Both scenarios aren't a problem. You just need to rest. Not resting makes it worse or you could make it a chronic thing by degrading the quality of your tendons.
I refused to rest (rest=no sports et al, you can walk) so I spent 5 days/week for 2.5 months going to the physiotherapist. There you get frictiontherapy, light electroshocks, multiple stretching exercises, and some sort of strange heel to lessen the pressure on the tendon, lots of ice.
So just rest and you'll be fine. Losing weight also helps.