I am a graduate and usually run 30-40 three times a week using a treadmill but for the 2nd time in 3 months I have ground to a halt because of a tender and painful Achilles tendon. I always do a long warm up because of my age (69) and because I have problems with stretches before and after (I have arthritis in my knees which limits the amount I can bend my leg to lunge) I took a week off when my tendon started playing up last Wednesday and it seemed OK so I went back to running today after a weeks rest. Bad idea! I warmed up for 10 minutes and then ran on the treadmill as usual but after 3 minutes it felt tight and after 5 minutes here I am back on the couch again feeling sorry for myself. Any suggestions on what to do next would be most helpful.