Thigh strain (help wanted)

[mbaker1991]

Hi,

About 6 weeks ago I strained my thigh playing badminton. I believe it is a 'grade 2' thigh strain. It still isn't better because I re injured it a couple of times, but have now given it a complete 3 weeks total rest since last time I hurt it.
It still isn't quite better and I still feel a stinging pain in it occasionally after walking far or in the evenings.

A couple of questions:

1. I want to start training and get my fitness up again. I am thinking of doing some skipping with a thigh compression bandage on, do you think this would be safe? How about cycling?
I don't want to hurt myself again.

2. How long do you think it will be until it is better again? Is there anything I can do to speed up recovery? I have been doing 2 sets of 25 squats each night to rehab it a bit but that's it really.

Many, many thanks.
Matt

[Heidi]

Hi
How do you know it was definately a quad strain? What were the symptoms?
http://www.sportsinjuryclinic.net/cybertherapist/front/frontthigh/quadstrain.htm
If it was, then a grade 2 can take quite a while to get back to normal (bear in mind that grade 2 injuries vary considerably in severity).
If I were you I would look into getting some sports massage to the thigh to loosen up the muscles and break down any excess scar tissue which is non-flexible and is basically a weak point in the muscle which makes it more liable to go again.
Continue with your squats etc but also add in more specific quad exercises to isolate them such as knee extensions. Start on a light weight and gradually build provided there is no pain or discomfort.
Make sure you are stretching the quads regularly to ensure full range of motion too.
Once you have built up to equal strength with the other side and all feels good, start to work on introducing running and then increase the speed and intro quick changes of direction before getting back into playing.
Good luck