Calf & Achilles Care: Two Moves That Work

Stiff calves or a grumbly Achilles? Here’s what actually works

If you’ve ever felt that tell-tale tightness in your calf after a run, a walk to work, or even a long day at the desk, you’re not alone. Calf tension and Achilles tendon niggles are among the most common lower-leg complaints I see in clinic. They’re frustrating, can make every step feel laboured, and often linger longer than expected—especially first thing in the morning or when you get up after sitting.

The good news: most calf and Achilles issues respond well to the right kind of movement and a calm, consistent plan. This article explains what’s going on, why it matters, exactly how osteopathy can help, and the two simple moves I routinely use with patients to reduce pain, improve strength, and help you get back to what you love.

I’m Jeremy, a GOsC-registered osteopath based at Cura Rooms in Angel, London. I work with runners, desk-based professionals, weekend walkers, and busy parents who want lasting results without gimmicks. If you’re searching for an osteopath in Angel Islington or you’ve typed “registered osteopath near me”, you’re in the right place.

Why calves and the Achilles tendon get into trouble

Your calf is made up of two main muscles—gastrocnemius (the more superficial muscle crossing knee and ankle) and soleus (sitting deeper, crossing the ankle only). These converge into the Achilles tendon, which anchors onto your heel bone. Together, they propel you forward when you walk, climb stairs, run, or push off during sport.

Common reasons these tissues become painful or tight include:

• Training spikes: A sudden increase in running mileage, speed work, hill sessions, or jumping sports.
• Footwear changes: Switching to stiffer shoes, minimalist footwear, or a different heel-to-toe drop without a gradual transition.
• Prolonged sitting or standing: Long desk hours can leave calves “short” and ankles stiff; long periods on your feet can fatigue the tendon.
• Limited ankle mobility: Reduced dorsiflexion (forward bend at the ankle) forces compensations up or down the chain.
• Biomechanics and load distribution: The way your hips, knees, and feet move can shift load onto the Achilles.
• Age and tissue adaptation: Tendons get stronger with load over time, but they also need an appropriate pace of change.
• Health factors: Stress, sleep, nutrition, certain medications, and metabolic health can influence tendon recovery.

It matters because niggles often become persistent if ignored or if you keep pushing through without adjusting load. Calf and Achilles problems can also change how you move, increasing the risk of plantar fasciopathy, knee discomfort, hip overload, or even contributing to back pain if your gait compensates.

What does Achilles pain feel like?

Achilles tendinopathy typically presents as a dull ache or stiffness at the back of the heel or slightly above it. Mornings can be worst; the tendon often “warms up” with movement and then flares later in the day or the next morning if you’ve overdone it. There can be local tenderness to touch and sometimes a bit of swelling or thickening.

Sharp pain, a sudden “pop”, or trouble pushing off or standing on tiptoe could indicate a more serious injury and needs prompt assessment.

How osteopathy can help

Osteopathy is about finding the factors driving your symptoms and helping your body move better. In the case of calf and Achilles issues, that typically means:

• Thorough assessment: We’ll look at your ankle range of motion, calf strength, hip and knee control, foot mechanics, and balance. We’ll also explore your training, work setup, and day-to-day activity.
• Hands-on treatment: Targeted soft-tissue techniques for the calf complex, gentle articulation of the ankle and midfoot, and myofascial release can help reduce guarding and improve movement tolerance.
• Load management: We’ll adjust the amount and type of activity (not necessarily stopping altogether) so the tendon can calm down while staying active.
• Exercise therapy: Gradual, specific loading builds tendon capacity. This is cornerstone care—done well, it’s often the difference-maker.
• Education: Understanding pain, pacing, and progressions reduces fear and helps you make informed decisions day to day.
• Referral when needed: If imaging or a medical opinion is appropriate, I can coordinate with your GP or refer you on.

Real-world examples from clinic:

• The office runner: A 39-year-old runner felt morning Achilles stiffness and a pinch going downstairs after ramping up half marathon training. We reduced hill repeats for 2 weeks, introduced the two moves below, added a small shoe insert temporarily, and improved ankle mobility. Within 4–6 weeks, he returned to full training with better control and no morning pain.
• The teacher on her feet all day: A 46-year-old felt a persistent ache above the heel after term started. We tweaked footwear, added short calf breaks between lessons, used gentle manual therapy, and built load tolerance with bent-knee loading. The ache settled over 3–5 weeks, and she continued her strengthening to prevent recurrence.
• The weekend walker: A patient noticed calf tightness after long canal walks. With improved pacing, simple mobility work, and progressive calf strengthening, their endurance improved and tightness eased.

The two moves that work (and why)

The Achilles tendon loves slow, controlled loading. Eccentric and slow concentric exercises have strong support in the literature for tendinopathy, and they’re highly practical at home. Below are the two moves I prescribe most. They’re simple, scalable, and genuinely effective when done consistently.

