Who has had achilles tendonitis?

I am four weeks into achilles tendon pain just from walking (annoying or what?!). I started self treatment two weeks ago with rolling my calf on a roller to massage it and also eccentric heel dips (or whatever they are called). I am thinking of combining the two techniques into one session. BIG question being: would you roll first followed by dips or vice versa? Would there exist an optimal way to expedite recovery?

Also, for a bonus point, I have never raised my heel when resting. Is there science to suggest I should for this particular ailment?

Any other tips welcomed!

I am hoping to do a large 28km walk in two weeks. At the moment I can walk upto 6km pain free and then the weakness and dull pain begins and limping as a result.....

submitted by /u/englangtrainer
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Who has had achilles tendonitis? posted first on your-t1-blog-url