“I thought my opponent had hit me with the ball or their racket.”
It’s the phrase doctors hear time and again from squash players who have just ruptured their Achilles tendon. The sensation — a sharp crack followed by sudden collapse — is unforgettable.
The Achilles, the thick cord that connects your calf muscles (gastrocnemius and soleus) to your heel bone, is the largest and strongest tendon in the body. It absorbs and releases enormous forces every time you sprint, lunge or push off to reach a ball. When it fails, the consequences are serious.
Thankfully, a complete rupture is rare. Far more common are the nagging, stubborn forms of Achilles pain that haunt regular players — often developing gradually through overuse, poor mechanics or fatigue. Understanding both the catastrophic and chronic versions of this injury is key to preventing it.
(Abdulla Al-Tamimi suffered a ruptured Achilles at the 2025 Qatar Classic)
When It Snaps: Achilles Rupture
Achilles ruptures often strike without warning. Many players report no pain or stiffness beforehand. The typical cause is a sudden, forceful movement — a quick push-off or change of direction following a deep stretch — that overwhelms the tendon’s capacity.
Even an apparently healthy tendon can snap. The culprit is usually the natural ageing process: tiny, silent areas of degeneration that weaken the tendon’s internal structure over time. Then, one explosive movement acts as the final straw.
Ruptures are often accompanied by a distinct popping sound and immediate loss of strength. Walking becomes almost impossible. Most ruptures require surgical repair, followed by immobilisation in a brace or cast and a long rehabilitation process. Full recovery can take six months to a year, though many players never regain full power or confidence in that leg.
The More Common Enemy: Tendinopathy
While rupture makes headlines, the real scourge for squash players is Achilles tendinopathy — a chronic condition that causes pain, stiffness, and swelling but no complete tear.
Once called “tendinitis,” it’s now understood that long-term Achilles pain is not caused by inflammation but by microdamage and degeneration within the tendon’s collagen fibres. Over time, the body attempts to repair this damage by growing new blood vessels — and with them, new nerve endings. It’s these nerves that make the tendon exquisitely painful to touch or use.
Common causes include:
- Overuse and repetitive loading
- Sudden increases in training intensity or volume
- Tight or weak calf and hamstring muscles
- Poor footwear or court shoes lacking support
- Reduced ankle flexibility
- Previous injury history
In squash, the tendon is stressed most when driving out of a lunge or pushing explosively from the back of the court — movements repeated hundreds of times in a match.
Symptoms to Watch For
Early intervention is critical. Achilles pain rarely improves if ignored. Key warning signs include:
- Stiffness or soreness when getting out of bed or after long rest
- Pain at the start of a session that eases as you warm up
- A dull ache during long rallies or training sessions
- Sharp pain when pushing off explosively
- Swelling or tenderness along the back of the heel
Most players try to “play through it” until pain forces a layoff. Addressing symptoms early — with rest, load management, and targeted strengthening — can prevent months of frustration.
Treating Achilles Tendinopathy
The surprising truth is that the best treatment for a painful Achilles is exercise — specifically, slow, controlled eccentric strengthening. Though counterintuitive, loading the tendon helps it remodel and desensitise, making it stronger and less reactive.
Other interventions, like anti-inflammatory drugs or injections, have limited benefit for chronic cases. Some experimental treatments — such as aprotinin injections or nitrate patches — have shown promise but lack consistent evidence. The foundation of recovery remains structured, progressive loading under the guidance of a physiotherapist.
Eccentric Strengthening Programme
Perform these exercises twice daily under professional supervision, four or five sets of 15–20 reps each:
Sequence A: Straight Leg
- Stand with the balls of both feet on a step, heels off the edge, knees straight.
- Lower both heels slowly towards the floor.
- Push up through your toes to lift the heels as high as possible.
- Lift one foot so the other bears your full weight.
- Slowly lower that heel again before returning to both feet and repeating on the opposite side.
Sequence B: Bent Leg
Repeat the same sequence but keep both knees bent throughout — this targets the deeper soleus muscle.
This programme builds resilience by strengthening both the tendon and surrounding muscles while retraining your nervous system to tolerate load.
Prevention: Flexibility, Strength and Balance
Prevention begins with good ankle mobility. Limited dorsiflexion (the ability to flex your ankle so the knee moves forward over the toes) increases strain on the Achilles.
Try this simple flexibility test:
- Kneel facing a wall, one leg in front.
- Place your lead toes about 5 inches (12cm) from the wall.
- Keeping your heel down, lean forward until your knee touches the wall.
If you can’t reach the wall from 5 inches, your flexibility is limited — and your risk of injury higher. Work to improve it gradually through stretching and mobility drills.
Active Stretches (10 reps daily, holding each for 2 seconds):
- Gastrocnemius stretch: Seated with leg straight, pull toes toward you using a strap.
- Soleus stretch: Seated with knee bent, pull toes upward.
- Hamstring stretch: Lying on your back, raise one leg straight, using a strap for assistance.
Strengthening Exercises (2 sets of 15 reps daily):
- Standing calf raises (focus on slow, controlled lowering).
- Seated calf raises (pressing against a block or resistance).
- Tibialis anterior lifts (pulling toes upward against hand resistance).
Self-Help and Management
If you notice mild pain or stiffness:
- Reduce your court time temporarily — rest now beats months off later.
- Start an Achilles conditioning routine with eccentric exercises.
- Check your footwear: worn soles or poor heel support amplify tendon strain.
- Apply ice after play to control pain and swelling.
If symptoms persist or worsen, consult a sports physiotherapist. They can tailor load progression, evaluate biomechanics, and prevent a partial tear from becoming something far worse.
The Takeaway
The Achilles tendon endures more punishment in squash than almost any other sport. Its strength allows explosive play; its fragility can end seasons.
Whether you’re a professional or club player, vigilance is your best defence. Keep your calves strong, your ankles mobile, your workload gradual, and your shoes supportive.
If your tendon starts whispering its warnings, don’t wait until it screams.
