I had a very slight pain on my left quadriceps for a few days - mostly when climbing up stairs.

Went for an Easy Run on Wednesday on a 'flat' course and it was painless.
Did some Easy cycling followed by 45' of S&C (including lunges) and still had no discomfort.

However, went Yesterday for a 30k run with 15k at Marathon Pace on a new route including lots of uphill and downhill and pain re-appeared and significantly increased (espexially on the downhill sections) to the point I hobbled back home for the last few kms..

I applied Ice and tried to rest but still painful today whenever I use the left quadriceps.

Got a marathon mid-may (and IM early july).. I would imagine I am looking at 5-10days of full rest at the minimum ?

Muscle does not seem inflammed (and local application of Voltarel/Dyclofenac had no effect), I dont see/feel any bruises either.. and that was NOT a sudden & Sharp pain so not sure if I really pulled it. Maybe juste a small grade 1?

Any tips on what to do and what to avoid? Would imagine better NOT to use a massage gun at this stage?

Thanks!