went to the osteopath yesterday and he says my rotary/tendons (in the rear) are seriously inflamed. im icing a few times a day, he told me to do it for 20 minutes at a time and doing a couple of exercises the osteopath showed me.

he thinks it'll take atleast a month for me to recover. what can i do speed this process up? can i still go bjj and just do technuique or would this be a bad idea?

would getting massages just irritate the tendons?

would getting a foam roller be a good idea?