Move 1: Straight-knee calf raise with slow lower (gastrocnemius-focused)

Why: With a straight knee, you bias the gastrocnemius and the Achilles tendon. The slow lowering phase (eccentric) is particularly helpful for tendon adaptation.

How:

• Stand on a step with the balls of your feet on the edge and hold a rail or wall for light support.
• Start by using both legs to rise up onto your toes.
• Shift your weight onto the target leg and slowly lower your heel below the step over 3–4 seconds.
• Return to the start position using both legs to rise again. That’s one rep for the target side.

Dosage guide: Start with 2–3 sets of 8–12 reps per side, 3–4 times per week. If this is easy and pain is minimal, move to single-leg raises for the whole movement. Progress by adding a backpack with books or using dumbbells once you can comfortably perform 12–15 reps.

Pain rule: A mild, manageable discomfort (up to 3–4/10) during the exercise can be OK for tendons, provided it settles within 24 hours and does not progressively worsen week to week. If pain is sharper or lingers, step the load back and get advice.

Common tips:

• Keep the knee straight for this version to bias the gastrocnemius.
• Let the heel drop only as far as comfortable—avoid “jamming” at the bottom.
• Maintain a steady tempo: up in 1 second, down in 3–4 seconds.
• Keep your foot pointing forwards; avoid rolling the ankle inwards.

Move 2: Bent-knee calf raise with slow lower (soleus-focused)

Why: When the knee is bent about 20–30 degrees, the soleus works harder. Strengthening the soleus is crucial for walking, running, and any activity requiring endurance—this deep muscle often gets overlooked.

How:

• Stand on the floor or a small step, knees slightly bent.
• Rise up onto your toes with both feet, maintaining that small knee bend.
• Shift onto the target leg and slowly lower your heel over 3–4 seconds, keeping the knee bent.
• Use both feet to rise back up and repeat.

Dosage guide: 2–3 sets of 10–15 reps per side, 3–4 times per week. Progress to single-leg throughout and then add load (backpack or dumbbells) as tolerated. The soleus is a workhorse—don’t be surprised if it fatigues faster than expected.

Common tips:

• Keep the knee bent the whole time for this move.
• Keep your torso upright and your balance light on the hand support.
• Tempo matters. The slow lower is the key stimulus for tendon adaptation.

Where to start if your tendon is sensitive: Begin on the floor rather than a step. Start with two legs up and two legs down, then progress to two up/one down for the lowering. If even that’s too much, start with seated calf raises (use a heavy book on the thigh) and build up from there.

What results should you expect?

Most people feel a difference within 2–4 weeks of consistent practice: less morning stiffness, better push-off, and more confidence walking or running. Tendons adapt slowly, so give it 6–12 weeks for meaningful strength changes. If you’re not seeing improvement by week 4, it’s worth a review to tweak your plan.

Supportive self-care you can apply today

• Adjust, don’t stop: If pain is flaring, reduce volume and intensity but keep moving. Swap runs for brisk walks or cycling, shorten sessions, or remove hills and sprints temporarily.
• Footwear check: A stable, comfortable shoe with a slight heel drop can reduce strain during a flare. Avoid making big changes overnight; transition gradually.
• Warm-up that counts: Ankle circles, gentle calf raises, and a short walk before a run or gym session help prepare the tendon.
• Smart pacing: Follow the “next-day rule”—if your symptoms are considerably worse the morning after, you did too much. Dial back by 10–20% and reassess.
• Mornings matter: Ease into your day. Start with 10–20 slow, easy calf raises on the floor before that first set of stairs.
• Self-massage: A few minutes with your hands or a small ball on the calf can reduce tension perception and improve comfort, especially post-activity. It’s a short-term helper, not a cure.
• Mobility without forcing: Gentle ankle dorsiflexion work—like knee-to-wall taps—can help if you’re stiff, but avoid aggressive stretching into sharp pain.
• Recovery basics: Sleep, protein intake, and managing stress all influence how tendons feel and repair.

When to see a professional

It’s sensible to book an assessment if:

• Your pain has persisted for more than 2–3 weeks despite sensible self-care.
• Morning stiffness is getting worse or starting to limit your day.
• You feel a sudden “pop”, can’t push off, or have significant weakness or swelling.
• You have redness, warmth, and calf swelling with unexplained breathlessness—seek urgent care.
• You’ve recently changed medications or have health conditions that can affect tendons and you’re unsure how to proceed.

Seeing a GOsC-registered osteopath can save time by clarifying what’s driving your symptoms, giving you a tailored plan, and helping you progress safely.

