PLEEEEEEEEEEEEASE HELP!!!!!?

as a physical thep. you need to strech not ice before anytype of physical activity. In order for your achiles tendon to heal you need to do several excersies You can do then in privale but you need to walk down the hall way or any long entrances. heel to toe. you will get off balance at first but you need to do this for aleast 10 min. the you need to take your foot and put it on an incline and strech it out as fas as you can. then ice. for aleast 20 min