Staying in shape when injured?

a couple weeks ago i had stitches in my heel. i recently got them taken out by an orthepedic surgeon. he told me that i was not allowed to run, jump,etc...for at least a month because my achilles tendant was damaged but not ruptured. i have a problem tho cuz i play on a tournament soccer team and i really need to stay in shape. im not worried about getting cut from the team cuz i have already been on it for a couple years. so my question is what are some good excersizes i can do that aren't too straining on my achilles tendant?