6 Best Running Shoes For Achilles Tendonitis in 2025

This guide serves its educational purpose and is in no way here to give medical advice. If you’re experiencing discomfort or pain, consult a specialist. 

Painful Achilles tendons 

Pain in the Achilles tendon is also known as Achilles tendinopathy or Achilles tendinosis (shortened AT). This tendon, which connects a calf to the heel bone, starts hurting because it is being overused. If a runner insists on running with the Achilles tendinopathy, this can lead to the tendon rupture, which may need to be fixed with surgery. 

When runners experience AT, it’s usually non-insertional Achilles tendinopathy. The injury and pain occur around the middle of the tendon, which is why it is sometimes called midportion AT, and it mostly happens due to repetitive trauma (stress), exactly like running. We also have insertional Achilles tendinopathy, which occurs where the tendon inserts into the heel bone. It’s often caused by wearing the wrong footwear or having calcifications. 

Based on a study that looked at 1,700 runners, the Achilles tendon injury is the 2nd most frequent one, with 23.5% runners experiencing it. It’s also interesting that the highest frequency of injury was found in runners who run in carbon-plated shoes (19.3%). 

Just how important is Achilles tendinitis and why should you care about its healing process?

Not talking about the obvious - like not being able to move at all without our Achilles tendons - it’s also interesting that one study looked at the energy returned from the tendon itself and concluded it was higher in a stiffer shoe. The difference was very similar to those 4% Nike talked about: a 3.9% difference in the mechanical energy required per step. So, stiffer running shoes might improve the running performance because the energy returned from the Achilles tendon is increased! 

Even if you’re not into chasing PBs or running competitively, it’s important to focus on rehab and therapy because 5% of people with Achilles tendonitis end up with a tendon rupture as well. Then, it’s surgery time and, potentially, an even longer recovery period. 

6 shoe features to look for if you’re experiencing Achilles tendinopathy

As mentioned at the beginning, rehabilitation is a priority when dealing with the AT. Sure, shoes can help to a certain degree which is why we will discuss the next features throughout the guide: 

1. Cushioned running shoes - heel stack height of 30mm and above
2. High heel drop - 9mm or higher
3. Torsionally rigidity - running shoes that scored 4/5 or 5/5 on our lab tests 
4. Stiff heel counters - heel counters that scored 4/5 or 5/5 on our lab tests 
5. Firmer midsoles - those that scored 20 or higher on shore A durometers 
6. Daily trainers without a carbon plate - avoid tempo and race shoes. 

1) Cushioned running shoes for Achilles pain are great for heel strikers

If you’re experiencing Achilles tendinopathy, we recommend using running shoes that have a heel stack height of at least 30 mm (we classify these running shoes as cushioned). Having more foam below your heels helps means better shock absorption and it feels good because less stress is sent from the heels to the Achilles tendons that way. 

If you are a heel striker who runs in cushioned running shoes and you intentionally switch to minimalist or barefoot running shoes and, therefore, change your foot strike to the forefoot one, this change may increase the risk of tendinopathy. Another study confirmed this, showing that, for heel strikers, the peak Achilles tendon loading rate is significantly higher in minimalist shoes than cushioned shoes. 

Why forefoot strike is good AND bad for Achilles tendinopathy

A few bullets you should know when it comes to the foot strike and Achilles tendinopathy: 

• The majority of runners who experience painful Achilles are forefoot strikers, which makes sense given that the forefoot strike puts the most stress on the Achilles tendons, as found in this study. 
• The majority of AT-affected runners run in carbon-plated shoes, which makes sense as most carbon-plated shoes are made for fast runs and forefoot strikers. Slower runs are actually better for the Achilles so no wonder fast shoes made things worse. 

A forefoot strike can do your Achilles both good and bad. It depends on your goals. 

The bad

If you’re already experiencing Achilles tendinopathy, forefoot strike may harm you even more. Many studies have shown that forefoot strikers put more stress on the Achilles tendons (1, 2, 3, 4, 5).

