had a similar problem couple of weeks back . my physio recommended calf raises [ both and single legs ] three times a day , soleus stretch - three times a day and sitting , then raising each leg and my head 2-3 times a day . i also laid off running for a while and bulit back up with walk runs . i have also been to the gym to cross train / cycle and do eccentric calf raises on one of the machines .
when i got a calf strain [ i am now only running short distances slowly and carefully ] , i followed my physio's advice with the following exercises - soleus stretch - 3 x a day , 50 calf raises [ both calves]x3 a day , 30 single calf raises x3 a day and sitting on a chair and raising each leg and my head , then lowering 3 times , 3 times a day . this has helped immensely . i am also doing 'eccentric' calf raises as well using a machine at my gym .
hope it works for you . i think its a case of experiment and see . i have had to play around with the elastic laces as my feet swell massively when i run ; i would also suggest you continue to try with different lacing methods - i pretty much have the last three holes of my trainers laced as it gives my feet space but i also wear mizunos which are pretty wide in width .
i had a fall before xmas with all my dive gear on and badly twisted my ankle . i took time out and swam , used an elliptical and i saw a physio . i would recommend you go easy on the ankle and see a physio - as i have now discovered , when i turned my ankle it caused damage to my calf and foot and i went back to running too soon . i also found doing calf raises and exercises with a resistance band round my ankle helped . i am only now running short distances again comfortably .hope this helps .