Quadricep pull, please help me explain the symptoms?

Question

1) I pulled (my thigh muscle) exactly 24 hours ago kickin a soccer ball,I felt a popping then I iced it immediately and took anti-inflammatories.

2) Initially it hurt to touch the bruised area but now i can massage it after icing with minimal to no discomfort.

3) I can voluntary bend my leg inwards with no pain, but cannot extend it outwards on its own, because it feels like i get an instant cramp on the spot i pulled the muscle and it hurts.

4) I can squat and stand with no pain (maybe because im not using that muscle)

5) After icing i've been taping it up with those elastic bandages like the ace ones.

6)I've been consuming plenty of proteins such as milk and dairy. Will it help speed up recovery, and what other food can take to help.

a) Is this a mild, moderate or severe tear/sprain.
b) What else can I do apart from R.I.C.E to speed up recovery
c) Any other USEFUL information that can help would be appreciated.

Answer 1

Quadricep Pull or Tear

Description:
Pain in the front of the thigh. A severe tear (sudden pain without warning), may be accompanied by swelling or bruises.

Likely causes:
This injury is almost certainly due to a strength imbalance between your quadricep and your hamstring (the muscle at the back of your thigh). Basically, your hamstring overpowered your quadricep and caused it to tear. This muscle imbalance is not uncommon among runners, since running tends to work out the hamstrings much more than the quadriceps.

Remedy:
For immediate relief, ice the muscle right after running. You may either use a commercially available cold pack or simply put a wet towel in the freezer before you go out for your run. Wrap the pack around your leg for fifteen minutes. Also, take an anti-inflammatory like ibuprofen or aspirin with meals, but never before running, to bring down the swelling. After applying the ice, wrap your thigh in an ACE bandage to keep it compressed.

You can continue running, but take it easy, and pay careful attention to stretching your quadriceps. Do it gently, but thoroughly. See exercises six and, in particular, seven on our stretching page. Don't force the stretch; there should never be any discomfort when you're stretching. With gentle running and stretching, you can probably be back to normal in two or three weeks.

The way to prevent this injury in the future is to strengthen your quadriceps. As your legs continue to improve, you might consider doing some biking and leg lifts to help strengthen your quadriceps.
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