In reply to Zanx:
> ... I'd really like to pull my finger out and start getting the muscles back into some semblance of order but don't want to go tearing them up.
If you're interested, go for it! Just listen to your body and moderate as necessary.
We all have injuries, and/or aches and pains - nothing's ever perfect - so just accept it, work around it, and - most importantly - have fun.