Appropriate management for your Achilles pain is important.

Optimal loading is the key - the right amount of load at the right time will improve the tendons ability to sustain loads and forces. Regular physical activity and a positive attitude are also important.

Therapeutic exercise is the most evidence based treatment.

Complete rest, massaging the tendon, and stretching are not effective management strategies.

Passive treatments, injections, shockwave and surgery are not better than exercise.

Progress the load placed on the tendon gradually a safe bet is the 10% per week rule. Don't worry about the level of activity you were doing before, you will be able to resume all of your normal activities it will just take time so be patient, be consistent, stick to a plan, and don't take short cuts in your rehab.

If you try to progress yourself and have a little flare up it is not a big deal. It does not mean that you have caused any damage to the tendon it just means you have loaded it more than it's current tolerance so you just have to just take a small step backward until the tendon gets a little stronger. It is also helpful to use an exercise diary, it keeps you on track and helps to identify the cause if you have a sudden increase in pain.

With the proper guidance of your Physiotherapist, appropriate therapeutic exercise program and a positive attitude your achilles pain will be a thing of the past.