The Achilles tendon connects the two major calf muscles to the back of the heel. Under too much stress, the tendon tightens and becomes irritated (tendinitis).
Runners who dramatically increase training (especially hills and speed work) and have tight, weak calves are vulnerable.
Five times a day, apply ice.
Strengthen the calves with eccentric heel drops
Strengthen the calves with eccentric heel drops: Stand with the balls of your feet on a step. Rise up on both feet. Once up, take your stronger foot off the step. Lower down on your injured foot, dropping your heel below the step. Rise back up, return your other foot to the step. Do 20 reps.
You can do this exercise with knee bent at 45 degrees to activate the deep calf muscles.
TIP: In case of a minor strain , a few days off might be sufficient for healing . If you keep running as usual, you could develop a serious case that may take six months to go away. Keep performing heel drops daily to avoid flare up.
Prevent a Relapse:
Strong calves protect your Achilles from flare-ups.
Avoid aggressive calf stretching and wearing flip-flops and high heels, all of which can irritate the Achilles.