On a flat surface, standing in a door way is good to help balance. Raise on tip toe using "good" leg, then drop from tip toe to flat using "bad" Achilles. Single leg heel drops. Repeat for 3 sets of 20, with small rest walking it out in between.
Do not do on a stair as you do not want the Achilles to over extend and drop below horizontal.
Do two or three times a day.
Ice, and rest. If I find you have been running around the woods between now and Thursday you will get a severe telling off.
Thanks for this, will keep doing them. I've been doing them on a stair so far, why is this a bad idea?
Don't worry I won't run for a while, will keep cross training until you all get here :)