How to heal a torn quad?

[Brandi]

I was not sure where to put this. Under health? Sorry if this is the wrong spot.
Anyway ok so 3 weeks ago some friends of mine thought it would be great fun to play softball. And it was. There were not many of us but enough to have a good time. We had even amounts of men and women so that was good and there was pizza and beer in between playing. And it was in between rain storms so it was nice to get out. But I had not played softball since high school which was 25 years ago.
Well I managed to injure my quad muscle.That explosive running I do not do. I am a biker not a runner. At first it was in both legs. And it actually got better after a few days rest so I decided to do yoga and managed to hurt them again. RIght one is back to normal but my left quad is not healing as fast. It is sore to touch and when I lift my leg I feel it radiate down the front of my thigh. It is not so bad I can't walk. But I have not been on my bike or done yoga. I have hiked. Does anyone have advice? How long could a torn muscle take to heal? Can I exercise with it. I don't think it is a sever tear but I don;t think it is minor either. Does putting ice on it now do it any good. Or maybe I am impatient. I healed so much faster when I was younger. Sigh.....any advice would be great. And know I know going to the Dr would be a good idea but I am dealing with another health issue and really don't want to go see another Dr right now I have enough of them at this moment.
Thanks!

[Catrin]

A couple of years back I tore the hamstring and quad in the same leg. Same week, different activities, really really stubborn...

For me I didn't have any improvement until I headed to the doctor and went to PT. I tried the ice and heat solution, and looked up exercises online but all I succeeded in doing was to make things worse because I didn't know what I was doing or when/how to do it. I certainly understand not wanting to see another doctor, but you might want to consider going just to get a PT referral. They can really, really help you to heal more quickly and completely. At least that is my experience - and it took about 3 months for my quad to heal but it may not have been that long if I had gotten help earlier.

I hope you are feeling better soon!

[OakLeaf]

I'm not a doctor either ... but I would NOT recommend NSAIDs beyond what you need for pain. They will slow your healing. http://www.caringmedical.com/sports_injury/nsaids.asp

Same with ice, beyond the first 48-72 hours. You don't want to impede circulation if you can help it, and you don't want to inhibit too much inflammation, since inflammation is inextricably bound up with healing. A BRIEF daily ice bath maybe ... one of the theories behind ice baths for athletic recovery is that AFTER the ice bath, when the blood vessels that were constricted by the ice then release, it creates greater blood flow to the muscles.

Beyond that ... gentle movement to keep the lymph circulating and prevent soft tissues from contracting ... I would THINK you could push the ROM to where you feel a pull, but not to pain ... Another thing you could do is gentle self-massage - NOT digging into the muscle at all, but just using light touch to stimulate blood and lymph circulation and awareness.

Here is a video on kinesio taping a quad strain. (I just ordered a couple of rolls of tape from that site myself, since the brand my doctor uses was sensitizing my skin, and they shipped SUPER fast. Like, it got here in three days right before Christmas, not that a company like that probably has much of a holiday rush. )

but I am not a doctor.

[Brandi]

I was thinking PT too. I had an issue with my knee a year or so ago and PT helped so much. I will have to wait till my thyroid thing gets worked out before going to a dr though. I have been poked and prodded so much lately........I have a biopsy on monday so hoping answers will soon follow.
I am being gentle with it but also not totally staying off it. I have been doing a lot of walking, hiking and gentle stretching. I so miss my yoga right now. I am also doing gentle massage. I seem to feel it at night though. I will turn over and it wakes me up because I move wrong. Not sure how to not keep myself from moving wrong in my sleep. In a couple more weeks I will see where I am at.
Oh I am not taking too many Aspirin either. I understand the masking effect. But hey is it alright to do heat at this point? A heating pad feels so nice.
Thanks ladies for your advice very appreciated!

[Brandi]

We have one in our community but it is closed for the winter. But that is a great idea. Gentle.

[Brandi]

When you are feeling better, do you have access to a swimming pool?

Sounds like you need to take it easy for awhile.

We have a pool here in our community but it is closed for the winter. Good idea though that would be a gentle way of getting some sort of work out.

[OakLeaf]

And don't forget the importance of diet when you're healing. Try to eat as clean as you can, and get extra protein and vitamin C.

[Catrin]

I hear you about how good heat feels, I still use it for some of my older injuries that flare from time to time. I am no doctor, but I've noted it really helps to use heat in the evening when my neck flares. It seems to help calm things down. I wouldn't do it before an activity however. My old PT would also have me use heat on my neck after a therapeutic session.

+1 on what Oak said about eating clean and getting extra protein and vitamin C, it really helps to make certain your body has the building blocks that it needs to help you heal.

[roadie gal]

I am a doctor, and I suggest going to a PT (if you don't want to go to an orthopedist). Along with suggesting specific exercises, and making sure that you do them properly, they have other modalities, like ultrasonic stimulation, that they can use. I agree that after 48 hours, ice is counterproductive. The use of anti-inflamatories is contraversial, but it looks like they are harmful for bone healing. It's unclear on muscle.

[Brandi]

And don't forget the importance of diet when you're healing. Try to eat as clean as you can, and get extra protein and vitamin C.

No problem! Been eating nothing but a veggie diet after New Years. I also drink extra protein shakes with lots of fruit and no sugar.

[Brandi]

I am a doctor, and I suggest going to a PT (if you don't want to go to an orthopedist). Along with suggesting specific exercises, and making sure that you do them properly, they have other modalities, like ultrasonic stimulation, that they can use. I agree that after 48 hours, ice is counterproductive. The use of anti-inflamatories is contraversial, but it looks like they are harmful for bone healing. It's unclear on muscle.

Thank you for joining this conversation. I am not sure if I need to do anything yet. I was looking into what would be the best way to treat it right now. PT's are great help.

[Brandi]

A hot jacuzzi or whirlpool could be nice too. Or just a deep, hot bath.

I should call my friend up and see if her's is working. She has one of those 5 million jet one's!