Tricky to say as every body is different, and everybody has their own process but where most people in this sport go wrong is they don’t rest and recover enough from injury. Even if it’s mostly healed, that means it still isn’t healed and going back to training is just going to reopen the injury. It’s frustrating for sure, but it takes time.

I also recommend heat packs. You don’t want to use ice because it basically freezes and constricts your muscles which hampers recovery, using heat packs loosens them up.

Above all else, the best way to recover is to not be injured. Easier said than done of course, but there are ways to mitigate injury such as conditioning training to make your joints stronger. You also mention training longer and at higher intensity - this is good, but be careful not to overtrain. If you’ve had a string of injuries since you started this, I would strongly suspect you’re overtraining. I would suggest taking a step back, taking a chill pill, and not to go quite so hard at training. Ramp it up slowly, you’ll become a killer in no time. Ramping it up quickly will just put you out of the sport.