I had some mild achilles tightness that i ran through on and off for about 3 weeks (didnt really know about AT or suspect it could be that) then it started hurting a bit more and crunched a bit for about 2 days. the crunching and all pain is totally gone after a week of no running or anything. how do you know when to come back? just run a mile or two and see how it feels after?
ice bath 15 min followed by calf/soleus massage for 5 min in warm bath or in the shower repeat repeat repeat no stretching
how do you know when to come back? just run a mile or two and see how it feels after?
please
yes, just take day to day. don't run through discomfort. stop if it hurts. ice bath after run, warm bath (massage during bath) ice throughout day and some more mild massage do not stretch it