achilles tendon

I have a case of Achilles tendon rupture PARANOIA…years of running in the wrong footwear, inadequate calf stretching, not warming up enough before running, and running too much (once a day) has left me thinking the next step I take could result in a popping sound! When I get up in the morning, my feet feel fine for the most part, a little sore on the heels and when I go to stretch the Achilles tendon or when I’m just sitting around, sometimes there’s a dull pain present where the Achilles attaches to the heel bone.
I’m wearing adequate footwear which corrects my SLIGHT PRONATION now though. So…how much and many times should I stretch my calves and Achilles tendon and if I have micro tears in my Achilles tendon, even if they feel fine, will they eventually repair themselves w/rest. Is it safe 2 walk a mile? I’m paranoid because my thinking is that the Achilles tendon is only so thick, and any mirco tears would eventually lead to the total breakdown of the a.t. also, if one tendon is torn, wouldn’t the other one be right behind it? Or is it that if u don’t completely tear it, it will eventually repair itself? I know these are a lot of questions, so any help would relieve the paranoia which haunts me day-day.thanxkeith