The most effective way to take Tylenol (Acetaminophen) is 2 x 500 mg tablets every 6 hours, to a total of 4,000 mg (4 doses) in 24 hours. You need to take it regularly, to keep up the levels in your bloodstream. If you just take the odd dose now and then, it's far less effective.I take Acetaminophen
Check all other medications you're taking, to make sure there is no Tylenol/Acetaminophen/Paracetamol in them. If there is, scale back one or two of your regular Tylenol doses, so you stay within that safe 24 hour limit of 4,000 mg.
This is good.I do stretching at home. Calf stretching, quad squeezes, I can touch my toes (I have hyperflexion of my hamstrings),
Stretches feel good. Standing side leg raises, calf raises, all good.
Then don’t do them. You move around throughout your day enough, which gives your knee natural bending motions, that you don’t need to do heal slides.Heel glides cause the worst pain. I try to do them using controlled breathing. Doesn't help.