Best Running Shoes for Achilles Tendinopathy: A Physio’s Guide

Introduction

Achilles tendinopathy, a common ailment among runners, can be a debilitating condition. As a physiotherapist with years of experience treating this issue, I’ve seen firsthand how the right footwear can make a significant difference in managing symptoms and promoting recovery. In this blog, I’ll share my recommendations for the best running shoes for those suffering from Achilles tendinopathy.

Understanding Achilles Tendinopathy

Achilles tendinopathy involves the degeneration of the Achilles tendon, which connects the calf muscles to the heel bone. It often results from overuse, improper footwear, or a sudden increase in physical activity. Symptoms include pain, stiffness, and swelling in the tendon area.

4 Key Features to Look for in Running Shoes

When selecting running shoes for Achilles tendinopathy, it’s crucial to consider the following features:

1. Heel Drop: A higher heel drop (8-12mm) can reduce strain on the Achilles tendon by slightly elevating the heel. This is ok in the short term to keep an unhealthy tendon happier, but in the long term, it is essential to return the tendon to good health and ideally a neutral heel.
2. Cushioning: Good cushioning helps absorb shock and reduce impact on the tendon.
3. Arch Support: Proper arch support can distribute pressure evenly and prevent additional strain.
4. Fit and Comfort: Shoes should fit well and be comfortable to avoid additional stress on the Achilles.

Tips for Managing Achilles Tendinopathy

In addition to choosing the right running shoes, here are some tips to manage Achilles tendinopathy:

1. – Gradual Increase in Activity: Avoid sudden increases in running distance or intensity.
2. – Regular Stretching and Strengthening: Focus on calf stretches and eccentric exercises for the Achilles tendon. Ensure adequate strength in both the Soleus and Gastrocnemius muscles.
3. – Ensure good Alignment and Biomechanics: This is essential to offload the Achilles Tendon.
4. – Proper Warm-Up and Cool-Down: Always warm up before and cool down after runs to prevent strain.
5. – Listen to Your Body: If you experience pain, take a break and consult with a healthcare professional.

I cover all of this in my Online Achilles Tendinopathy Program.

Top Running Shoes for Achilles Tendinopathy

I have always stuck with New Balance and Asics trainers but there are other great options on the market. Here are some of the best running shoes recommended for those suffering from Achilles tendinopathy:

Brooks Adrenaline GTS 21

• Heel Drop: 12mm
• Cushioning: Excellent cushioning with DNA LOFT and BioMoGo DNA.
• Support: Guiderails holistic support system provides stability and helps prevent overpronation.
• Why It’s Great: The Adrenaline GTS 21 offers a balanced mix of support and cushioning, making it a top choice for those with Achilles tendinopathy.

ASICS Gel-Nimbus 23

• Heel Drop: 10mm
• Cushioning: GEL technology cushioning in the rearfoot and forefoot.
• Support: TRUSSTIC technology enhances stability.
• Why It’s Great: Known for its plush cushioning and support, the Gel-Nimbus 23 helps reduce the impact on the Achilles tendon, making each stride more comfortable.

Saucony Triumph 18

• Heel Drop: 8mm
• Cushioning: PWRRUN+ midsole provides a responsive and plush feel.
• Support: FORMFIT design ensures a snug fit.
• Why It’s Great: The Triumph 18 offers a smooth and cushioned ride, which is ideal for reducing Achilles strain.

Hoka One One Bondi 7

• Heel Drop: 4mm (although lower, it’s exceptionally cushioned)
• Cushioning: Full EVA midsole provides maximum cushioning.
• Support: Meta-Rocker technology promotes a natural stride.
• Why It’s Great: Despite its lower heel drop, the Bondi 7’s exceptional cushioning can help absorb impact and reduce stress on the Achilles tendon.

New Balance Fresh Foam 1080v11

• Heel Drop: 8mm
• Cushioning: Fresh Foam midsole offers plush cushioning.
• Support: Bootie upper construction provides a supportive fit.
• Why It’s Great: The Fresh Foam 1080v11 combines cushioning with a snug fit, ensuring comfort and support during runs.

Conclusion

Selecting the right running shoes is a critical step in managing Achilles tendinopathy. But to fully resolve the problem you must regain tendon health through appropriate rehab. The shoes mentioned above offer a combination of cushioning, support, and comfort that can help alleviate symptoms and promote recovery. Remember, every runner is different, so it may take some trial and error to find the perfect pair for you. If you have persistent pain, consult with a physiotherapist or healthcare professional for personalised advice.

As a physiotherapist, I understand the importance of finding the right gear to support your health and fitness goals. I hope this guide helps you make an informed decision and keeps you running comfortably and pain-free. If needed I would also love to help you fully resolve your problem and regain tendon health – click the link below.

Take care, Helen

Helen Manders BSc (Hons) MCSP HCPC

Chartered Physiotherapist Since 2001

P.S. If you need help with your Achilles Tendon I would love to help you get back on track. Click to see how I can help you.