Calf strain or tear - any advice on rehab/recovery?

I had my inner calf muscle locked up before. I had 5-6 exercises, but it's been so long that I cannot recall them all. The main exercises my doctor had me do was:

Straight leg calf stretches, then bend your knee and do the same calf stretches (foot on the wall, and lean in) - 15-30 seconds each calf

Then I would stand on the balls of me feet on a ledge and do calf raises standing straight up, then repeat with knees bent. 10 reps for each calf * 3. I would often hold dumbbells while doing them for a little extra weight (I was only 185 around the time).