Badly injured mine in early 2014 – no pop sound and not torn, but badly damaged. I was overdoing it running without great form and ignored the warning signs 🙁
Took 6 months before I could push off strongly on that leg and nearly a year before I felt I could return to any gentle running type exercise.
I do hugely sympathise with the “how do I exercise now” feeling. The advice I had from the NHS minor injuries unit was basically to stop all exercise – which I also found very frustrating.
I found that after a month or so of rest, I was able to swim. I also found I could do select exercises at the gym. I hurt my achilles in March, started swimming in May and gym in probably June. Back to full strength for the following spring.
I actually enjoyed working on swimming, which I hadn’t done much of before. Caveats would be that your injury sounds worse than mine, and whatever you do start off really really gently. If it happened to me again, I would pay to see a sports injury specialist.
Good luck! It’ll pass quickly enough but I know that isn’t much help right now!