FFS! Snapped something on left upper quad during training.

[s3fella]

Gutted! Been out do the gym for a week busy with work. Went in and trainer had a 1 minute circuit session planned, always find it hard tbh. First set was ok, but doing some walking lunges with weights, on first set I said to him my quads felt very tight at the top. He said probably as I've been sat down all week at work. Seems reasonable, I'd warmed up properly including rollers, and some lunges without weight.

Second set of everything came up, I was proper knacked, shuttle runs had heart rate at 177, felt a bit dizzy tbh, I'm old and fat!
Walking lunges came up, did first 30 s fine, half way back down the gym, suddenly "twang", a genuine proper twang which I've never experienced in 44 years, and as it twanged at the top, I felt a sharp electric shock type pain down the quad toward the knee. Pain was quite fierce, and any pressure on it was agony at first, but it subsided after a couple of mins.

But then, tried to walk it off, and if I take too big a step, or lean back as I step, it's agony at the top of my quad, toward the outside of the leg, nit the inside or top piece of the muscle if that makes sense.

Have I snapped it or pulled it where it meets the hip flexor? Or is it the the hip flexor itself?
I'm gutted as I have 4 weeks off work now and was going to hit the fitness everyday, to really break the back of it as with work it's difficult to train more than twice a week.
Any idea on regiment to repair it ASAP? Heat or ice? I can't take NSAIDs or anti inflammatories.

Any help appreciated.

[s3fella]

Spoke to a physio and she reckons the twang was the femoral nerve. I'm going to see her tomorrow at 830 and she is going to do some manipulations and sort me out.

So fingers crossed it's not a tear or a rupture and just a nerve getting irritated.

Cheers for advice.