Rehab-ing a pulled back muscle?

Question

I recently pulled a muscle, lower part of my left trapezius/about where it connects to the lat and muscles of the lower back. I tore it 8 years ago, has bothered me for years since, but for last 7 months of working out have been ultra cautious with it - and pulled it jumping rope last week.

For the first couple days I iced it, now I warm up and stretch it everyday, do a couple hot compresses a day, and wall pushes once or twice. Its been exactly 1 week - still not fully healed, but with my care it's healing very rapidly.

For the couple months leading up to when I pulled it, I would jump rope every morning, then after work go to martial arts classes for an hour 4-5 times a week, then do pushups and abs immediately afterwards - all with warm-up and stretching beforehand. When I resume physical activity I won't do all these things at once so suddenly - but my questions are:

Should I eat and hydrate myself before morning routine? (I've heard dehydrated muscles tear more easily)

Should I apply a hot compress before all workouts / then ice afterwards?

Thanks if you read this...I want to be very careful again with this.

Answer 1

hydrate before workouts, eat after.
the application of heat before and ice after are very good ideas.
good luck