Well I hit a medium bucket (70 balls) on grass today, with limited but good results towards recovery.
I should thank @mvmacfor squaring me up, so to speak.
Warmed up with my PW (MP33/KBS shafts) by lobbing balls anywhere from 80 to 100 yards. Then I slowed down for about 10 balls, then started to do some full swings.
The outcome is 110 yards for a full PW, but really high. No pain. The muscles seem to be 80% recovered. For the entire session I only had 3 duffs, didn't make any practice swings and the lie was bumpy (they went like 2/3 distance).
So, I ventured to hit 5 balls each of 9i, 8i, 7i, then rest for a bit. Duffed one 7i shot when I decided I didn't need a warm up swing.
After my rest and iced tea, I hit the 6i and 5i. This was getting me excited. 3 shots on the 6i went poof and carried a 30 yards high to about 160 to 165 yards, the other two were short and one a duff. My 5i carried around 175, and hit close to the 175 flag 2 times out of 5 and I came within 15 yards (2 left/right and one duff) on the other hits.
I hit random clubs with my remaining 25 balls, and hit the PW with a nice high flight to about 110 yards. My 7i was a nice round 144 yards (mostly over the target green). 8i was a disappointing 130 to 135 yards. I think the 7i, 6i and 5i are bent progressively steeper, or the 8i to PW have too much loft. It might lean towards the latter because my 52 and PW are only about 5 yards apart. I'll have the lofts measured.
In any case this was a nice surprise, I think I can use these MP33 until I get my Pings back from my son when he gets some newer club. The 3 duffs are concerning, and I need to keep an eye out for them.
I also tried driver. All draws. One hit halfway up the fence about 230 yards away, three barely reached. Oh, well "range" balls. Ok, I admit that the real reason was off center hits . I duck hooked one shot because I got distracted.
Need to keep an eye on my iron performance. All of my duffs were due to lack of a practice swing, but I don't feel that confident that it would have been that different with them?
Need to hit less than a medium bucket, and every other day. Tomorrow it'll be yoga, stretching and light 52 wedge work only. I need to start pilates for core strength around the lower abdomen and hips.
From overworked to the point where I could barely move (even out of bed) to 80% healed was about a week. Just keeping it light. I think another week of half effort will heal it to nearly 100%.
From now on it will be practice every other day with no more than a medium bucket and yoga will be the mainstay. Pilates to prevent future situations like this one.
I should have done this before my golf outings last month.
Phew, it's kind of over. Just need to take it easier. . .