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It seems that your soft tissues; ligaments and muscles have not healed fully which may take almost 12 weeks in recovery to normal strength. Following measures are likely help in slightly early recovery;
1) Hot fomentation
2) Deep electrotherapy done at physical therapy centers.
3) Local analgesic cream and spray.
4) Physical therapy.
An MRI may be considered for the confirmation of the diagnosis.
You may need an active help of physical therapist or MD in physical medicine and rehabilitation for the treatment.
Please feel free for your follow up questions.
I would be happy to assist you further, if you need any more information.
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1) A specific and goal-directed Physical Therapy program; stretching exercises have significant role
2) Transcutaneous electrical nerve stimulation (TENS) can be considered in resistant cases.
3) Iontophoresis and phonophoresis
4) Short wave diathermy
5) Anti-inflammatory analgesics
6) Local analgesic cream / ointment / patch / spray.
You should not walk beyond the pain. So you need to stop as soon as you feel that this is the threshold, where pain may start.
Pain is a protective phenomenon and tells you to abort the activity.
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