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I could barely walk for the first two weeks, so I was all over the RICE. I'm afraid I don't know much more on tendons, myself. RICE up but keep things mobile (without load). Wait until the pain goes and then half that time again before starting to work the tendon, gently, building up over time in nice small increments.
I'd be off to see Nicola at Velophysio if I were in the same boat.
DarrenFranks
Hmm - don't know much about tendons beyond the general stuff like stretching, rest, ice. I get sore shins and wrists sometimes but never to that extent. @DarrenFranks would likely have views on it from his achilles
Is this from the arm warmer?