Yeah I think ipoop is right as usual. I do have advice from my two shoulder surgeries and the long recovery after. When you do find a strengthening exercise (I used to barely bend my knee just a bit like a tiny squat while standing in one foot holding something for support, x10 to strengthen my ankle... my GP gave me this to do) do it every day, and do it a little bit ... no pushing for harder or more! As soon as there is any doubt, stop the exercise, it’s ok, you’ll do it again tomorrow
This was a mistake I made with my shoulders. As soon as I felt good I got impatient and did too much. It was only when I consistently worked the area , less than difficult and before the pain, that I started to have more strength and less pain. I know what you’re going through is different, but I like to tell everyone my story because even my physiotherapists created more inflammation and pain by pushing my range too hard and it took me years to get the patience to recover slowly and appreciate any range of motion or strength, even if it was less than yesterday.