Rehab for calf tear?

Hi guys; I wonder if you can assist me? I recently(4 weeks back) tore my calf(soleus I believe) and want to know the best rehab for it. I am currently on contract in a remote area where there are no physios or other remedial practitioners. I need to have this problem sorted asap as I need to get fit for squash season which starts in March.

Please help.

Thanks and regards

2 Giant Eggs