The catchphrase in physio and strength and conditioning at the moment is ‘optimal loading’. I can see you switching off already but hang with me a second as this could be the game changer for getting your injury better and preventing it from happening in the first place.
This is my icing protocol for an acute injury. It comes from years of experience working in professional sport, and this had the best results of any combination of icing I could find. It is brutal unfortunately, and sleep is interrupted unless you have an icing machine that comes on automatically.