Based on my experience with rehabbing my patella tendon --.
Do not stretch . This will inflame the tendon like mad.
Take 10g Fish OIl a day.
Take ibuprofen, liquid caps preferred for faster effectiveness, in 800 mg doses 2x a day, and one or more more smaller doses throughout the day as needed.
Gently massage the area with ointment of some kind (not heat rub!!! ) for about 5 minutes or a bit more maybe before training to feel for anything tight, painful or just wrong. Things seem to “come to the surface” this way. If problems are detected then a visit to an orthopedic surgeon is in order for diagnosis . A doctor who has worked with pro teams, as mine did, can make assessments that someone with lesser training/experience can overlook.
If no problems are found, then maybe the tendon is just inflamed. Don’t train for a few days. Take 2 days off doing as little walking as possible, then do a warmup and run whatever you’re used to with an eye on the leg and how it feels. See how it feels after running.
Ice + ibuprofen + rest after running.
These are what I found works for swollen tendons.
What are the positions/movements that cause pain?
Ahhh!! THANK YOU!! I got the ice, my mom has some left over fish oil, I bought a bottle of liqui-gels ibuprofen today and I’m going to rest this whole week to top it off…
As far the movements that cause pain…
When I pick up my leg to put a pair of pants.
If I’m sitting in a chair and I bend over to touch the floor.
It’s not painful but there is pain and it won’t go away.