Ok was doing some heel drops 2 times a day, before I started my training and now that training is going and run 4 times a week when do I do the heel drops? Of course I do them on all days but what about my run days? but mainly my question is when I run 5 miles do I do it after I run? Immediately after or a few hours after? If I do the heel drops twice a day should I do it a few hours before I run in the afternoon? I just want to make sure I am not hurting my self in improving my achilles
Did you have Achilles tendonitis that you’re trying to treat, or are you doing them for prehabilitation? Additional information could affect the usefulness of the responses you receive.
I’ve never done them with clients who were running, only with ones recovering from injuries who hadn’t yet resumed running.
I developed it in September-October towards the end of my last race. I finished my race and shut it down for 2 months. No excercise to speak of. Did some heel drops for 2 weeks before i started up training at the first of Decmeber and have been doing heel drops on my days of no running. I don’t know if you can over do it with heel drops?? Reason I am asking is I had some soreness in my Achilles after my last run. Do I shut it down running for 2 weeks and religiously do drops twice a day 3 sets of 15? And then stay on the same pattern of excercise even while running still? And go by feel of my Achilles? I need help, this has been playing with my mind for a while now and want to do it right since I have invested so much money into races, equipment and hotels etc. any help is appreciated from everyone here 
I began a heel drop routine while rehabilitating an Achilles strain, and now do a prehab set of 1x15 before each run as part of my pre-run warmup. I find they just make my calves feel better.
My protocol wa self-diagnosis by internet, so YRMV.
http://www.runningwritings.com/2013/11/achilles-tendonitis-in-runners.html
Scott
I did them in the morning and evening.
I would suggest avoid running altogether in the morning. But if you must, do the heel drops first, then maybe some stretch cords and be sure to wear long socks to keep the tendon warm.
I would also consider running more frequently, but shorter distances and do a run/walk regimine starting out. Yes, it’s very humbling. Injuries will always make you eat humble pie having to walk, use an elliptical, water jogging and other alternate activities.
If you haven;t already, consider moving your cleat back on your cycling shoes. I found cycling could aggravate mine as well until I slid my cleats back closer to mid-foot.
Oh… and be happy, very, very happy you have Achillies not ITBS. For me at least… one was fixed in 3-4 weeks + plus another 8-10 weeks on continuing heel drops. I’m going on week 16 of ITBS. Yes, I’ve tried a little of everything.
Both however, like PF (I have that too) will never completely go away I suspect.
Did you have Achilles tendonitis that you’re trying to treat, or are you doing them for prehabilitation? Additional information could affect the usefulness of the responses you receive.
I’ve never done them with clients who were running, only with ones recovering from injuries who hadn’t yet resumed running.
I would second this, and also add that “loaded” drops (IE up with two down with one, with weight) are a bad idea in most cases. This is a great way to give yourself the “calf heart attack” condition. You can get reasonable eccentric loading just through downhill running on variable terrain (trails etc).
Within the context of injury they can be a great activity for achilles issues when done correctly and in moderation. (body weight)
Maurice
I notice a lot of people on here recommend not to do to any stretches before running. Are heel drops considered not to be stretching before a run? Just want to do this right so I stop having this recurring issue
Have you received a differential diagnosis? The reason this is critical and also explains some other posters responses is that eccentric exercises are a gold standard of treatment for chronic tendinosis. Unfortunately, they become utilized in the case of acute achilles pain or when they are less appropriate e.g. insertional myotendonis inflammation; retro-calcaneal bursitis, and gastroc/soleus strains. A skilled clinician with a diagnostic ultrasound can do the job.
If you have chronic tendonitis (mid tendon) I would recommend doing the exercises isolated from your running (>8 hours), there are some local responses to the tendon following exercises that may compromise it for your run. There are a ton of caveats here, footwear, volume, terrain, injury/training history…
Good luck.
Perhaps this explains why my acute Achilles tendonitis has become a chronically irritated gastrocnemius.
The OP should follow your advice, not mine. Diagnosis by internet is a slippery slope.
Scott