The Ultimate Evidence-Based Guide to Overcoming Achilles Tendinopathy
For Runners, HYROX Athletes & Anyone Pushing Pace and Volume
Achilles pain is one of the most frustrating issues for runners and HYROX athletes — it lingers, flares without warning, and can stop progress dead in its tracks. The good news? Modern research has completely changed how we treat tendons, and the old “rest it until it feels better” approach has officially been thrown out.
At Return to Performance, our multidisciplinary team — physiotherapists, strength & conditioning coaches, sports nutritionists, sports doctors and mindset specialists — take athletes through evidence-based approaches that get them not only pain-free, but performing better than before.
What Actually Causes Achilles Tendinopathy? (What the research shows)
Achilles issues rarely come from one single moment — they develop because your tendon isn’t currently strong enough for the load you’re asking it to handle.
The biggest contributors for runners/HYROX athletes:
Sudden spikes in running volume
Hard sessions placed too close together
Reduced strength or power in the calf complex
Poor load management
Reduced tendon capacity from previous injury
Insufficient fuel (nutrition) to support training and tendon recovery
Tendons respond to progressive, heavy loading — not rest, and not stretching alone.
The Three Things Every Athlete Needs to Do:
1. Strengthen the calf complex (heavy, slow loading)
Evidence consistently shows that the gold standard is a progressive loading programme targeting:
Soleus (your endurance calf muscle)
Gastrocnemius (your power calf muscle)
Your tendon needs high mechanical load to remodel — bodyweight heel raises aren’t enough.
2. Address the root cause, not just the pain
We assess:
Running mechanics
Training structure
Strength asymmetries
Plyometric tolerance
How your nutrition and sleep affect tendon recovery
This is why the S&C and nutrition input is just as important as the physio component.
3. Build back to high-speed, high-force loading
Most runners/HYROX athletes skip this stage — and that’s why symptoms return.
This phase includes:
Hopping progressions
Jump/sprint mechanics
Force absorption work
Return-to-run and return-to-race planning
Why RTP’s Approach Works
Tendons need load, strategy and consistency, not “quick fixes.”
Our remote programmes combine:
Physio assessment
S&C progressive loading plans
Nutrition support for tendon healing
Sports medicine oversight (when needed)
Mindset coaching to help you stay consistent during rehab
It’s the same methodology used with world-class athletes — now made accessible to serious runners and HYROX athletes anywhere in the world.
If You’re Struggling With Achilles Pain
You don’t need to “wait it out” or reduce your training goals for the season.
We specialise in helping runners and hybrid athletes return stronger than pre-injury.
Apply for our Achilles Rehab to Performance programme here.