How to enjoy your holiday with Achilles tendonitis - Practical tips to stay comfortable and active

You're going on holiday, but you have an unwelcome travelling companion ... Achilles tendonitis. This can feel stressful – but it doesn’t have to be. With the right preparation, you can still enjoy your trip without making your injury worse.

Whether you’re heading to the beach, exploring a new city, or going on a hiking break, simple changes to your daily routine, footwear, and activity levels can help protect your Achilles.

Remember, if you need help with an Achilles injury, you're welcome to consult one of our team via video call.

The terms tendinitis, tendonitis, tendinosis, and tendinopathy mean the same thing for all practical purposes, and we use these interchangeably in most of our articles.

In this article:

1. Terrain

2. Avoid a sharp increase in activity and spread the load

3. Shoes

4. Pain relief

5. What about my rehab?

6. How we can help

We’ve also made a video about this:

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Terrain

The kind of surface you’ll be walking on during your holiday can have a big impact on your Achilles.

Hills and inclines make your Achilles work harder than usual. When you're going uphill, your calf muscles and Achilles tendon do more of the lifting, and when you're walking downhill, they work to control your steps.

Consider packing folding Nordic walking poles to reduce the load on your legs during hikes. And if you're facing a steep but short incline, walking sideways or even backwards can sometimes feel easier – this should not become a habit, it's just a temporary solution.

Soft beach sand and pebbles are other surfaces that place extra strain on your Achilles. If possible, walk on firmer sand close to the ocean’s edge or use paved paths and boardwalks. Try to avoid spending too much time on soft surfaces if your Achilles is already sore.

Nordic walking poles can reduce the strain on your injured Achilles tendon.

Avoid a sharp increase in activity and spread the load

It’s easy to do a lot more walking on holiday than you normally would. That sudden jump in activity is something your Achilles might not appreciate. It’s better to build up your activity gradually before you go on holiday. If that’s not possible, try to mix active times with rest periods.

Planning your holiday with rest periods in mind is key. If you have a busy morning, plan a quieter afternoon and then take an easy morning the next day before an active evening event. Or when going for a walk, walk for a while, then find a café or bench to rest. Little changes like this spread out the effort your Achilles has to make.

Taking regular breaks during activities can allow you to get more done in a day without flaring your pain up.

Also, don’t be afraid to delegate! If you’re self-catering, let someone else go shopping for groceries. If the hire car is parked far away, ask a friend to bring it closer so you walk less.

Your limits will be different from someone else’s. Some people can jog a few miles without a problem, others find even a short walk difficult. Listen to your body and adjust your plans if needed.

The soreness from a busy day might not show up straight away – it often appears the next morning when you get out of bed or after sitting for a while.

Ideally, your Achilles symptoms should stay at a mild level – from 0 to 2 out of 10 on a pain scale. If you push beyond that, you may experience a significant flare-up of pain that makes your holiday a lot less enjoyable. However, this doesn’t mean you’ve caused damage. It just means your tendon has been worked harder than usual.

Shoes

Holiday footwear is often less supportive than what we wear at home. Flip-flops, flat shoes, and lightweight trainers don’t give your Achilles much support.

Consider packing heel wedges like the ones shown below that you can slip into your shoes. These slightly lift your heel, which can help to reduce the strain on your Achilles.

Look for sandals that strap onto your foot (see below) rather than those flip-floppy ones you have to grip with your toes. A sandal with a back strap or a good walking shoe with a higher heel-to-toe angle can be much more comfortable for walking.

Here's our article with much more detail and examples of the best everyday shoes for Achilles tendonitis.

If you're going hiking, test your walking boots before your trip. Some boots provide great support, but others might rub against your Achilles. If needed, adjust them with heel lifts or try boots with softer backs.

Interestingly, people who go skiing with Achilles issues often find ski boots comfortable because they lock the ankle in place, preventing movement that might irritate the tendon. Just be mindful of falls or unexpected terrain while skiing.

Skiing is usually well-tolerated by an injured Achilles as long as it's not overly extreme.

Pain relief

Pain relief falls into two categories: calming the Achilles tendon itself and relaxing tight muscles around it.

Ice is a simple option. An ice pack or even a bag of frozen peas can help to ease discomfort. Just wrap the ice in a towel and use it for 10 to 15 minutes to cool the area without making it numb. Icing won’t fix your tendon injury but can give short-term pain relief.

Read more about icing your Achilles tendon for pain relief.

If you need medication, choose over-the-counter painkillers you’ve used before and know are safe for you. Try to avoid non steroidal anti-inflammatories like ibuprofen unless advised otherwise, as they might slow tendon healing if used too often.

Tight calf muscles and other areas around your Achilles can make things feel worse. Rolling your calf over a tennis ball, golf ball, or foam roller can help to loosen things up. Here are our tips for using massage for Achilles pain relief.

You could also consider dry needling by a registered practitioner or a professional massage – just avoid massaging the tendon directly, as that might irritate it.

What about my rehab?

Your strength exercises are an important part of Achilles rehab. If you’ve been working with a physiotherapist, keep up your exercises as much as you can during your trip. But it’s often best to adjust them depending on what else you're doing.

If your holiday is short, a break from exercises for a week won’t undo your progress. But if you can fit them in, aim for one or two sessions per week to maintain your strength.

If your holiday is busier than normal, you might dial the exercises down a notch – perhaps using less weight or doing fewer reps.

Even gentle movement can help. A few calf raises on both legs or light walking can reduce stiffness, especially in the mornings or after sitting for a while.

Planning ahead is your best tool. Pack the gear that helps you (like heel wedges or a massage ball), keep an eye on how much you’re doing each day, and build your strength before your trip to give your Achilles the best chance of coping well. Your physiotherapist can help you figure out the best strategy for this.

How we can help

Need help with your Achilles injury? You’re welcome to consult one of the team at TMA online via video call for an assessment of your injury and a tailored treatment plan.

We're all UK Chartered Physiotherapists with Master’s Degrees related to Sports & Exercise Medicine or at least 10 years' experience in the field. All of us have a wealth of experience working with athletes across a broad variety of sports and ranging from recreationally active people to professional athletes. You can meet the team here.

About the Author

Alison Gould is a chartered physiotherapist and holds an MSc in Sports and Exercise Medicine. You can follow her on LinkedIn, Facebook, Instagram, and Twitter.