As difficult as it’s going to be, when the time comes, be absolutely consistent in your physical therapy exercises, for the short term and in years to come.

This crap will come back to haunt you later in life, so the more consistent effort you put into it going forward, the less it’s going to be an issue.

That said, I’ve found 2 things have really helped with similar injuries - a very good deep-tissue massage therapist (sessions should be like PT, challenging to do), and yoga.

What people never explain about yoga is why it’s effective: because each exercise is a combination of stretching one set of muscles while complementary muscles are stabilizing.