Been there. Surprisingly, regular hikes/walks and yoga really help. Hikes, especially on uneven terrain, where you have to be careful not to twist ankle, work like magic.
But wait till pain is gone, then start excercises.
BTW, go get yourself a TheraCane, a lacrosse ball, a peanut massage ball (which is basically two lacrosse balls joined together, a foam roller, and a few rubber resistance bands of various weights. These are all very good, cheap tools for working out muscular pain that actually work.
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But wait till pain is gone, then start excercises.