Because lack of mobility is a leading cause of injury, extending the lower leg properly is the most fundamental approach to avoid Achilles strains or tears. During the healing and rehabilitation process, it's critical to maintain as fit as possible. Swimming and other low-impact workouts, such as cycling, are recommended if the activity does not cause pain.
Tendon fiber rips can result in a total or partial break (or tear) in your tendon. You might notice a "pop" coming from the back of your heel or leg. Jogging must be avoided like the plague until a rehab specialist, trainer, or doctor indicates that sufficient healing has occurred.