I had a real habit of making tendon problems worse by focusing on the tendon. I’m finally beginning to accept that with tendons the key is to leave the actual tendon alone to heal - don’t stretch it, don’t massage it, don’t roll it. All the stuff just makes things worse. If it’s healing well then maybe a very very light stretch - put a little tension on but nothing else.
Focus on the muscle - so for acciles, roll and massage the calves and make sure the muscles aren’t knitted or stiff.
Bent knee heel drops seem to work for me with lower leg too - up on both feet so minimal stress, and then lower down on one leg.
But yeah lower leg stuff is a pain to deal with