Last night I was rocking up from a deep squat on a boulder and felt a nice pop in my quad as some of the muscle decided it wasn't having fun. I'm happy enough that it's a low grade injury because I've got full ROM (with pain) and no bruising. My experience with similar things is that they heal up quite quickly but what are the recommendations for a) treating it well the next couple of weeks and b) any specific tips for future rehab. My legs are fairly strong (10+ pistol squats on both sides) but clearly something was under-conditioned here so keen to sort that out for the future.
I'm assuming simply keeping it moving and avoiding painful positions initially is good but interested if there's any specific wisdom to be had for the acute healing process.