If your Achilles feels stiff, sore, and unpredictable, you’re not alone. Stretching might seem like the logical fix. It’s easy, feels productive, and everyone recommends it. But here’s the truth: stretching might actually be the worst thing you can do for a sore Achilles tendon. Not only could it be delaying your recovery, but it might even be making things worse.
Let me introduce you to Emily…
Emily’s Sore Achilles Story
Emily’s sore Achilles stiffness seemed to come out of nowhere. At first, it was just this annoying little thing she felt in the mornings; tight, but manageable. She thought, No big deal. It’ll go away.
But it didn’t.
Getting out of bed started to feel like stepping on a rusty hinge. Her Achilles tendon was stiff, uncooperative, and frustratingly unpredictable. Some days it loosened up by mid-morning. Other days, it stuck around all day like a bad mood.
So, she did what everyone seems to suggest: stretching. At first, it felt good, like she was doing something to help. But the tightness kept coming back. And the more she stretched, the less consistent things felt.
“Why is this happening? Am I making it worse?” Emily thought. Mornings became a battle, and she couldn’t shake the worry: What if I’m doing more harm than good?
She was over it. The soreness. The stiffness. The endless cycle of trying things that didn’t work. Stretching wasn’t the answer. But what was?
Why Stretching Isn’t the Answer
Stretching feels like the right thing to do. It’s what everyone recommends, and it seems so logical: tightness = stretch it out. But when it comes to your Achilles tendon, this logic just doesn’t hold up.
Here’s why.
The Achilles tendon isn’t “tight” like a rope. It’s more like a spring, and stiffness is part of how it works. When your Achilles feels sore or stiff, it’s often a sign that the spring has been overloaded, and not that it’s too short.
Stretching that overloaded spring? It’s like pulling harder on a slinky, you’re not doing it right!

And here’s the kicker: research shows that stretching an irritated tendon can actually slow recovery. Instead of helping, you’re keeping it in that same frustrating cycle—stiffness in the morning, soreness after activity, and worry about making it worse.
So if stretching isn’t the answer, what is?
What Actually Works
When Emily learned the truth about stretching, she was frustrated. She’d wasted so much time on something that wasn’t helping. But it also gave her hope. If stretching wasn’t the answer, maybe there was something else that could actually work.
And there is.
Your Achilles tendon is a powerhouse handling up to 8x your body weight every time you move. When it gets sore or stiff, it’s not because it’s weak; it’s because it’s overworked and overloaded.
What Emily really needed wasn’t just a new exercise or quick fix. She needed:
- A plan to strengthen and lengthen her Achilles tendon with the right exercises, not stretches.
- Small changes, like adjusting shoes or activity, to give her body a break.
- Insights into how her body heals, so she could stop feeling stuck and start seeing results.
This is exactly what you’ll get in our free 7-day Tendon Time series. You’ll learn:
- Why stretching isn’t the answer—and what actually works.
- The science of strengthening and healing your Achilles.
- Small, smart changes that reduce strain and speed up recovery.
Your Next Step
Your Achilles can feel better. You just need the right plan.
About the Author

Tim Mulholland is a Melbourne-based podiatrist, clinical educator at La Trobe University, and director of Pride Podiatry. With years of experience treating stubborn Achilles injuries, Tim has helped clients overcome pain and stiffness to get back to the activities they love. Having battled Achilles tendinopathy himself, Tim combines personal experience with professional expertise to provide clear, actionable advice that works. When he’s not helping clients, Tim enjoys running, great food, and cheering on the Geelong Cats
Before You Go
If you’re struggling right now with a sore Achilles tendon and looking for a very quick win? You might find that improving your shoes for your Achilles tendon or shockwave therapy could help.