My legs hate me, help!
I (think I) pulled my quads pretty bad, and am not sure what the best road for recovery is. I'm pretty positive there is no tendon injury. Do you have any advice on what is most effective to help the muscles heal?
I commute daily on my bike, it's between an 8-16mi round trip - depending on which way I go. I'm 30, 160lbs and mostly healthy.
I've started playing flag football once a week on Wednesdays, starting last week. Last week wasn't bad, I was running/sprinting a lot in the game and was a bit sore the next couple of days but nothing terrible. On Saturday I helped my father-in-law roof his house. It took 12 hours. Lots of squatting and kneeling. I was tired. Sunday I was pretty sore, my legs were stiff but when Monday came I figured I'd be fine to ride. I took it easy, but when I get to climbs I usually push it. Halfway through the last climb to work I sprinted the last half, which isn't abnormal at all but I was quite a bit slower than when i normally lay down the hammer, not to mention I was really sucking down lots of air to keep that speed. It felt like when I had just started biking, by legs just could not keep up.
I didn't ride on Tues - my wife picked me up so we could take a dishwasher home. Today I didn't ride because the soreness in my legs wasn't gone and I wanted to be able to run for the game today. When the game started and I tried sprinting my legs hurt like crazy, it's like they just wouldn't response if I tried to sprint. I could jog slowly, but if I attempted to sprint I left a shot of pain in my quads and they got really tight. Towards the end I tried to break to catch a runner, but it really hurt my quads and my left one I sort of had to limp on. I rode my bike home way slow, but standing to pedal did the same thing. I can really feel it if I stretch them.
I want to keep riding, but I don't think I'll be able to tomorrow or Friday. I really want my legs to be normal again. Should I get some easy but semi-long walking in to keep the muscles active? Should I be icing them? Is stretching helpful?