edamame wrote:
Eccentric calf raises.
Eccentric calf raises.
Eccentric calf raises.
Don't wear boots or dress shoes with a heel. Run on grass as much as possible. Limit/ avoid hills.
Mostly this^
Eccentric alf drops.
Eccentric alf drops.
Eccentric alf drops.
I've been dealing with achilles issues for more than a year. I was doing weighted raises and they would help, but I never quite got rid of it, flared up easily, etc... Then I started doing A TON of drops. Up on two feet, down slowly on one, like a 6 to 10 count down. If it's really painful, start your drop with your foot a few inches above the floor and do it on a flat surface so you can't get past parallel. If it tolerates it, get way up on your tippy toes and go allll the way down. Do them multiple times a day. Do sets until it fatigues. It will get worse before it gets better, but then it will get much better.