on May 10, 2011
at 02:00 PM
Apply ice for the first 24-48 hours, heat after that (30 minutes at a time for each, a few times a day).
Completely rest it if possible. Hard to rest a quad if you have to walk around, but even minor movement will lengthen healing times exponentially.
Drink lots of fluids.
Eat anti-inflammatory foods, and avoid inflammatory foods.
Many inflammatory foods are non-Paleo, so should be easy to avoid (sugar, veg oils, bad fats, dairy, grains, alcohol, caffeine). Red meat can be inflammatory-producing, you could switch to only white meats and seafoods for a few days to get your protein, might need to eat more fat.
Eat foods high in omega-3, lots of fruits and vegetables. Coconut oil has naturally anti-inflammatory properties. You can Google up other ideas.
Good luck :-).
on May 10, 2011
at 05:30 PM
I'd eat more connective tissue (cartilage and tendons). Get some soup bones, and slow cook them for a really long time (6+ hours) until all the joint tissue and such has become easy to eat. Drink the broth, and eat all the stuff off the bones.
This is giving your body collagen, and it's building blocks, so it should at least help in the repair process. I notice my joints felt better after eating more cartilage when I lift heavy.
on May 11, 2011
at 05:35 AM
The best thing for a pulled quad is first a hot tub for 20 min and then a slow swim in a pool twice a day. I have healed quads and hamstrings in less than a week with this regime.
Not much nutritionally can be done. Just have to allow the inflammation to subside.
Supplementing with Vit D seems to have some effect on muscle pulls. Haven't had one in more than a year.