About two and a half weeks ago I was going down a hill on a GT snow racer and flailed awkwardly off a jump. I felt some pain immediately in the right glute area, and it was pretty rough climbing up the hill and walking around. I iced it when I got home, and continued to do so for a few days. I stopped exercising, except for some upper body stuff and some stretches, and every now and then I would apply heat. The last couple of days I could still notice that something wasn't quite right when walking up stairs or crouching down in a weird position, but overall it was in pretty good shape. Today I was feeling good so I decided to play some ultimate frisbee (go ahead and laugh), but the pain slowly came back. It's not even remotely as bad as it was a few weeks back, but I still feel like I gone back a few steps. Reason why I'm concerned is that I have a big ski trip planned for the Feb 18th weekend so around two and a half weeks from now.
Does anyone have any tips/advice/suggestions to get my glute into top shape? Should I keep applying heat and doing stretches? Any specific exercises I should be doing? Has anyone been though a similar situation? I just hope I'll be good to go as this is likely the only time I'll get out this year.
All responses are welcome! Thanks!