IF I MAY ADD IN CAPITALS TO THIS PERFECT ADVICE, WITH SOME RECENT EXPERIENCE OF SUCCESSFUL RECOVERY
1. Stop running. Ride the bike. I'd say for a month, just to be sure. Swimming will also help with the underlying felxibility issues. EVEN STOP FOR TWO MONTHS. SWIM TO KEEP AEROBIC SYSTEM GOING AND TO MAKE YOUR BEER MORE ANJOYABLE THAN JUST COUCHING IT. STOP UNTIL THE PAIN IS ** COMPLETELY ** GONE
2. Stretch the hamstrings and IT band regularly (2-3 times per day, if you can). If you have tight hamstrings, this is probably what is forcing the extra stress on the achilles. It's all connected. Also, stretch the hip flexors. STRETCH YES BUT DO IT CAREFULLY. MAKE SURE YOU DON'T PULL ON THE ACHILLES IN ANYWAY WHEN YOU DO.
3. Eccentric calf raises. 2-3 sets of 15 with affected leg. YES AFTER THE PAIN HAS GONE. TWO LEGS TO PUSH UP, THEN GO DOWN ONLY ON THE AFFECTED LEG, SLOWLY
4. Deep tissue massage of the calf and achilles helps. Find someone who will make you scream. MAKE SURE HE KNOWS WHAT HE/SHE IS DOING. IF IT ENTAILS SCREAMING FINE. MY FEW SESSIONS WERE INDEED PAINFUL BUT SCREAMINGLY SO.
5. When building back, start off running very slowly (or go for long walks). I find that intensity is what bothers it more than mileage. Before my injury, my everyday run pace was 6:30-7:00, I started back with runs in the 8-9 minute range for the first couple of weeks. WALKS ARE A GREAT WAY TO START. MAKE SURE YOU ARTICULATE FULL RANGE PAIN FREE BEFORE RUNNING. WALKING IN DEEP HOT SAND WAS IDEAL.
5. Wait until it is not sore to the touch to begin running again. Do not run through pain. YES< WORTH EMPHASIZING: " DO NOT RUN THROUGH PAIN". AND YES GOOD LUCK. IT TOOK ME THREE MONTHS. BUT I AM TOTALLY FINE NOW AND THERE IS NOT EVEN AN INKLING OF SUSPICION THAT THIS PARTICULAR EPISODE COULD BECOME CHRONIC. OF COURSE IF I DO SOMETHING STUPID AGAIN, A NEW EPISODE MIGHT OCCUR. BUT DEALING EFFECTIVELY WITH INJURY DOES WORK AS AN INJECTION OF OPTIMISM I MUST SAY...
Good luck. AND IN CAPITALS: GOOD LUCK!