Achilles Swelling

Right achilles is sore and I’ve noticed it is getting swollen after 4+ mile runs.

What would be good ways to mitigate the soreness and help it healing while training? I’d be nervous about a rupture if I’m not safe.

For Context Im upping milage to around 30/week currently, cross train with weight lifting and dance class often and am pretty focused on warm ups before runs. Lots of single leg movement - split squats and the like plus stretching and foam rolling.