":\"Achilles Tendon Pain: Causes and 3 Essential Exercises - Runlovers\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/achilles-tendon-pain-exercises\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/achilles-tendon-pain-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/02-20251119-0720-Achille-DepositPhotos-olegbreslavtsev.jpg?fit=1200%2C800&quality=75&ssl=1\",\"datePublished\":\"2025-11-19T06:20:14+00:00\",\"description\":\"Manage Achilles tendon pain (tendinopathy) with our guide. Learn common causes and the 3 key rehab exercises (eccentric, stretching) to start your recovery\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/achilles-tendon-pain-exercises\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/achilles-tendon-pain-exercises\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/achilles-tendon-pain-exercises\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/02-20251119-0720-Achille-DepositPhotos-olegbreslavtsev.jpg?fit=1200%2C800&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/02-20251119-0720-Achille-DepositPhotos-olegbreslavtsev.jpg?fit=1200%2C800&quality=75&ssl=1\",\"width\":1200,\"height\":800,\"caption\":\"DepositPhotos \\\/ olegbreslavtsev\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/achilles-tendon-pain-exercises\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/runlovers.it\\\/en\\\/runlovers-2025\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Achilles Tendon Pain: Causes and 3 Essential Exercises\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"name\":\"Runlovers\",\"description\":\"Articoli, prove, recensioni e approfondimenti sul mondo del running.\",\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/runlovers.it\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\",\"name\":\"Runlovers\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"width\":636,\"height\":636,\"caption\":\"Runlovers\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/runlovers\\\/\",\"https:\\\/\\\/x.com\\\/runlovers\",\"https:\\\/\\\/www.instagram.com\\\/runlovers\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/RunLovers\"],\"foundingDate\":\"2012-01-10\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/fdf85f5941aa635ddea3e21ca97d4f53\",\"name\":\"Martino Pietropoli\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g\",\"caption\":\"Martino Pietropoli\"},\"description\":\"Martino Pietropoli (detto Tino Mar): la creatura Tino Mar, risultato di un esperimento riuscito non troppo bene, ha un suo laboratorio, ovviamente segreto, dal quale escono i progetti pi\u00f9 disparati. L'importante \u00e8 che siano barefoot. Appare come un tranquillo e serio professionista ma quando vede una scarpa a drop 0 perde il controllo ed esce a provarla correndo per strada. Prima per\u00f2 ha l'accortezza di annunciarlo su twitter. Condivide con BIG la possibilit\u00e0 di correre in fermo immagine ed \u00e8 per questo l'altra faccia della stessa medaglia.\",\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/martino.pietropoli\",\"https:\\\/\\\/www.twitter.com\\\/mpietropoli\",\"https:\\\/\\\/x.com\\\/mpietropoli\"],\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/author\\\/martos\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Achilles Tendon Pain: Causes and 3 Essential Exercises - Runlovers","description":"Manage Achilles tendon pain (tendinopathy) with our guide. Learn common causes and the 3 key rehab exercises (eccentric, stretching) to start your recovery","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/","og_locale":"en_US","og_type":"article","og_title":"Achilles Tendon Pain: Causes and 3 Essential Exercises","og_description":"Manage Achilles tendon pain (tendinopathy) with our guide. Learn common causes and the 3 key rehab exercises (eccentric, stretching) to start your recovery","og_url":"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/","og_site_name":"Runlovers","article_publisher":"https:\/\/www.facebook.com\/runlovers\/","article_author":"https:\/\/www.facebook.com\/martino.pietropoli","article_published_time":"2025-11-19T06:20:14+00:00","og_image":[{"width":1200,"height":800,"url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/02-20251119-0720-Achille-DepositPhotos-olegbreslavtsev.jpg?fit=1200%2C800&quality=75&ssl=1","type":"image\/jpeg"}],"author":"Martino Pietropoli","twitter_card":"summary_large_image","twitter_creator":"@mpietropoli","twitter_site":"@runlovers","twitter_misc":{"Written by":"Martino Pietropoli","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/#article","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/"},"author":{"name":"Martino