Why Achilles and Heel Pain Won’t Heal on Their Own - and How Shockwave Therapy Can Help

You’ve been feeling that tight pull in your heel every morning - or a sharp ache in your Achilles when you start running. You stretch a bit, you rest for a few days, maybe even change your shoes… and for a while, it feels a bit better.

But then, it comes back. Sound familiar? 

You’re not alone. At Chiltern Physiotherapy in Chorleywood, we see hundreds of walkers and runners every year with Achilles Tendinopathy or Plantar Fasciitis - two of the most common causes of heel and tendon pain.

They’re frustrating because they creep up slowly, hang around for months, and can turn your morning walk or run into a painful chore. We see this a lot in runners who increase their training for longer events such as half or full marathons. 

The good news? 

You don’t have to live with it. Physiotherapy (especially with the help of shockwave therapy) can get you back on your feet, literally.

What’s Really Going On With Your Heel or Achilles Pain

Let’s break it down.

Achilles Tendinopathy

Your Achilles tendon connects your calf muscles to your heel bone. It’s incredibly strong, but it doesn’t like sudden increases in training - like that hilly trail run, a few too many intervals, or even walking more on holiday.

Small micro-tears develop, and over time the tendon becomes irritated, thickened, and painful. You might feel it when you first get out of bed, or during/after a run. That tell-tale stiffness that eases once you warm up, then bites again later.

Plantar Fasciitis

The plantar fascia is the thick band of tissue along the sole of your foot, connecting your heel to your toes. It acts like a shock absorber - but when overloaded, it becomes inflamed and irritated.

You’ll know it’s plantar fasciitis if you dread those first few steps in the morning, or feel a sharp, stabbing pain in your heel after sitting for a while.

🚫 Why Rest Alone Doesn’t Fix It

Most people start by resting. Logical, right? The problem is that both the Achilles tendon and plantar fascia need controlled loading to heal, not complete rest.

When you stop using the tendon altogether, it actually becomes weaker, stiffer, and more sensitive. Then when you return to running or walking, it’s even less tolerant to load.

It’s a bit like taking time off the gym, then trying to lift the same weight as before - your body simply isn’t ready.

This is why tendinopathies often turn into months (or even years) of recurring pain if not managed correctly.

How Physiotherapy Helps

At Chiltern Physiotherapy, our first step is to find out why your achilles tendon or plantar fascia became overloaded in the first place.

Is it training load? Footwear? Muscle weakness? A change in running terrain? Poor recovery?

Understanding the cause is key to long-term success.

Here’s what a typical treatment plan looks like:

1️⃣ Thorough Assessment

We take a thorough history and assess your gait, flexibility, strength, and foot biomechanics. Sometimes, something as simple as tight calves or weak glutes is putting extra strain on your Achilles or plantar fascia.

2️⃣ Hands-On Treatment

Manual therapy, soft tissue release, and joint mobilisation help to reduce stiffness and improve movement.

3️⃣ Progressive Loading Programme

We’ll design a personalised exercise plan to rebuild the tendon’s tolerance and resilience - think calf raises, eccentric loading, and foot strengthening.

4️⃣ Shockwave Therapy (Your Game-Changer)

Achilles tendinopathy and plantar fasciitis respond really well to shockwave therapy. We are really fortunate at Chiltern Physiotherapy to have a state of the art Shockwave machine. 

What Is Shockwave Therapy (& How Does It Work)?

Shockwave therapy (also called Extracorporeal Shockwave Therapy, or ESWT) is a cutting-edge treatment that uses sound waves to stimulate healing in stubborn tendon and fascia tissue.

Don’t worry - it’s not electrical or invasive. It’s actually a type of sound waves. A small handheld device delivers short pulses of energy to the painful area.

This energy helps to: 

✅ Stimulate blood flow 

✅ “Reboot” the healing process 

✅ Break down stubborn scar tissue 

✅ Reduce pain by resetting nerve sensitivity

It’s quick, safe, and has minimal downtime - you can usually continue your normal activities straight after treatment.

You can read more about Shockwave Therapy by clicking here. This page also has a link to a FREE ebook we have written about Shockwave Therapy.

Real-Life Story: How Sarah Got Back to Running

Sarah, a 46-year-old runner from Chorleywood, came to us after months of struggling with heel pain. She’d tried stretching, foam rolling, new shoes, and even custom insoles, but her plantar fasciitis kept flaring every time she ran more than 5k.

After a full assessment, we identified tight calves and an overloaded plantar fascia from increased mileage and hill training. We started a structured rehab plan, introduced shockwave therapy, and adjusted her running load.

After just a few sessions, her morning heel pain eased dramatically. Within six weeks, she was back to regular running - pain-free!

Her words:

“I wish I’d come sooner. I honestly thought I’d have to give up running for good, but the shockwave therapy was a game-changer.”

🧠 Why Shockwave Works So Well for Runners and Walkers

Unlike other treatments that just manage pain, shockwave helps your body heal itself.

It’s especially effective for chronic tendon or fascia problems that haven’t responded to rest, massage, or standard exercise.

For walkers and runners, that’s huge. It means you can often:

 🏃 Get back to training faster

🦶 Avoid unnecessary steroid injections or surgery 

🕐 Shorten recovery time from months to weeks

Clinical research consistently shows success rates of 75–85% in chronic Achilles and plantar fascia pain - especially when combined with the right loading and rehab programme.

When Should You Consider Shockwave Therapy?

Shockwave therapy might be right for you if:

• You have tendon or heel pain

• Rest, stretching, or massage haven’t helped

• Pain keeps returning once you increase your activity

• You want to avoid injections or surgery

At Chiltern Physiotherapy, we’ll always start with a full assessment first to make sure it’s the right option for you.

Why Choose Chiltern Physiotherapy in Chorleywood?

Our clinic specialises in evidence-based treatment for runners, walkers, and active adults — combining expert physiotherapy with advanced technology like shockwave therapy.

We’re not about quick fixes or one-size-fits-all approaches.

Every treatment plan is designed around your goals. Whether that’s walking the dog without limping, or lining up pain-free at your next 10k.

💬 Common Myths About Shockwave Therapy

“It’s painful.” You’ll feel some discomfort, but it’s very tolerable and short-lived. Most patients say it feels like a firm tapping.

“It’s just for elite athletes.” Not at all — it’s just as effective for everyday walkers, golfers, or weekend runners as it is for professionals.

“It’s a magic fix.” Shockwave accelerates healing, but you’ll still need to follow a structured rehab plan (we’ll guide you every step of the way).

✅ Book Your Assessment Today

If your heel or Achilles pain is stopping you from doing what you love - walking, running, or even getting out of bed without wincing - don’t wait for it to settle on its own.

At Chiltern Physiotherapy in Chorleywood, we’ll identify what’s causing your pain and whether shockwave therapy could be the solution for you. The good news is that don't need a referral of you are self funding your treatment. Most health insurance companies also cover the cost of Shockwave Therapy.

👉 Click Here to book your physiotherapy assessment today or call us on 01923 283845 and find out how we can help you move freely again.

Your feet will thank you 👣