If you're injured, stop icing and resting. It is time to stimulate the muscles surrounding the injury, and move the injured joint so it can begin the healing process. Here was my workout for my knee pain: Lunge ISOs, soft tissue release of quads, pull-ups, push-ups, crawling, meditating, SL RDLS

Get the Total Youth Female Athlete Fitness video course to learn how to teach female athletes strength technique, speed, and change of direction mechanics for injury reduction and performance.
For a year-round speed, strength and conditioning workbook for female soccer players who want to become their strongest selves, get my book, Total Youth Soccer Fitness 365 HERE