See a local physiotherapist for a tailored rehabilitation and return to sport programme.

http://sportsphysiotherapy.org.nz/about-spnz/find-a-physiotherapist/

Phase 1: Acute management

RICE (Rest, Ice, Compression, Elevation), pain management, strapping, imaging

Phase 2: Restore range of motion

Phase 3: Early strengthening phase

Phase 4: Intensive strengthening phase

Phase 5: Sport specific drills

Phase 6: Gradual return to Sport