Actually, I have read the errata. The one-manifestation rule ONLY applies to half-action manifestations. It specifically states that as many free actions can be taken a round as needed/DM discretion. They stated this rule only to stop people from doing two half-round manifestations in one round, which would be doing the same action twice in a round.
I don't need to attack and heal in the same round. The only time I should ever be hit is in this sniper situation. I heal myself, and my other half action I dodge into cover. My next round, I shape flesh quadraped and am then moving REALLY fast at the sniper. I doubt I'll be hit in melee, and I should never be hit while running.