Here's my advice as someone who has grown to thigh length, cut it and growing again: oil the lengths and ends before washing, wash hair once or twice a week, shampoo and lots of conditioner, also use a hair mask before conditioner for extra softness, air dry, plait gently when dry if possible to avoid tangles, don't brush/comb while wet (unless curly), apply almond or argon oil to the ends sparingly between washes to decrease tangles (but don't overuse, you want to allow moisture in), sleep on a silky pillowcase to prevent breakage, and ultimately trim the hair until the damage grows out, and then continue the caring routine until the hair is your desired length. Unfortunately if the hair is so damaged I think the best you can do is care for it like a baby until it grows out. Best of luck!
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