I am currently still training but not running. I am using a rowing machine and cross trainer and I also kayak 2-3 times a week, 4-6 miles each time.
My exercise routine is to do at least 50 heel raises (combined with arm raises), slowly but without pausing or bouncing, before doing anything. And on days I don't exercise, I still need to do the 50 heel raises to avoid the pain.
IF i miss out the heel raises the pain gradually does get worse, at rest or during exercise.
I'm going to try and include a pause during the lift, see if that helps.
TBH, am a little scared to run incase it just gets worse again.