Have you got any way of getting a medical assessment or even a scan? Without that you have to go by how you feel.

The trouble with icing is that you slow the blood flow down and injuries need blood flow to heal. So you don't want to do that for too long. Obviously it has it's place and if the injury is swollen or painful then don't stop because of what this. But maybe, if you can't see a professional, read an online diagnostic of when to use cold, heat or contrast therapy.

At some stage contrasting warm/cold might be better because of the blood flow. At that stage I've also tried air writing the alphabet with my toes so there is some movement and blood flow.

You need to do eccentric heel drops. Both straight and bent legged. 30 reps 3x/day

There is a decent amount of evidence that suggests concentric and eccentric loading exercises will help with achilles tendinopathy, if that is what you have. This article is a good place to start. I also agree with the poster above about the ice. Ice will help with pain, but it slows healing and pain isn't your problem. Pain is the result of the problem. Proper loading protocols will treat the problem a lot of the time. Good luck.

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I think the trick here is knowing what the injury is and at what stage. A lot of Achilles issues are gradual onset as the tendon weakens through not enough recovery/blood flow and too much exercise damage. I can't read enough in the OP's post to know if this is a sudden (hopefully small) tear or the moment gradual degeneration shows up as symptoms. The exercises are absolutely the right thing to do for classic Achilles tendon issues the only question I'd have is could this be too early to do that if it is a tear? Which is why I'd be looking for a diagnosis.

Thanks everyone. Ill try the reps and I haven't used ice yet.. Just presumed that's what you are meant to do

Day 4 and I can walk. Will cycle today in gym and leave running for the rest of the week