In reply to WindyBurper:
Hi Windy
I had this when I was in my twenties and it’s a bugger to shift if you don’t treat it correctly.
You are correct by resting it from any causative activity and the taping is a good idea to offload the tendon.
Generally the eccentric treatment for this injury is a 3 phase one, and it may exacerbate your symptoms whilst doing it, it it’s important to carry on unless it’s excruciating.
Single leg sets are phase 2, and too advanced for you yet by the sounds of it.
Phase 1 is double leg squats for up to twelve weeks or sooner if it resolves/ gets too easy.
Hold onto a firm surface with 2 hands, and slowly squat down, taking the weight through your bad leg. When you get to the point of painSTOP, and push up through the good leg. Aim to build up to 90 reps every day.
Stretches are important for all lower leg muscles.
1.Prone knee flexion which will also stretch your hip flex0rs
2. Calf stretches with straight leg and bent knee for Gastrocs and soleus
3. a decent hamstring stretch
3 x 1minute 3 times a day.
I would also add in some sets of ‘clams, bilaterally and bridging.
I would walk on the flat for some cardio and use poles as suggested if you must do inclines/ declines.
Also, friction massage the painful spot in a sideways direction.
Hooe that helps, but it won’t be quick.
Dave