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Patient Questions  /  Achilles pain in the morning

Foot & Ankle

Why Is My Achilles Tendon Stiff and Sore in the Morning?

Morning stiffness that eases once you get moving is a classic sign of Achilles tendinopathy, an overload problem in the tendon at the back of your heel. It usually comes from doing more than the tendon is ready for. It's common, and strengthening exercise is the main treatment.

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Why mornings are worst

Overnight, your tendon rests in a shortened position and stiffens up. The first steps out of bed load it before it has warmed up. Many people find it loosens after a few minutes of walking, then feels sore again later in the day or the next morning after a lot of activity.

Common causes include a sudden increase in running or walking, more hills or stairs, a change in shoes, tight or weak calf muscles, and age. It’s common in runners and in middle-aged people who are on their feet a lot.

What helps

  • Calf strengthening, such as heel raises, built up gradually. Loading exercise has the strongest evidence for Achilles tendinopathy.
  • Adjust, don’t stop. Cut back on what flares it, like hills or speed work. Complete rest usually doesn’t fix tendon pain.
  • Use the next morning as your guide. If stiffness is much worse the day after an activity, it was too much.
  • Gently move your ankle before you get out of bed.

Tendons respond slowly, so improvement often takes weeks to months of steady work. Keep going with the exercises even after the pain eases, since tendons can flare up again if the load drops off and then jumps back up.

When to see a doctor

See a doctor promptly if you have:

  • A sudden pop or a feeling of being kicked in the back of the heel, or trouble pushing off or standing on your toes: get seen promptly
  • Swelling, warmth or pain in your calf: get urgent care to rule out a blood clot
  • Tendon pain after taking certain antibiotics (fluoroquinolones such as ciprofloxacin): call your doctor
  • Redness, warmth and swelling with fever

How physical therapy at ARI can help

A physical therapist checks your tendon, calf strength and walking or running, and builds a progressive loading program with clear guidance on how much activity to keep doing while it heals.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.

Read our full guide: Ankle sprains and Achilles pain →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

Related questions

Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

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This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed October 2026