According to the American Academy of Orthopedic Surgeons, the Achilles tendon is a fibrous band in the back of your heel that connects your leg muscles to bone. When you exercise, this tendon is prone to trauma and overuse, especially if you take part in activities that frequently stress your calf muscles, such as climbing and running. Your Achilles tendon can be sore for days or even weeks, and there are specific ways to address this.
Rest and avoid any activities that stress your calve muscles and Achilles tendon. For example, swim instead of run. An activity such as swimming does not pose a risk to your Achilles tendon.
Apply a cold compress to your sore Achilles tendon for 20 minutes at a time. Do this frequently throughout the day.
Wrap your entire ankle in an Ace bandage and use claw clips to secure it. Make sure the bandage is compressing your calve muscles. According to the Mayo Clinic, this can decrease any swelling over your Achilles tendon.
Use pillows to elevate your leg above your heart. This helps reduce swelling.
Stretch your Achilles tendon by moving your foot in all directions. For example, move your foot up and hold this position for 30 seconds. Repeat this for each foot direction, and do this slowly as your Achilles tendon is vulnerable to further injury.
Go to your pharmacy to obtain nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen. Read the package and use as directed. This can decrease the soreness in your Achilles tendon.