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Further to some of the comments on the achilles tendon threads, I have a specific query related to the correct technique for doing heel drop exercises. I was shown how to do these by a physio about five years ago, but I've forgotten how much of the foot should be on the stair. Should it be past the ball of the foot or just on the edge of the ball of the foot? The more of the foot I put on the stair, the more of a pull I feel on the calf when I drop. I just wondered if anyone can offer any guidance so that I don't do any damage by using the wrong technique.
I've heard that stretching before running is not a good idea as it can lead to injury so I tried running without this the other day and that's when my tendon started playing up again. Is stretching before and after the wrong thing? Based on my recent experience it seems to work for me to stretch before. All the guidance seems to say stretch after. Does it really matter? Also what are the best stretches to do after exercise?