What to expect at your appointment with Jeremy

At JJB Osteopath Cura Rooms in Angel, London, your session is calm, collaborative, and focused on your goals. Here’s how it typically runs:

• Conversation: We’ll discuss your symptoms, activity levels, work, footwear, training changes, and medical history. I’ll listen to what matters to you—returning to parkrun, walking pain-free on holiday, or simply managing the stairs with confidence.
• Movement assessment: I’ll check your ankle mobility, calf strength, balance, and relevant links up the chain (hip/knee/foot control). If needed, I’ll consider whether imaging or onward referral might be appropriate.
• Hands-on care: Gentle techniques to reduce muscle guarding and improve joint motion. This can make it easier to load the tendon effectively.
• Personalised loading plan: We’ll build your program around the two core moves and any extra exercises that suit your needs—simple, trackable, and adjustable as you improve.
• Self-management tools: Practical advice on pacing, warm-ups, footwear, and habits that support recovery.
• Clear follow-up: You’ll leave knowing what to do, how often, and when to review. Typically, we’ll check in every 1–3 weeks at first, then space out as you progress.

My aim is to give you the confidence and tools to get back to your activities—with less pain, more strength, and a plan you can trust.

Why choose an osteopath in Angel Islington?

If you live or work near Angel, Islington, it’s easy to fit care into your week. Being local means we can track your progress closely and adapt your plan as you go. As an Osteopath Angel London, I’m used to working with runners along the Regent’s Canal, cyclists commuting across the city, and professionals based around Old Street and the City.

While this article focuses on the calf and Achilles, I also help patients with back pain, neck pain, TMJ (jaw) issues, sciatica, shoulder and hip problems, and more. If you’ve been searching for “Osteopathy for Achilles tendinopathy” or want support for another musculoskeletal concern, I’m here to help.

Practical progressions for the two moves

To keep things clear, here’s a straightforward path you can follow. Adjust up or down depending on how you feel, and remember: consistency wins.

• Week 1–2: Floor-based, two up/one down (both moves). 2 sets of 10–12 reps, 3–4x/week.
• Week 3–4: Move to a step if tolerable. 3 sets of 8–12 reps. Keep the slow lower. If pain is over 4/10 or lingers, stay on the floor longer.
• Week 5–6: Single-leg throughout on a step. Add a backpack with light weight for challenge.
• Week 7–10: Continue to add load gradually (2–5 kg at a time), aiming for 3 sets of 8–10 reps with good form. If you’re a runner, reintroduce gentle hills or intervals in this phase if symptoms allow.

Note: Some protocols suggest daily loading; others use 3–4 sessions per week. Both can work. Tendons tend to prefer steady, progressive loading. If in doubt, ask for a plan tailored to your schedule and response.

Common misconceptions

• “Stretching alone will fix it.” Stretching can feel good, but it rarely resolves tendon pain by itself. Strengthening and progressive loading are key.
• “I should rest completely.” Full rest can reduce pain short-term but may weaken the tendon. Smart activity modification is usually better.
• “If it hurts, I’m causing damage.” For tendinopathy, mild discomfort during exercise can be acceptable. The important part is how it settles over 24 hours.
• “I’ll just push through.” Overriding your symptoms with more volume or speed often backfires. Progress is faster with a measured plan.

Your next steps

If your calf or Achilles is getting in the way—whether that’s a gentle jog along the canal, your commute, or keeping up with the kids—taking action now will save time and frustration later. Start with the two moves, keep notes on how you feel the next day, and adjust your training accordingly.

When you’re ready for tailored help, book a session at Cura Rooms in Angel. As a GOsC-registered osteopath, I’ll support you with evidence-informed care, a clear plan, and ongoing guidance to help you return to the activities you enjoy.

Learn more about my approach and book online at jjbosteopath.co.uk.

Frequently asked questions

Is this Achilles pain or something else?

Achilles tendinopathy usually causes pain or stiffness at the back of the heel or 2–6 cm above it, often worse in the morning or after rest. Calf strains tend to be more local within the muscle belly. Plantar heel pain is felt under the foot. If you’re unsure—or if symptoms are sharp, swollen, or you can’t push off—get assessed promptly.

How long does Achilles tendinopathy take to improve?

With consistent, appropriate loading, many people notice improvement within 2–4 weeks. Tendons typically need 6–12 weeks for meaningful strength and symptom change, sometimes longer depending on how long the problem has been present and your overall load.

Can I keep running while I have Achilles pain?

Often, yes—with adjustments. Reduce hills and speed, shorten runs, and monitor how you feel the next morning. If morning stiffness or pain progressively worsens, reduce volume further or take a short break while you focus on the two moves above. An osteopath can help you individualise this.

Do I need a GP referral to see an osteopath?

No. You can book directly. As an Osteopath Angel London, I regularly coordinate with local GPs and other professionals if needed and can advise on imaging or onward referral when appropriate.

A final word

Calf and Achilles problems are common—and highly treatable. With clear guidance, consistent exercises, and a plan that respects your goals, you can move with confidence again. If you’re looking for Osteopathy for Achilles pain with a practitioner who values evidence, clear communication, and patient-centred care, I’d be happy to help.

Book your appointment with Jeremy at JJB Osteopath Cura Rooms in Angel, London, or visit jjbosteopath.co.uk to get started.