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@jayloo
Sorry, PinkGottiMobs but I'd like to stop you there on giving advice on exercise, from a massage therapist's perspective...
For the first 3-6 weeks you don't want to do any sort of exercise, you have to wait until the swelling, pain & heat have gone down. Basically, right after an injury you just want to let it heal without trying to do much rehabbing. For instance, I wouldn't even work on you until 3 weeks after injury, minimum.
Wait until the physios tell you what you can do. And then follow their instructions. If you do what they say to do as they say to do it you will generally heal better.
Good luck!