I learned the hard way about sports and muscle mass, several torn muscles, everything we do in the gym is counterproductive to injury prevention in ballistic sports, my tears happened in my late 20s and early 30s sprinting and playing basketball. I mean no one can really sprint anymore past 30 unless they do an enormous amount of work to maintain that ability, especially if you once did these sports at a high level, then it's even worse.
Your number one goal should be to just worry about inflammation, minimizing the inflammation is the key to recovery, which means elevation, ice, etc. Removing the inflammation is the key to scare tissue modeling correctly.