Grade: 2
Bruised myself, AGAIN. Was climbing out of a large creek bed. Slipped and my left thigh caught either a rock or root on the side of the bed. Didn't fall to the ground. Scared me at first as it was just inches away from the last bruise.
This bruise is not nearly as bad as the last one but looks like I'll have to take it easy for another week. Started with the ice and Vitamin I right away but going to go heavy on the heating after 48 hours.
1/22 I have full flexibilty in my quad. I can still tell strength is not completely there but no pain or resistance. Didn't bother me on my runs this weekend and temps were in the 30's.
Try and rehabilitate the muscle after a short rest period. Use excersises that don't push the limits (cause pain) but still utilize the muscles. Again stretching and heat are the biggest aids.