One set of muscles and tissue are injured and need rest.

Then, rest.

So what?

So rest them.

Then ask, "What can I exercise?"

Isolate the muscles that need rest and exercise the rest.

Something hurts. So what? 

No twith a sneer, "so what," but a sincere question: What will you think or do next?

"An object at rest will remain at rest unless acted on by an unbalanced force. An object in motion continues in motion with the same speed and in the same direction unless acted upon by an unbalanced force." - Newton's First Law, "The Law of Inertia".

One cannot remain an object at rest nor an object in meaningless motion. One must be moved and purposefully so.

So what?

So move something. Now!