[quote="israel"]thanks fredrikw for the thought which is true - i just didnt say ( i think) that when i did the physyos exrcises i even felt a bit worse so i didnt continue the exrcises - but gave them there chance
How long did you go to a physiotherapist? Often when doing rehab the road to recovery is not a straight line upwards, but often filled with small setbacks which is part of the rehab process, especially if you're starting doing exercises that you for some reason haven't done, or been able to do, before.
Anyway, I do still think counseling with a professional, no matter how bad you think they are, is better than a unholy mix of self diagnosing, google searches and discussion forum treatments. But that's just me. If I were you I would of course go to exrx.net and find what workouts I need to do to address that muscle, and do them until I threw up or got the muscle inflamed from all the isolation work