Hello Yorkie,

Thanks for the bullet points of your recent past history. As accurate and thorough as it may be from your perspective, there are other pieces missing that a well trained Physio would like have. So designing a stretching/exercise program for you right now is not something I think many Physios would be comfortable with. However, based on what the doctor had said regarding a tear, I would not recommend walking 40 minutes each way to work everyday. I would recommend rest until you see a Physio. Good luck and heal well.