As you focus on recovery, try to avoid activities that aggravate your symptoms
Therapy specifically directed for Achilles tendinopathy, with an emphasis on eccentric exercises (see below)
See the attached tips on stretching exercises
Do not ice for more than 20 minutes per hour
You may use a course of anti-inflammatory medications aka NSAIDs like Advil, Ibuprofen, or Motrin. You may need to take the drug for a couple of weeks before notable changes are seen.
In one exercise (fig 2) you lean forward against a wall with one knee straight and heel on the ground. Your other knee is bent. Your heel cord and foot arch stretch as you lean. Hold for 10 seconds, relax, and straighten up. Repeat 20 times for each sore heel. It is important to keep the knee fully extended on the side being stretched.
In another exercise (fig 3) you lean forward onto a countertop, spreading your feet apart with one foot in front of the other. Flex your knees and squat down, keeping your heels on the ground as long as possible. Your heel cords and foot arches will stretch as the heels come up in the stretch. Hold for 10 seconds, relax, and straighten up. Repeat 20 times.