Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
personally i’d give it a rest for some days until the pain subsides somewhat. if you don’t you might make it worse. i think light massage of the area to encourage circulation would be good as long as you can stand it. hard supernova action probably isn’t a good idea right now. smashes do create trauma and you don’t want to add to existing trauma.
make sure you’re eating enough – hard training athletes should be eating 1g protein per pound body weight. this may be a limiter in how fast you heal unless you eat enough. also make sure you can get enough vitamins.