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Achilles Tendonitis

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I have recently developed achilles tendonitis while doing a circuit training class, which includes 1 minute on treadmil and one minute lifting weights.
I was wearing new shoes that caused my foot to pronate when my usual gait is supinate.
I got better shoes but am still having pain, mostly when I walk around after sitting or sleeping and during the day when I stand.
Should I use heel inserts in all my shoes?
What are the stretches I can do? And most importantly how would I know if my tendon were going to tear? Thanks Lisa

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