Mobility, if it doesn't hurt. Massage too.
If there's swelling, RICE it up and massage and anti-inflams
Any type of tearing within the body is very similar to tissue healing rates of teh skin but your mileage may vary depending on how vascularized the area/tissue is. Could be about 1-2 weeks... maybe 2-3... maybe longer.
You should be able to tell how fast it's healing within the first week or so as it starts to improve