i am recovering from a major tear and can give you some advice...feel free to message me if you would like..but here are some key points...
1) time and patentence. Realize you have a serious injury and it going to take time.
2) Measure success in small steps. The natural inclination is for us to value our recovery a success is to be measure is I am back 100% prior to injury. Take very small small goals...increase range of motion of a inch, decreased pain, I handled five more pounds that last week, I can hold an isometric position for 20 seconds longer, I cranked out a few more high reps....
3) Get to a very good ART or deep tissue person to start breaking up scar tissue...if not available research about self trigger points. In your case reasearch about a relative inexpesnisve piece of equipment called the Theracane.
4) Check your nutrition. Make sure you are avoiding keep your blood acidic. Only adds to injury and can set you up again.
5) Take the mental perspective that you have been injured and right now you are not worried about what you were prior to the injury but at this moment the injury is testing your will. It is a lot more challenging to overcome an injury then to be perfectly healthy and train. I once heard that Westside Barbell did not consider you truly in...until you overcame one major injury...don't know that for sure but the point is it takes a special mentality to overcome it. You are doing the right thing by seeking advice.
5) Seek alternative medicine....accupuncture, accupressue, blood cupping is an excellent one for an injury...one of the things that helped me was Qijong...when I first started doing this post injury..I was thinking this "yoda" "flows of enenrgy thru you body" is bs...but it really did help. A thousand years of Chinese medicine can't be wrong.
6) At this point in your injury stay away from ice.
7) During the recovery phase even if you can't train heavy try to keep you t-levels high. Higher T-levels help the recover process.
8) Take your recovery into mutliple mini sessions for a few mintues every day. Tell coworkers you are working a hurt muscle. I even have gone to the john so I could have a few minutes to stretch and do some range of motion stuff.
9) Be very aware of the muscle groups surronding the injury. Massage them and make sure they are not overcompensating for the injured muscle. Sometimes with an injury you injured muscle does not come back 100% because the body reconizes it is hurt and force the surronding muscles to work order and put you body into different postions than it would normally.
10) Train the other side of the body muscle group. For example if you tore you right bicep..train your left bicep..It helps in the recovery.
11) BW exercises are great for injury recovery. So are isometrics.
12) DON'T GIVE @$%$#%$#%$#@% UP!!!! I am still in my recovery phase over a year later but I have come a long ways and continue to go farther...it does not mean I have days..when I think..ok I am ready to retire and become a suburban dad....but I take a litte break and think about the 85 year old lady in the corner of the gym with osteo doing partial lunges...and I think ok stop being a T.O. and get back to work.
Good luck please feel free ask more specific questions. Remember ..."you are not alone"