Any injury should be evaluated by a doctor. Many times what seems like a minor injury may have some major undetected damage that can lead to a later more serious issue. Also many people do not adequately rest and recover the injured area. Rest the area as much as necessary. And the use of a brace/support is often neglected. The use of ice is also very controversial with many people, but any time an injury is chronicly being irritated, the continued “proper” use of ice is a good idea.
All of these things should be investigated and the proper information should be sought and an explanation of the information should be clear. A little time with a knowledgeable fitness professional would be wise.
Figure out which phase of healing you are in. These can be inflammatory, proliferation and maturation phases. If inflammatory use compression. If prolifteraiton compression with gentle ranges and isometrics and maturation massage/manipulation, postional isometrics/muscle activation, eccentrics and the concentrics. In the meantime, work on exercises and positions that are painfree and address non-involved joints and muscle groups. Progress from open chain exercises to closed chain. Michael Blubaugh MSPT, LMT, CLT, CPT-ACE, Underarmour Performance Trainer.