It takes a long time to figure mileage sweet spots. Some people can handle 3 very hard efforts a week. Some just 1 or 2. Heres some hints to help you.
Increase mileage slowly. Make sure your easy days are super easy.
Experiment getting massages. I get a massage at least once a month.
Try epsom salt baths. Works great for me.
Training logs are great. If you dont use one start. You will start to see patterns in your training. Thst may help you see when your sore ect.
Try to keep legs elevated and rest when you can.
Talk with your coach, pt and doctor. They should be able to help you.