what exercises to do for achilles heels pain?

[jedi_d]

Hello folks,

I'm starting to run again.. after about 4 months off... I can only do about 6k at the moment but my achilles heels are letting me down.... any suggestions on what exercises to do before and after a run? at the moment, I do no stretching but I know this is wrong...

[pinkaardvark Graduate10]

I believe if you have pain. No exercise will help other than rest. If it is just tightness then compressing a tennis ball under your foot to release the fascia is meant to help relieve the achiles. Vids on youtube

[misswobble Graduate10 in reply to pinkaardvark]

Is the back of your shoe rubbing and irritating it? Some shoes have hard heel counters.

Strengthening your calves is all! There is loads you can and do to toughen up your legs, feet, and calves The Achilles runs the length of them all so it needs addressing if you’re hurting. You need to get busy with some exercises 💪😃👍

[ju-ju- Graduate10]

Ouch.... eccentric heel drops are best ( google for exercises). Ease back in gently as too much mileage and hills can aggregate. Get it checked out if you aren’t sure.... take care...

[jedi_d in reply to ju-ju-]

Thank you all, I think I will do the heel drops and only run twice a week, swim and cycle to help compliment that.

Shoes aren't rubbing back of feet, I think it's just my age, 40s. Wil rest as I don't want an injury....