Moderate frequency low volume.
2/week at a real easy weight and slowly add weight. work sets 2x5. 1st day and the 2nd day do 80% of first day.IE: 200x5x2 done on the frst workout.Then 2nd work out do 160x5x2. This is for squats then do your assistance for them as needed.
foam roll , stretch and walk afterwards.
What else do you do for exercise so we can help you out more since your description is pretty vague.