Achilles strain

Things that have helped me:

1. Eccentric Heel drops - I started with doing 8 or 10 and then I add a couple more each week.  Try building up to 3 sets of 15.  

2. Foam rolling - Foam roll the calf and soleus a couple of times a day.

3. Compression - Compression sleeves or socks during running/cycling and post exercise.

4. Ice - 20 min 3x daily

5. Night splint - I go to sleep in it but usually pull it off around 1 or 2am.  Only do this when it is really bothering me.  Several nights with the splint on really seems to help.

6. Orthotics - Orthotics seem to really help I think mainly keep your heel elevated a little bit.

7. Try to stay out of flip flops and walking around barefoot.

Unless it is really bothering me I continue to run and bike.  I just cut back on intensity. 

N=1  I was training for a HIM last fall and had the brainstorm to do some hill repeats.  Couldn't walk the next day.  Two months later (no HIM), I still couldn't run.  I finally broke down (to cheap to pay the $60) and went to a deep tissue massage therapist.  Started running the following day and to date, I have had no problems

When she was digging around my lower calf she found some knots....felt real good!!  She said it was not actually the tendon that was inflamed.  The muscle where the tendon connects was knotted -up.  She has fixed several issues for me.  If you have never tried a massage therapist that does deep tissue (not the ones near the airport), you should give it a try.

I had bi-lateral achilles tendonapthy from Jan 2011 - Mar 2012.

I tried a variety of conservative treatments but here is how I would fix it if I had it again. 

See a running bio-mechanist or coach. Running puts a lot of strain on the body, it is quite technical and not always immediately resolved by reading born to run! They should film and critique your gait scientifically.  I run with a mid-foot strike but my foot lands in front of my hip. This means I use my quads not my glutes, my pelvis collapses and I over-pronate. 

See a podiatrist -orthotics may be on the cards

See a physio - a progressive program of eccentric heel drops is often advised for mid-insertional achilles problems (Google Alfredson achilles). You may initially only do 3x15 reps of heal drops to the floor with a slow 3 count. Eventually you will progress to below the floor at a faster 1 count and have added resistance. Progression is allowed when the perceived pain level is not increasing. A physio may also devise a program to work on muscular imbalances and massage therapy can release over-loaded muscles.

Take some fish oil, 2500milligrams a day. If you have good blood pressure try a glucosamine chondroitin msm potion.

Try to identify the bio-mechanical cause of your injury and treat that. Orthotics and heal drops worked for me, but not overnight.