Allow for adequate recovery time take it slow and easy. Remember R.I.C.E

(R) Rest
(I) Ice
(C) Compression,
(E) Elevation
Then I suggest you be on the watch for the build up of scar tissue. Scar tissue is made from a very brittle, inflexible fibrous material it is your body’s way of bandaging the trauma area. it does not have the same flexibility as the soft tissue fiber the muscle had before the injury and is the cause of re-injury , pain, loss of strength, and range of motion.. in order to get rid of scar tissue you should seek the help of a qualified massage therapist trained in deep tissue/cross friction therapy before going back to active duty or you risk re-injury.
I wish you well with in your pursuit of wellness.

Ray Mingo CMT, PT
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