advice reply

rice as you know is the recommended and long true blue theraphy to start.
1st 24 hours = rest, ice, compression and elevation.
after the 1st 24 hours, replace ice with heat.

As the poster above said , LAY OFF sports, etc,
until you are completely able to walk,
and do some light exercises.

I am speaking from experience as I once did martial arts,
and know what happens when you don't properly allow your body
the time it needs to fully reheal.
If you do not give it that time,
you will only end up repulling it /
stressing it/ and damaging it
more than it is now..
which will take even longer to repair.

Get a walking stick or something/
Stay seated with legs up as much as you can.
When you do walk, walk slowly and try to do so correctly.

Most pain for awhile will be other muscles
forced to support the injured one...
so they get overstressed too,
and you will *favor that side*
which is ok for awhile,
but as soon as you can,
begin to lightly bear weight on that leg side again.

NO quick movements!!
NO bending lifting!
NO weight training! with legs if you do that.

light exercise means exactly that.
slow light movements just to keep circulation going.

look at it as a time to read a good book,
listen to stress reducing music.

Most injuries happen when someone is already under stress,
and more prone to injury.
when you body is injured it is saying to you .. in a way,
since you wont give it a break ,
it will put you in a position to take one anyhow.

This is a good thing..
don't look at it as a bad thing.
Most injuries along this line take between 2-6 weeks to fully heal,
depending on the damage done.

Gently massage the area several times a day,
to keep blood flow
to help the healing process.

Talk to your body.
Tell it you love it,
and will *baby it* til it heals.
This really does go a long way in the healing process.

When you sleep,
put a pillow between legs,
if you sleep on side,
to support the area.

When you do begin to increase exercises,
do at least 5-10 minutes slow warmups,
working right out with *cold muscles*
is a road to disaster.
NO bouncing movements.

Re-begin with simple slow dribbles on your basketball,
walking with slow turns,
practice throwing, but no jumping.
then progress to light running to throw etc...
if you feel even the slightest twinge there, stop!
don't risk it!
go back to slow dribbles/ walk,
then go rest the leg.
Do not try to force the injured side
to take on original weight.

When I was in martial arts,
I pulled a hamstring,
and but I chose to not allow it time to heal.
Mainly because I also taught , and so *had to be there*
Well I could have been there, but chosen to sit out...
I did not do so.
I reinjured the muscle...(no surprise in retrospect)
This time, I decided to still continue my personal classes,
but just leave out the faster leg kicks movements and quick turns..
and to sit out on sparrings.
Still not a good choice..
this time it took me 6 months to feel healed.
since I was still not properly resting the leg.
Guess what?
I injured it again !!
lol !
took me almost 9 months to heal for the third time.
Result? Total time spent rehealing?
about 15 1/2 months!

Recently, I fell down in my home,
pulling an inner thigh/groin muscle.
You can bet I chose to sit for a good 3 weeks!
fell again , and rested for another 4 weeks...
It is now completely healed for a good month or so now.
Back to walking again painfree,
and that area fully healed.

You make the choice.
to me 3-7 weeks was a far better alternative to
then potential 15 1/2 months (ie: a year and a half!)
(not to count that when muscles are continually torn,
it can lead to permanent scarring and damage to those areas)

Try to refrain from pain medication.
This only hinders the body from receiving proper signals,
to get * help / healing *
there from the regenerative cells.

Color therapy, sound therapy, magnetic therapy,
crystal, reflexology, etc can all work
to help shorten the healing time.

Make sure you apply warm heat to the area,
about 4 times a day,
minimum 10 minutes ... best is 20-30 minutes.
Any serious athlete should have a hot water bottle,
or a small heating pad.

Love to you,
Ami Joi Benton