My recommendations: stretch by laying on your back and pulling one leg to your chest, hold for 5 sec.
, repeat with the other leg, do it 12x on each side. Strengthen by laying on your stomach with arms stretched out in front of you, lift right arm/left leg and hold for 5 sec. Repeat the other side, do it 12x on each side. Ice the 1st 48 hrs, heat thereafter, never more than 20 min. Per hour.