Hello long time lurker here! Lovely to meet Lit at the Stirling 10k and well done on the team prize, you looked really surprised when the announcement was made. I was very impressed by your co-ordinated headwear, 80s style sweatbands are de rigueur with the menfolk in my club at the moment it's quite a 'look'. (Lit wasn't wearing a sweatband)
Back to lurking now, but wishing those of you who are carrying injuries a return to full strength and congratulations to all the racers.
I had a minor meniscus injury last year and couldn't walk properly for about 2 weeks, the knee was swollen and I couldn't bend it much. I rested completely during this time, the injury happened when cycling rather than running so I avoided the bike. Once the pain had gone (2 weeks) I started running again with no ill effects.
I'm very injury prone so in your situation I would probably rest for a week and see how I felt after that. This year I tore my soleus muscle but continued to run on it (it took a while to get an accurate diagnosis) that ended up taking 12 weeks to heal. Maybe if I'd just taken a week off earlier it might've been better.