I've had pain in my left quad for over a month now. I injured myself in a mountain bike race, but don't specifically remember what I did (the race was super technical, it was pouring, the course was impossible, I fell so many times that I don't remember)

I went to the doctor and he thinks it is soft tissue damage. He wants me to see the PT because the concern is that there could be scar tissue. I can't get into the PT for another month, so I'm not sure what I should be doing until then. Anyone have a similar injury? What was the course of action?

I haven't been riding my bike for the past three weeks as I also seriously injured my left hand in a subsequent race. My nerve has been compressed and the tendon in my wrist is swollen and is sticking out. (I changed my setup - grips, barends and my watch was on too tight....raced a four hour race and now my hand is majorily screwed up). I'm not allowed to ride my bike off road and it hurts to ride my bike on the road even with my wrist splint. The doctors says my hand needs to rest. Again, anyone have a similar injury?