Re: Return to Training Post Injury - Advice Requested
Medical advice should be your first step.
After that, I would recommend look into Convict Conditioning. Don't let your ego get in the way and follow the progressions at the first level and add a rep or two per workout. You'll build connective tissue strength along with mobility and muscle strength.
I severely strained my shoulder maxing overhead squats in October. My PT gave me some rehab drills with an elastic band and recommended bodyweight only for six months. I followed her advice and did the rehab along with CC. My shoulder issue has faded and my joints are stronger.