Achilles tendon partial tear - advice needed

I would like to ask for some advice considering the following situation.

Two weeks ago I jumped and felt great pain in my Achilles tendon (left leg) and had difficulty walking that day. The tendon became stiff by the evening so I saw a doctor the next day. He had mu leg put in plaster. Yesterday he had the plaster removed but I still have to wear an orthesis for one more week.

I am very concerned as I still feel pain in my tendon, which contracts sometimes when I walk, and sometimes twitches. The muscles in my calf get quite tense sometimes. Additionally, I feel some pain in my heel and close to the internal side of my ankle when I walk and the doctor told me that the pain in my sole is due to the inflammation of the plantar fascia (the tendon lining the sole of the foot).

One more thing: before this accident, my Achilles tendon in the left leg used to contract sometimes and would not allow me to walk freely, I used to walk with a limp every now and then and the back of the foot (heel) had been swollen since childhood.

Could anyone recommend some remedies to address this problem short-term and then does anyone have any idea what remedy/ies would provide a long-term cure?

Thank you very much.