The Achilles Pain Protocol for Runners

Break the pain cycle. Build strength. Run free.

I was chatting with an athlete last week who’s stuck in a frustrating cycle:

—> Achilles pain flares up

—> They stop running (shift to rucks, rides, swims)

—> Things start to feel better

—> They return to running

—> The pain comes right back

Sound familiar?

It’s one of the most common injury patterns I see in runners.

It’s brutal. And confusing.

Because you’re not injured enough to stop training completely…

But you’re never quite healthy enough to train freely.

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This post is the playbook I shared for breaking that cycle.

Because most runners don’t need more rest.

They need a smarter progression of strength, load, and movement.

In this post, you’ll find:

1. A 3-Phase Strengthening Framework

2. A recovery protocol that works better than stretching

3. Simple videos you can follow for strength, mobility, and form

And as a BONUS, I’ll share the best running form tip to keep your Achilles healthy on the move.

Fully loaded Achilles

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The 3-Phase Achilles Strengthening Protocol

Phase 1: Prime The Muscle For Better Load Response

Goal: Reduce pain, make the muscle muscle more pliable and responsive to movement

Strategy: Tom Brady’s Muscle Pliability Protocol

Here’s a quick tutorial on how to do this in 30 seconds:

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Phase 2: Isometric and Eccentric Strength

Goal: Rebuild strength and improve tendon capacity.

Strategy: Begin loading the Achilles with control - without over stimulus.

• Bent Knee Calf Raise w/ Heel Drop [Video Link]

• Single Leg Isometric RDL [Video Link]

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Phase 3: Posterior Chain Durability

Goal: Build long-term durability and return to consistent training.

Strategy: These exercises are designed to do two things:

1. Develop the full posterior chain - so your glutes, hamstrings, and calves share the load evenly

2. Introduce explosive movement - to recondition the Achilles for the demands of running

This combination helps reduce over-reliance on the tendon itself while training your body to absorb and redirect force efficiently.

Single Leg Strength Circuit:

• Single Leg Glute Bridges (with or without foam roller hold) [Video Link]

• Single Leg RDL w/ Staggered Stance [Video Link]

• Single Leg Plyo Drops [Video Link]

• Single Leg Sagittal Plane Hops [Video Link]

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Swap Stretching For This

If you’ve been stretching your calves for weeks and seeing no change - you’re not alone.

Tendons don’t heal through stretching.

They heal through loading and softening.

Stretching can feel good temporarily. But it won’t fix the root issue.

Use these mobility peanut softening strategies instead:

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BONUS: Form Tips to Save Your Achilles

One of the most common form flaws I see in runners dealing with Achilles pain?

Too much vertical movement.

They're bouncing with every step instead of driving forward.

This adds repetitive strain to the Achilles with every push-off.

To fix it, you need to:

• Increase cadence

• Lean slightly forward

• Apply force horizontally, not vertically

I made this run video to help you feel that shift:

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Your Next Step

Achilles pain doesn’t have to be a career-long struggle.

With the right movements and mindset, you can rebuild your strength, become more durable, and keep running pain-free for the long haul.

If you want more guidance, support, and a complete system to build your run form, strength, and durability from the ground up…

My next Run Foundations Cohort starts next week.

It’s designed for runners who want to break out of the pain cycle and train with freedom.

JOIN HERE.

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