R Lower Leg, Achilles Tendonitis
2020-03-31 – 2020-05-02
Grade: 2
over stretched on long run, knew it would get worse so turned around and walked back towards home, then got a ride home.
Walked up to the "levee" along the walked K-10 and pain at the top said I should walk 4 miles home.
Start icing 3/31
2 Rob Jones exercises: 2x10 heel drops - on stairs lift right heel then drop slowly drop (~ 5 sec), Use left leg to lift right heel, repeat. Reverse if you want and do same for left heel.
After 2 weeks, do heel strengthening - in a lunge position with right heel back, use a strong elastic hooked to a door to create tension. Do 20 heel drops, then repeat again.