I came to NZ 9 years ago. Since then, I had quite many chances to see great physiotherapists, me as a client. They are all amazing to guide us to recovery and hope. I asked some of them, what the tips for quick recovery are. Their answers were the same.
1) anti-flammetry (tablet, gel, nutrients etc)
2) temperature (cool down for 3 days after injury, then warm up)
3) keep on moving the injured part within pain-free range.
Finger, knee, shoulder, .. All of them were same. Do not agrovade, but keep on moving as much as possible.
Someone told me the difference of 2 sentences, in a emotional sense.
"go out of comfort zone"
"expand the comfort zone"
By repeating the activity, we can expand the comfortable zone. But watch out the borderline. We all have right to say "I am not comfortable to do that."
Physical rehabilitation and emotional growth. It's very interesting to me that these 2 sound exactly the same.