Achillies heels

Hi...I have injured my Achilles heels it happened when i did more sprinting than i usual would i have rested just shy of 8 weeks i haven't done any stretching in that time...I went to the gym today and started stretching&foam rolling...On my way home i could feel it in my Achilles and calves is this normal?... I am just wondering how long should i stretch for before returning to running it's driving me insane!!! Any advice would be greatly appreciated thank you.
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