Why does the back of your heel ache when walking, climbing stairs or exercising? 👣
One of the most common complaints I hear from women over 45 is:
"My heel feels tight and sore first thing in the morning."
"I can feel a pulling sensation up the back of my ankle."
"Walking used to help me feel better, but now it makes my heel ache."
Often, they're experiencing Achilles Tendinopathy (commonly known as Achilles tendon pain).
As a Sports Therapist and Pilates Teacher, this is something I frequently see in active midlife women.
What is Achilles Tendinopathy?
The Achilles tendon is the thick band of tissue that connects your calf muscles to your heel bone.
It's the largest tendon in the body and plays a vital role in walking, climbing stairs, running and even standing on tiptoes.
When the tendon becomes overloaded, irritated or weakened, pain and stiffness can develop.
Why does it happen?
Achilles tendon pain rarely appears overnight.
Instead, it often develops gradually due to repeated strain and reduced recovery.
Common causes include:
✔️ Tight calf muscles
✔️ Sudden increases in walking or exercise
✔️ Poor ankle mobility
✔️ Unsupportive footwear
✔️ Long periods of inactivity followed by bursts of activity
✔️ Changes in tendon health during perimenopause and menopause
As oestrogen declines, tendons can become less elastic and slower to recover, making women more susceptible to tendon-related aches and pains.
3 Pilates Exercises That May Help
Always work within a comfortable range and seek professional advice if symptoms persist.
1️⃣ Ankle Pumps
Pointing and flexing the feet improves circulation and mobility around the ankle.
2️⃣ Seated Calf Raises
A gentle way to strengthen the calf muscles and begin loading the tendon.
3️⃣ Standing Heel Raises
When appropriate, controlled heel raises can help improve tendon resilience and strength.
3 Lifestyle Tips
👟 Check Your Footwear
Supportive shoes can reduce unnecessary strain on the Achilles tendon.
🚶♀️ Increase Activity Gradually
Avoid the "weekend warrior" approach of doing too much too soon.
🥩 Support Tendon Recovery
Prioritise protein, hydration, sleep and strength training to help maintain healthy connective tissue.
The Good News...
Achilles tendon pain can be stubborn, but tendons respond well to the right type of movement and progressive strengthening.
Rest alone isn't usually the answer.
The key is finding the right balance between activity and recovery.
Pilates can help improve ankle mobility, calf strength, balance and overall movement quality—helping you stay active and confident.
Do you ever experience pain or stiffness in the back of your heel?
Tell me below—does it feel worse first thing in the morning or after exercise? 👇
About Serendipity Wellness®
Serendipity Wellness provides Pilates classes, wellness coaching, women’s health support, and holistic wellbeing services across Warwickshire. Founded by Tracy Richardson, the business supports women through movement, mindfulness, midlife wellness, and community connection.
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Tracy Richardson MSc is a movement and wellness specialist with a background in therapy, Pilates, and wellbeing, she combines evidence-based practice with a nurturing, mindful approach. Tracy’s mission is to empower individuals to move with awareness, release tension, and cultivate sustainable health, strength, and inner calm. When she’s not teaching or writing, you’ll often find her walking her dog, practising Pilates, or sipping a calming cup of tea.
