1, avoid activities that will increase pain or swelling. Don't work or exercise in pain. Rest is necessary for tissue healing, but it doesn't mean that you need to stay in bed completely. You can do other activities that will not affect the injured tendon.
2, ice: In order to alleviate pain, muscle spasm and swelling, you can try to ice the injured area several times a day, each time no more than 20 minutes. Because swelling may make the injured joint lose its function, bandage or elastic bandage can be used to wrap the swollen part until the swelling disappears.
3, according to the doctor's advice: raise the injured ankle so that its height is above the heart, which can reduce edema, especially when sleeping at night. In addition, non-steroidal anti-inflammatory drugs can also be used to alleviate the discomfort caused by Achilles tendinitis. Consult a doctor before use, because some of these drugs can only be used for a short time (usually 7 days to 10 days) to avoid side effects.
4, massage: can relieve muscle tension and spasm, relieve discomfort. However, gravity massage and reduction are generally forbidden, otherwise it will easily aggravate the symptoms. When the swelling is serious, it is recommended not to do it, otherwise it may aggravate the discomfort. It is generally recommended not to massage the achilles tendon directly, but to massage the calf near the achilles tendon to help the blood circulation of the whole tendon and relieve the discomfort of the calf.