Was it out for a bit? Any other damage? Is it the first time it’s happened?
I have had my fair share of these, like a lot. And it’s almost always during times when I’m cycling/keeping fit the least. Range from a quick ‘in and out’ to full on being out for ages. Last one was at the megavalanche (in the quali) but that was a bad un’ with ligament damage and bone breakage. First one was playing cricket at 14. Lots inbetween – im 36 now.
I suppose it depends on the level of trauma, but If there is no damage, I’d be tempted to get it moving. Hang in there though and persist with any Physio, no matter how tedious. I’ve resigned myself to no twisty sports – squash, footy etc, concentrated strengthening them both up. Fortunately cycling is good, which is convenient.
It’s a pain in the ass, and there were times recently, after the bad one, when I doubted I’d be back the same. It does come, but I learnt not to put a timescale on it, in my head and expect too much, too soon.
Good luck bud