For lower back, feet, and muscle pain, over-the-counter options can be very effective. You can take generic acetaminophen for general pain relief. To target both pain and inflammation, nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen are helpful, provided you have no stomach or kidney issues. Applying topical diclofenac gel directly to your feet or back can also provide localised relief. Along with medication, rest, gentle stretching, and wearing supportive footwear will aid recovery. Please consult a doctor if the pain is severe, persists for more than a week, or is accompanied by numbness or tingling.

PCL injuries often heal remarkably well with conservative care. For recovery, focus on strengthening your quadriceps to stabilize the knee. Safe exercises include quad sets, straight leg raises, and shallow wall squats. Avoid hamstring curls initially, as they can strain the healing ligament. For pain and inflammation, oral medications like ibuprofen or naproxen are helpful, as is paracetamol for general pain relief. Locally, you can apply diclofenac gel or menthol-based creams to the knee. Remember to apply ice and rest. I highly recommend working with a physical therapist to safely guide your rehabilitation journey.