[Andy Reed]

Hi Josh

Sorry to hear about your injury.

Typically lower limb tendons respond well to heavy, slow loading protocols.  This typically involves (for the achilles) a slow eccentric lowering of the heel off the edge of a step. You go up on tip toes, then slowly lower the heel down (over 3 or 4 seconds) for 10-12 reps. Normally I recommend 3-4 sets every second day. Pain during this is fairly normal.

As soon as these are feeling easy/tolerable, additional weight should be added (hold a kettle bell/heavy pack etc). A smith machine also works really well for these (https://youtu.be/1lKjFPrYqf0).

I also prescribe bent leg calf raises such as seated calf raises with additional weight – some gyms have a calf raise machine, or a Smith machine works well (https://youtu.be/Nd25-BniuGQ). The key is to introduce some heavy, slow eccentric loading as soon as possible, using both straight knee and bent knee variations.

I find most people are able to train through this injury, though if things get worse, I wouldn’t hesitate to see a physio or sport medicine doc. Hope that helps.