Edited

You need to back off the heavy sports for 10-14 days. You clearly have a strain as your tissue is inflamed, and you are in pain.

Do light movements to keep blood flow to the area, but be careful not to over-exert the muscle. Massage is good, as is acupuncture. Laser therapy is also very good for the inflamation, as is arnica.

One other treatment that is getting fantastic results in healing strained muscles, sprained ligaments, and even broken bones dramatically faster is supplementing with nucleotides.

Nucleotides are the building blocks of DNA, RNA, etc. When the body is injured or the cells are stressed there is a need for a dramatic increase in nucleotides in order to keep up with protein synthesis. Proteins are needed, obviously, for building the injured tissue. Most people have the protein, but are deficient in nucleotides.

For injuries, nucleotides can be life-saving. I injured my knee playing volleyball 2 months ago. I dislocated my fibula, strained a few muscles, and sprained a few ligaments.

It only took me 2 weeks to make a complete return from my injury. Thus my recovery was almost 200% faster than it should have been. (we were originally looking at a 2 month timetable for recovery)

Anyway, you can read more about the nucleotides here (I have nothing to do with this website)

http://www.vpnutrition.com/product_info.php/products_id/56?osCsid=12842efdff4...