Anchor Stretch, stretch, stretch - gentle til you feel the newly repaired bits start to tear, leave a day or so and repeat. It helps, but if it's black from ankle to arse jobby you could be out for months. Do not stress it by running.
Mine first went playing footy in the US. About half an hour into the match in 100 degree heat and as I skipped over an innocuous challenge then BANG! Felt like I'd been shot in the back of leg. Our keeper said he heard it from the halfway line. Took months to get right - couldn't walk properly for days and like a rainbow from arse to ankle. Other one went a couple of years later and neither have been right since.
