ancker

Something I did (likely saddle height) irritated my left outer hamstring tendon (the one connected to the biceps femoris). After a while of riding it seems to create friction at the point where it connects right by the knee. I noticed the pain a few weeks ago and kind of took it easy. I ended up taking four days off the bike and felt great. I did a test ride on Wednesday then another on Friday, both went fine. I thought I had it knicked. Then on Saturday which was supposed to be my first century (laps of a 25-mile course) I started feeling the pain at around mile 40. I finished the lap, stretched, and iced my leg. I promised the wife I'd ride a lap with her and after icing felt like I'd be fine. I rode my third lap is what would be a 5 out of 10 on the pain scale, so nothing too terrible. The pain is MUCH less today but still there, but only when bending my knee between 75-100% bent. Walking around and doing things like walking up stairs aren't painful at all.

Thusly, I've decided to take some time off the bike. I had a race scheduled for this coming Saturday but decided to cancel it. I want to be 100% pain free for at least a week or two before I get on the bike again. If all goes well I'm hoping to be back on the bike within 3 weeks. Now that all of that is said, on to my question.

What sort of things should I be doing while off the bike? I want to retain a decent amount of fitness but understand that I will lose some. Running is out of the question as I'd rather not put any extra strain on my injury and my knees never really recovered from High School (hence the cycling). I hope to stretch daily and work on my core. Is there anything else I should be doing to help improve cycling ability?

SideNote: I have a regularly scheduled doctor's appointment coming up during which I intend on bringing up this injury to be sure it isn't anything serious.

ancker

With all the junk threads over the last few days I'm going to give this a single bump in case it went to the second page without being seen by a few people.
No responses after this, I'll let it die a sad death.

EventServices

Swim.
Walk.
Stand-up Paddling. (Never mind. You're in Central Ill. Maybe try gardening. People say that's strenuous.)
Roller blade.

Stretch a lot.
And watch what you eat!

MikeyBoyAz

I would give a big 10-4 to treading water with a floating noodle, and jumping jacks: short hops at least 20x reps daily... I would do that if I had that problem