TS, this. Good advice esp cycling and swimming for recovery till your pain is gone. If you want slow run, run on grass padang as the platform is soft

Do more lower body weight training to kuatkan otot kaki. Long term benefits u will gain too

Focus on recovery for your legs. Best don't do any sports/exercise that stress it further. Nanti sampai injured hamstring and lower back, malam tido also susah ☹️

I do not know about others. I go with kawan kaki badminton once every 2 weeks to public air panas and soak full kaki, advice by sensei urut. Aids our recovery n jarang visit sensei urut anymore 😬

Calisthenics, just start with basics. Kuatkan badan, build up proper form and endurance first. Most important is try to stay injury free as much as possible, else you will be put off with any exercise or sports foreva