Plantaris Tendon

I was working out and when I stepped back, I ruptured the plantaris tendon. It is causing me to limp and hurts a bit worse than a charlie horse.
What is the best stretches that I can do to work this and get back in shape where I can go back to working out. About how long will it take? this is the first time I have had something like this happen. I have been working out with cardio/weights/aerobics 5 times a week for two years now. I did this Friday night at the gym. I’m ready to get back to working out. thanks,Barbara