Good Afternoon
@ForumUser
Yes, in my opinion, you overdid it. Let's look back...
Leg muscles continue to loosen, but gonna take some time. Exercises a bit easier, and walks a bit further. Could tell the distance change, but ice and elevate helps!
Friday - You added distance to your walk and were doing exercises which really aren't necessary.
I had a fun day with couple longer walks, exercises, but probably overdid it a bit by putting on R&B channel and “dancing” around for 15 minutes ... felt good, but muscles sore this morning.
Saturday - Longer walks, exercises, dancing for 15 mins.
Felt better today ...friends visiting from out of town so took short walk with them thus morning. Exercised a bit. Lots of elevate and ice. Another longer walk as it cooled off. More elevate and ice.
Yesterday - Walking in the a.m. Exercises. Walking again later.
I think your best bet would be to stop the exercises as they're really not necessary.
Following is the BIG TIP from the Recovery Guidelines -
BIG TIP: Hips actually don't need any exercise to get better. They do a pretty good job of it all on their own if given half a chance. Trouble is, people
don't give them a chance and end up with all sorts of aches and pains and sore spots. All they need is the best therapy which is walking and even then
not to excess.
Consider icing any / all areas of discomfort for 40-60 mins, no less, each time you ice. Target 4x daily. Not sure if you're taking anything....if not, you may want to until you're feeling better. The forum Nurse recommends Extra Strength Tylenol at 1000 mg (4x daily) not to exceed 4000 mg in any 24 hr period.
I hope you feel better soon. With rest, icing, OTC meds and no exercise, I think you'll bounce back quickly. If you're willing, try to follow the Activity Progression for THR guidelines increasing your walks accordingly. I really believe it will keep you out of trouble.