Rest, ice, compression and elevation. As simple as it sounds, this method can go a long way with immediately alleviating your symptoms and get you back into shape.

Wear shoes with a high heel pitch (runners are best) as much as you can until your symptoms settles down. This is to help reduce stress in you heel and provide a good environment for it to repair itself.

While inflamed, stretching the tendon can exacerbate the pain and leave you longer off your feet. Alternatively, give a gentle massage on the tendon with a topical anti-inflammatory gel.

This can increase heel pain dramatically and put you at an increased risk for a tear or rupture!