SupremeStiff Achilles every morning?
The first steps out of bed feel like your heel cord has shrunk overnight. It loosens up once you get going, so you run anyway. Then the next morning it's stiffer than before. The Achilles is the strongest tendon in your body, but it hates sudden changes.
Nick Monczakowski 4.9 from 74 Google reviews · 13+ years
Where it hurts changes the plan.
Achilles pain usually shows up in one of two places. Nick will check which, because the right exercises and stretches differ.
A few centimetres above the heel
The most common spot in runners. Often thickened and tender to pinch. Responds well to calf release and gradual loading.
Where the tendon attaches
Sore right at the back of the heel, often worse with tight shoes. Deep calf stretches can aggravate it, so the plan is gentler.
Tendons like routine. Change upsets them.
A jump in load.
More miles, more hills, speed work or a new sport. Tendons adapt slowly and a sudden increase irritates them.
Tight calves pull harder.
Your calf and soleus pull through the Achilles with every step. When they're tight and tired, the tendon takes more of the strain.
Rest makes it less ready.
Stop completely and the tendon loses strength. Return to the same load and it flares again.
The muscles that pull on the tendon.
Gastrocnemius
The big calf muscle. Releasing it takes tension off the tendon.
Soleus
The deep calf muscle runners overload most. Often the key one for Achilles pain.
Tendon surroundings
Gentle work around the tendon, never aggressive on an irritated tendon.
Foot & ankle
A stiff ankle or tight foot changes how load reaches the Achilles.
Achilles myths. Busted.
“Rest it until it stops hurting.”
Tap to flip →Complete rest weakens the tendon. The right amount of loading, kept comfortable, is what helps it recover.
“Stretch it as much as you can.”
Tap to flip →For pain at the heel bone, deep stretching can make it worse. It depends on where it hurts.
“If it warms up, I can keep running.”
Tap to flip →Warming up hides it. If it's stiffer the next morning, the run was too much for now.
Running again. In their words.
“I visited Nick after experiencing tight painful calves during my marathon training… I was pleased to complete my first marathon on Sunday, starting on legs that felt fresh after weeks of hard training.”
Anna · Marathon runner“At 42 I couldn't jog without pain. With a tailored treatment plan Nick changed all of that.”
Matt · Runner“He helped keep me loose and bouncy before some endurance sporting events.”
Dan · Endurance athleteOne hour. A tendon plan.
- 01
Talk
Your training, your shoes and how it feels morning and night.
- 02
Assess
Hands-on assessment of the tendon, calves, ankle and feet to find where it hurts and what's tight.
- 03
Treat
Release of the calf and soleus with gentle work around the tendon.
- 04
Plan
A simple loading programme and a sensible running plan you can follow.
Before you book for your Achilles.
Can sports massage help Achilles pain?
Yes. Releasing the calf and soleus reduces the pull on the tendon. Combined with a gradual loading programme, it's one of the most effective ways to get you back to running comfortably.
Should I stop running with Achilles pain?
Not always. A good rule is that pain during the run should stay mild and it shouldn't be worse the next morning. Nick will help you adjust your running so you can keep going while it settles.
Why is my Achilles stiffest in the morning?
The tendon and calf stiffen overnight. That first-thing stiffness is one of the clearest signs of Achilles irritation and a useful way to track whether it's improving.
How long does Achilles pain take to get better?
Most people feel a clear difference within 3 to 5 sessions. Tendons adapt slowly, so a full return can take a few months of steady loading.
Where is the practice?
Beverley Road, New Malden KT3 4AW. About a 10-minute walk from New Malden station with free street parking nearby. Open Monday to Friday, 11am to 7pm.
When to see your GP first
Call 999 or go to A&E straight away if you have a sudden snap or a feeling of being kicked in the back of your ankle, or you can't push up onto your toes.
Call NHS 111 or see your GP before booking if you have Achilles pain with any of these:
- Achilles pain that started soon after a course of antibiotics
- A hot, red or very swollen tendon
- A gap or dent you can feel in the tendon
- Pain at night that doesn't ease with rest
Not sure? WhatsApp Nick a quick description first. If massage isn't the right first step, he'll tell you before you book.
Your Achilles has neighbours.
Skip the stiff first steps.
- £80 first session, assessment included
- Mon–Fri 11am–7pm
- Near New Malden station · free street parking
- Personal reply from Nick, usually same day
“I had 5 sports massage sessions with him over 2 months alongside my training for the London Marathon and he helped prepare me to cross the finish line happy and injury-free.”