Hope somewhere out there has some advice. About a month ago, I started doing yoga and HIIT classes. Was doing a lot of box jumps, lunges, jumping rope, squats, etc. A week later, during yoga, in downward dog pose, I felt sharp twinges go up back of heel. Ever since, cannot over flex heel without feeling painful twinges. Went to foot doctor, said insertional achilles tendonitis, gave 600 mg ibuprofen, heel lifts and said come back in a week. No X-rays, no MRI. Rested it and went back in a week. Was fine as long as I didn't over flex foot. Fitted me for orthotics but haven't received them yet. Told me to stretch it a little but stop when I felt pain. No PT needed. Started feeling achy in lower leg and calf and hamstring muscles felt tight. I know a friend who is a PT so picked his brain the other day, he said start stretching slowly. Do calf raises, heel drops (but stop before I feel pain since heel drops is what brings on the painful twinges), ankle circles, calf stretch against wall. Did those 2 days ago and felt fine next day. Yesterday, I started feeling pain and soreness in tendon 2-3" above heel! Ugh!!! Didn't do any stretches since that first time but wore some boots that were slightly irritating that area so I thought it was from the shoes. Still feeling this weird achy-ness from the knee down in leg (I think its my bones) and muscles don't feel right (tightness??). This morning woke up to pain and soreness in same area (2-3" above heel). Slightly painful to walk, go down stairs, etc. My question is....Should I continue to stretch it? Is stretching making it worse or do I need to have a little pain before it gets better? Don't know whether to rest it or stretch it? Should I go to different foot doctor? Maybe orthopedist? I don't know what to do...I appreciate any advice. Thank you in advance