advice please on thigh/hip injury

[coopsj]

Hi,

I've been having some problems with my right knee/thigh/hip for some time, it got particularly bad a few weeks ago after a longish run when my leg stayed tight and tired for several days and my quad felt a little strained. I decided to get a sports massage which helped a little and was recommended to come back in two weeks (this week). I took it relatively easy until Saturday when I had my first 10k run of the year, I was running late so stupidly did not warm up or stretch, over the last few k I began to get hip pain, on finishing I tried to stetch but struggled due to instability. The pain got worse (now mainly in my thigh) and has not improved, walking is a problem, my leg loses stability whenever it bends slightly and my quad is sore to touch. Getting down stairs is a problem as is getting in and out of chairs. I've been taking anti inflamatories and have iced the area. I've also had problems sleeping as I wake myself up evertime I move.

I'd really appreciate any advice on whether I should be resting completely or doing some movement to stop myself getting stiff. Whether I should see my doctor (who I think would be pretty useless) or a physio, and whether its worth going back for a massage at this stage or wait.

Sports wise i play football, run and cycle regularly.

Thanks for any help you can offer me

[jonathan_PTRP]

try to rest for 2 weeks and have 3 days applicatin for cold therapy.. don't make use of having medications..

[thomas bibu]

Hi dear,

At the outset I wish to state that your history is inconclusive. I wish you had included topics like nature of pain, movts which precipitate pain, relieves pain, whether it is all thru or only with activity etc.
From your descriptions, it looks like you had DOMS initially. DOMS stands for Delayed Onset Muscle Soreness. DOMS responds well with rest and sports massage.
Regarding your present state, since you pushed yourself
1. Fairly long distance before full recovery &
2. Without proper/lack of warm-up
the chances of further injuring (eg. grade1 to grade 2 or 3) your musculo-tendinous soft tissues of your thigh segment is high. Without evaluating you, I will not be able to comment on which particular musculoskeletal segment is involved.

Regarding treatment I do agree with Jonathan that rest is necessary, although 2 weeks is the old school of thought. Try to be active as soon as your subjective symptoms (eg.pain) get better.
Please include mild self stretching techniques within the limits of pain along with your treatment plan prescribed initially.
Always remember sense of instability is a red alert, if it worsens do seek a specialist consultation.
Above all take it easy, your psyche has a very big role to play in your recovery. all the best, get well soon.

Keep me posted.

Cheers,
Thomas