One study looked at 550 runners with running-related injuries and found that midfoot strike had the highest correlation with Achilles tendon injuries.  

The good

What many of these studies also show is that a gradual transition toward a forefoot strike can help with strengthening the Achilles tendons which is important if you want to prevent (another) injury. It’s important for the transition to be gradual so that your whole body adapts to the new strike and what it brings - different landings, toe offs, foot muscles being activated (much) more, higher-leg muscles being utilized less, your overall body position, etc. 

2) Higher heel drop is recommended for Achilles tendonitis 

We recommend a heel drop of 9 mm or more. This higher drop usually means a heel strike because there’s a lot of foam at the back that can come between you and your forefoot strike, so you land on the heel. But, it also means that higher-leg muscles are utilized more! 

Thanks to our stack height measurements, we calculate the heel drop by subtracting the forefoot stack height from the heel stack height.

In contrast, in zero- and low-drop running shoes, more stress is put on foot muscles and lower-leg muscles. And that’s exactly why we recommend higher-drop shoes, to let the Achilles tendons work less and let the thighs, hip muscles, and glutes work more.

We have covered this topic (heel to toe drop and it’s effect on runners, be it a foot strike or muscle use and injuries) in great detail in our guide Heel to Toe Drop: The Ultimate Guide. We highly recommend reading it! 

3) Torsional rigidity is good for AT

Torsionally rigid running shoes are those shoes that you can’t twist easily. They fight back. As a contrast, torsionally flexible running shoes are twisted easily and a lot. 

Shoe that got a 4/5 torsional rigidity rating 

Shoe that got a 1/5 torsional rigidity rating

For painful Achilles tendons, we recommend rigid running shoes. Ideally, those that scored 4/5 or 5/5 on our assessments. And here’s why, such shoes won’t have your feet wobbling on uneven surfaces, when cornering, and similar. They will give extra support and stability that are much appreciated by the Achilles tendons! 

It’s important to note that, while shoes can be quite torsionally rigid, they can still be longitudinally flexible. This flexibility helps with the natural running feel because our feet are flexible on their own and many runners prefer a similar feel, not a stiff platform (like many approach shoes and hiking boots have). 

In the lab, we use a machine to clamp the forefoot to the surface, adjust for the rocker, and then bend the shoe 30 degrees. The more force the machine needs to do that, the stiffer the shoe and the higher the number on the display. Knowing this, it’s easier to decide how rigid and stiff/flexible you want your platform to be. 

4) Stiff heel counters but not harsh heel cups

Stiff but not harsh? What we mean is actually heel counters that offer support but do not hurt your heels and Achilles even more. To cradle the heel, running shoes often have a lot of padding. 

Now that we know your heels should be hugged, that hug should be firm. This means that the heel counter should be stiff. The stiffer it is, the better the lockdown of the heel. This immobility makes the tendons work less or, at least, not overwork. 

This heel counter got the highest rating: 5/5, meaning it is as stiff as it gets 

This heel counter got the lowest rating: 1/5, meaning it is as flexible as it gets 

We found that the heel counters who scored 4/5 or 5/5 give the best support for painful Achilles. This stiffness comes from internal and/or external heel counters. Internal ones are noticed when shoes are cut in half and external ones are easy to see. 

Padded and stiff is usually a great combination, until it isn’t. Even with the padding, some heel cups can be very harsh and irritate your tendons. 

If you notice discomfort in this area, we recommend choosing a different pair of shoes. 

5) Extremely soft midsoles are a NO

Some foams are very soft and they feel great but, in the long run, they are not so great for Achilles tendinitis. Softer foams also mean more movements and more muscle work in our feet, however small. That’s why we recommend slightly firmer foams: those who got at least 20 on the shore A durometer. 

We always perform this test on running shoes cut in half because the durometer needle needs to be stuck into the raw foam. If we were doing it on the outside, on shoes that are not cut in half, the numbers would also reflect protective overlays, colors, and similar factors, and the results would be wildly inaccurate. 

Given that the current midsole softness average for road running shoes sits around 20 HA, this is not a big restraint, but more like a word of caution. 

