Ah man! Now I feel bad for calling you a cunt. I am so so sorry bro!  Really hope you get better soon. I heard it takes a couple or 3-6 months, July st stretchass much as pos , cos that allows oxygen to get to the damaged muscle tissue, which is what you muscle tissue needs to be able to recover , Oxygen.  And then if you stretch the affected area for at least 50 seconds, then you should do the same on the other did and you should do this twice a day.  You should go to a This Sports Massage place cos they will show you what types of stretches to do.
 

 Thai sports massage place. Ask for massage plus stretching advice.