I would find a good Physical Therapist.
I would also stop icing. There is zero evidence it helps with healing and a suggestion it might slow healing, particularly in low blood flow tissues. Icing caught on because it helps with acute pain, it has quietly been abandoned for anything other than that use in professional literature.
Icing is deeply rooted in myth at this point though, so I expected to again be told I'm stupid, as has happened in past threads were it comes up.
There is not clear evidence for this, but I personally would combine heat and light compression (15-20 knee high compression socks) with use. The goal being to increase blood flow and stimulate building. What is not used atrophies. Where a PT will help is safe use. Stretching slone has never resolved an issues for me, targeted exercise has.
I've not dug ino the evidence, but based on Scott Johnson's recommendation have been using self massage. It appears to help. The booke The Roll Model is what he recommendeds in Training for the Uphill Athlete.
Ibuprofen and NSAIDS also have no long term healing benefits tht I am aware of (would love if someone can provide an RCT to show they do). For a while it was thought they might cause harm in regards to healing, but that has not held up. However, given a lack of benefits, unless pain control is needed, I personally don't use them.
Disclaimer, I work in medicine, but not sports medicine or orthopedics, so you are getting the results of study done for my own use only. Now that I typed out what I think I know, I'll go check it in a subscription reference and update.
I would also stop icing. There is zero evidence it helps with healing and a suggestion it might slow healing, particularly in low blood flow tissues. Icing caught on because it helps with acute pain, it has quietly been abandoned for anything other than that use in professional literature.
Icing is deeply rooted in myth at this point though, so I expected to again be told I'm stupid, as has happened in past threads were it comes up.
There is not clear evidence for this, but I personally would combine heat and light compression (15-20 knee high compression socks) with use. The goal being to increase blood flow and stimulate building. What is not used atrophies. Where a PT will help is safe use. Stretching slone has never resolved an issues for me, targeted exercise has.
I've not dug ino the evidence, but based on Scott Johnson's recommendation have been using self massage. It appears to help. The booke The Roll Model is what he recommendeds in Training for the Uphill Athlete.
Ibuprofen and NSAIDS also have no long term healing benefits tht I am aware of (would love if someone can provide an RCT to show they do). For a while it was thought they might cause harm in regards to healing, but that has not held up. However, given a lack of benefits, unless pain control is needed, I personally don't use them.
Disclaimer, I work in medicine, but not sports medicine or orthopedics, so you are getting the results of study done for my own use only. Now that I typed out what I think I know, I'll go check it in a subscription reference and update.
