I'm not a compulsive fitness person, but really like to get my 5-10 hours in per week of aerobic recreation. I hate rest, which is often called for with these little ortho injuries. That's why I've perfected (for me) fairly aggressive ways to treat minor knee and back issues. I learned it from my elbows - I seriously injured both about 30 years ago and for the next 15 years had regular over-use and other flare-ups. I finally learned that if I aggressively ice and dose with NSAIDs, it works pretty well. For a time, I even had a prescription 1/day NSAID which really worked well for me and taught me the value of keeping the blood level up without fail. Now I can achieve the same results with just a few days of naproxen or ibu.
Plus, I've really perfected avoiding injury and catching it waaay early - that really helps, feeling the first twinge, and it's learned through bitter experience. The older we get, the more protective we have to be.
Good luck, hope you've got it solved.