Calf Strains

So I strain my calf to the point where I felt a small "pop" towards the end of a 6-mile run (I usually only do about 3-3.5, but was in FLAT Florida) last month. I don't run for a full month until last week after I finished up with Y Nats. Ran last Saturday and felt good other than really sore in the quads the next couple days because I just needed to get me legs under me again. So again, I go to run on Tuesday and start to get that stiffness again at the bottom of my calf/top of achilles. So I end up walking the rest of the way. Now its Saturday, 4 days later and my calf/achilles has been tight, stiff and sore all week....to the point I'm almost limping again. So what is the best treatment/rehab for these things? Ice? Heat? Just rest? Roller stick? I've never really anything like this before, even when I was a lazy stretcher back in the day. Its REALLY annoying, but it doesn't bother me during swimming (other than starts, but I don't do those in practice) since kicking has it flexed in the opposite direction. Its stairs, running, calf raises....anything that puts weight to push off my right leg. Thanks for any advice.....I'm just really worried about possibly tearing the calf or achilles all the way through!