Pietropoli","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/fdf85f5941aa635ddea3e21ca97d4f53"},"headline":"Achilles Tendon Pain: Causes and 3 Essential Exercises","datePublished":"2025-11-19T06:20:14+00:00","mainEntityOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/"},"wordCount":1016,"commentCount":0,"publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/02-20251119-0720-Achille-DepositPhotos-olegbreslavtsev.jpg?fit=1200%2C800&quality=75&ssl=1","articleSection":["Tips"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/#respond"]}],"copyrightYear":"2025","copyrightHolder":{"@id":"https:\/\/runlovers.it\/#organization"}},{"@type":"WebPage","@id":"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/","url":"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/","name":"Achilles Tendon Pain: Causes and 3 Essential Exercises - Runlovers","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/#primaryimage"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/02-20251119-0720-Achille-DepositPhotos-olegbreslavtsev.jpg?fit=1200%2C800&quality=75&ssl=1","datePublished":"2025-11-19T06:20:14+00:00","description":"Manage Achilles tendon pain (tendinopathy) with our guide. Learn common causes and the 3 key rehab exercises (eccentric, stretching) to start your recovery","breadcrumb":{"@id":"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/#primaryimage","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/02-20251119-0720-Achille-DepositPhotos-olegbreslavtsev.jpg?fit=1200%2C800&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/02-20251119-0720-Achille-DepositPhotos-olegbreslavtsev.jpg?fit=1200%2C800&quality=75&ssl=1","width":1200,"height":800,"caption":"DepositPhotos \/ olegbreslavtsev"},{"@type":"BreadcrumbList","@id":"https:\/\/runlovers.it\/en\/2025\/achilles-tendon-pain-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/runlovers.it\/en\/runlovers-2025\/"},{"@type":"ListItem","position":2,"name":"Achilles Tendon Pain: Causes and 3 Essential Exercises"}]},{"@type":"WebSite","@id":"https:\/\/runlovers.it\/en\/#website","url":"https:\/\/runlovers.it\/en\/","name":"Runlovers","description":"Articoli, prove, recensioni e approfondimenti sul mondo del running.","publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/runlovers.it\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/runlovers.it\/en\/#organization","name":"Runlovers","url":"https:\/\/runlovers.it\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","width":636,"height":636,"caption":"Runlovers"},"image":{"@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/runlovers\/","https:\/\/x.com\/runlovers","https:\/\/www.instagram.com\/runlovers\/","https:\/\/www.youtube.com\/user\/RunLovers"],"foundingDate":"2012-01-10"},{"@type":"Person","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/fdf85f5941aa635ddea3e21ca97d4f53","name":"Martino Pietropoli","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g","caption":"Martino Pietropoli"},"description":"Martino Pietropoli (detto Tino Mar): la creatura Tino Mar, risultato di un esperimento riuscito non troppo bene, ha un suo laboratorio, ovviamente segreto, dal quale escono i progetti pi\u00f9 disparati. L'importante \u00e8 che siano barefoot. Appare come un tranquillo e serio professionista ma quando vede una scarpa a drop 0 perde il controllo ed esce a provarla correndo per strada. Prima per\u00f2 ha l'accortezza di annunciarlo su twitter. Condivide con BIG la possibilit\u00e0 di correre in fermo immagine ed \u00e8 per questo l'altra faccia della stessa medaglia.","sameAs":["https:\/\/www.facebook.com\/martino.pietropoli","https:\/\/www.twitter.com\/mpietropoli","https:\/\/x.com\/mpietropoli"],"url":"https:\/\/runlovers.it\/en\/author\/martos\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/02-20251119-0720-Achille-DepositPhotos-olegbreslavtsev.jpg?fit=1200%2C800&quality=75&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/98070","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=98070"}],"version-history":[{"count":3,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/98070\/revisions"}],"predecessor-version":[{"id":98073,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/98070\/revisions\/98073"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/98049"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=98070"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=98070"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=98070"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}