Rest is not always the answer. In the case of tendon injuries, rest from running or other pain inducing activities might help the tendon feel better but it doesn’t help it heal and repair. How often have you tried resting an injury with a week off of running only to have the pain come right back? It can be frustrating, to say the least! Tendons get better with loading (strengthening). In the case of Achilles tendonitis, we recommend eccentric calf raises, which research has shown to be the most effective treatment for Achilles tendonitis. Perform this exercise for 3 sets of 10, 3 times a day. It is ok if this exercise is a little painful (1-4 out of 10 pain).
We also recommend that you use soft-tissue mobilization techniques for your calf muscle rather than stretching the already irritated tendon.
See the video below for instruction on eccentric calf raises and calf foam roller.
