3rd degree partial perineal tear ?advice?

Just had my baby boy 7 days ago. I sustained a pretty good tear while giving birth vaginally. I don’t know if it was his size 9lbs 2ozs or the shoulder dystocia, but it is what it is yada yada. Anyways what I’m wondering is you moms that’ve had this sort of tear what was your healing period like? When were you able to stop irrigating the stitches after every bathroom trip? And how long before you were able to go back to strenuous exercise?

I know it can take up to two months to heal, but I’m a little confused on the fine print. I’m not finding anything in my take home paperwork or on google that answers my questions.