hard fall at 24hrs of old pueble. hurt during the c4p but i just figured it was trama and would get better. it's been 3 weeks and it still hurts when i run usually after 2 miles.
ok did adductor machine two days ago. outward hip movement. it has caused my knee pain to return. turns out that landing on my hip in the crash might have caused the pain.
bone bruise took a long time to heal and i needed to rest it more than i was. ice, heat worked well i think. foam roaller helped i think. taking care of my it band helped. massage helped i think. by the end i was taking a tissue rejuvenator type product and that helped maybe.