Talked to James Cruickshank over Facebook on Friday and then on the phone today to double check what I have been doing because recovery has been frustratingly slow. Very grateful that he would take the time to help - lots of good advice..
Keep loading the tendon whilst avoiding overload:
Switch calf raises to isometric holds.
Be mindful of shoes, during runs and through the day (switched to more supportive work shoes).
Don't take shoes off by pushing the heel with the other foot.
Pre run: mobilise bottle of foot, mobilise big toe, dynamic calf mobility
Run on the flat if possible and build in undulations.
Diary of run: terrain/pace, pain (/10) at the start, end and day after, detective work if different to other runs.
A little discomfort is ok for now: 0-3 OK, 4-5 acceptable, 6+ too much.
Three test measures to do once per week to monitor progress: Calf raises (x25), double leg bounding (3x60), single leg bounding (3x30).