physio - s/he will be able to assist, rid the muscle of scar tissue and advise you what to do and what not to do.
stretch before you get out of bed, couple of mins will benefit you in the long run
aldi kit is excellent.
Stretch the Achilles before you get out of bed, the strands will join up during the night, if you simply get up they will break again. I have suffered for the last four years, so take it easy, I didn't and ended with injury after injury.
go and see a physio, sounds like an Achilles problem.
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