Keep in mind that we measure the softness of the midsole itself. Many running shoes for painful Achilles feature a cushy insole. 

If this is your cup of tea, here’s a selection of shoes with the thickest insoles: 

6) Running slower can help with Achilles tendonitis 

Running at faster paces seems to increase the stress on the Achilles tendons for heel strikers, as shown in this study. Specifically, the study looked at the runners running on a treadmill at 2m/s to 5m/s. 

If you own tempo and race shoes, it might make sense to move to the daily trainers while recovering from Achilles tendonitis. We also recommend shoes with no carbon-fiber plates when you’re dealing with Achilles tendonitis. 

Rocker technology might help runners dealing with painful Achilles

When researchers worked with people who have been suffering from non-insertional Achilles tendinopathy for at least 3 months (although the average duration was 22.5 months), they discovered that rockered shoes reduced the plantar flexion moment by 13%, both when walking and running. The Achilles tendon load rises proportionally to the plantar flexion moment, which is why this is related to Achilles injuries. 

This 13% reduction is significant and tells us that rockered shoes might help runners dealing with Achilles tendinopathy. 

Rockered running shoe rocks back and forth smoothly, unlike those with no rocker that just fall flat onto the ground

Arch support in running shoes for Achilles tendon pain

Regardless of the foot condition, runners still overpronate (or not). In case you do overpronate, you might enjoy the support and stability that is found in stability running shoes. These running shoes are made for runners whose ankles collapse inward at the landing, which is why they use the inner side of the shoe more, which can be easily noticed when looking at the bottom of the shoes. 

The majority of runners who overpronate have flat feet. 

Running shoes that are made for overpronators offer extra arch support by integrating a) trademarked technologies, or b) geometrical shoe elements. These running shoes are always clearly marked as stability shoes and brands love promoting these specific elements. 

Super-stable running shoes for AT

One of the features that makes all running shoes stable, regardless of the pronation, is a wide platform. This is something we always measure in our lab so you can always check the numbers and compare to the averages, at least.

Daily trainers often have a wide platform, unlike race-day shoes which are narrow and often so tall that they are unstable. 

If this stability matters to you, look for the widest platforms found in running shoes for painful Achilles tendons. 

Wide, narrow, or a tall toebox? 

We all have different needs because we all have different feet and toes. Here, we offer running shoes for Achilles tendonitis that have a wide toebox, a narrow toebox, and a tall toebox. While the first two might be self-explanatory, the 3rd option is here because no one should have black or bleeding toenails! 

In our lab, we pour gel into the shoe and freeze it to create a perfectly fitting cast. This allows us to precisely measure the volume of the toebox

Once the cast is ready, it is easy to measure the width of the shoe and the width of the toebox. 

Given that you may need more room around the ball of the foot or at the big toe, we will offer both options. 

If your big toe is pointing up, look for more vertical space in the toebox. 

Avoid a lace bite when dealing with painful Achilles tendons

We all know a superb lockdown is a must when running. However, when runners struggle with painful Achilles, they might tighten the laces even more, because they want to be extra sure that their heel won’t slip or that their feet won't do any extra work. This may lead to a lace bite though. 

If you’re one of these runners and you feel like you need thicker tongues for tighter knots, these running shoes have the fattest padding in the tongue that you may enjoy: 

What happens if you keep running with the Achilles tendinitis 

We’ve all been there. There’s a race you want to participate in, and the Achilles start flaring up. But you really want to do the race, maybe even at the cost of harming your Achilles tendons even more. You try to calm them down with ice packs. But the pain persists. 

So, what will it be, ibuprofen or rest+rehab? 

If you keep running through the pain, 3 things may happen: 

1. Injuring the tendons even more (more pain, more rehab needed)
2. Injuring the tendons to the point where they rupture, which is usually taken care of surgically 
3. Altering your gait biomechanics because you’re favoring the uninjured leg, makes things even worse for the injured Achilles tendon. 

We recommend visiting a specialist, getting a proper diagnosis, and doing rehab!