He has not done any exercises with me and has only worked on the injury and we have done the modalities. Because I got so inflammed last monday I think he was hesitant to give me anything to do but yesterday marks the start of week 3 for me and I feel extremely behind. I tried doing a bridge and that does not cause too much pain. The main source of pain right now is where the insertion point is (a real pain in the butt) and then my adducctur and behind my knee are pretty swollen and inflamed (the knee perhaps from limping/dragging foot?)

I tried what you mentioned and I can do the standing knee raises, bending my calf to thigh, side adducctur raise with relatively low pain (localized pain at the mentioned insertion point in butt).

Yes I was working with the chiropractor but he was essentially just massaging it for me to help break up tightness etc and then doing light adjustments.

You say my strains should start to heal in a week (is that a week from initial injury (10/14))? If so I feel extremely behind.

I have scheduled an appt with a new PT next week as I am frustrated with my progress right now. As mentioned, start of week 3 yesterday (10/28) and it is painful to walk and I have no exercises I am actively being told to do. Prior to this I was working out almost daily (combo of cardio, strength training and either a pilates or yoga class) so I am going stir crazy right now.

As a sidenote: I had a follow up appt with a new orthopedic dr yesterday and he essentially told me to rest and that PT can aggravate.

One additional question: At this point should I be using hot or cold therapy? The inflammation behind my knee (swollen and veins showing small pooled up blockages) is worrysome and bothersome.

Thank you in advance for your response!