I'm slowly making it back to training after many years off due to covid. Things are going well, but I overdid it the past few weeks and messed up my calves.

I was running Monday night after a doing a lot of biking on the weekend - my calves were tight but not sore. A few km in and i noticed my left ankle was a bit sore but not too bad. After 7km my right ankle started hurting too, so i stopped. I've been pinching the back of my achilles over the past few weeks and noticing a slight pain - i've had tendonitis before so i'm always conscious of this. I immediately started doing heel drops to stretch out the tendons.

I think the heel drops were a bad idea. The next day my calves are in pain and my ankles are up and down in terms of throbbing. Today is Thursday and my calves still tender to the touch.

Any recommendations on what i should do? Can i bike with sore calves?

I have a sprint triathlon on Monday that i really want to do. I also am hoping to train some more this weekend.