Our expert says:
If it's a muscle strain, which certainly seems likely, then so far you have done the right thing, by icing first to reduce swelling and then resting.
That's probably the best you should be aiming for now, because if it's a muscle strain, then two weeks off is probably the minimum you should be aiming for. once those two weeks are up, then you can begin with very light training. The key is the speed of movement, and the best is to progress gradually from doing very slow, controlled movements, to do them at normal speed. But the worst thing you can do is to use light weights and do the movement fast. What you need is light weight AND slow movement. If you can get that, then the next week or so of the rehab should go by without too much trouble. The other thing you may wish to consider is some rehab for the muscle - massage, in particular, to take care of any scarring that may have resulted from the tear. that can affect long term recovery. But for now, rest and let the muscle heal, and then after 2 weeks (one more), start with very gradual training, focusing on slow, controlled movements for at least the next 10 days.
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