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Quad strain?

i was playing a little tackle fball with friends and acquired a pretty mean dead leg/strain, with minimal pain except for the initial dead leg feeling. in the morning, my thigh was a bit sore. I thought stretching it would help loosen it up but unfortunately I did not warm up before I stretched. soon after, my thigh became very tight and pain increased as the day went on to the point where I could not sit back on my heels. my thigh and knee swelled up and to this point (5days later) my thigh is still tight with a little less swelling and now showing some bruises on the inside of the thigh. i’ve been applying the RICE treatment and taking ibuprofen in efforts to reduce swelling and pain. i’d appreciate any other advice on steps I can take to aid in the healing? thanks, ned

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    9 10

    Try putting heat on it instead of ice. And keep strecthing it everyday for a good 30-60 seconds and not doing seriuos activities.

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