How do I recover from an mid to upper quad injury?

RICE. When you strain muscles the best first thing to do is the "rice" principle. Rest, ice, compression, elevation. The next step is to get involved in a recovery program that includes stretching and strengthening that begins slow and progresses as your muscle heals. If things don't get better after 4-6 weeks then I would suggest getting evaluated by a physician.
Depends on RICE and. By use of nsaids for pain and swelling. Rice=rest, ice, compression and elevation of the extremity, to allow the acute symptoms to subside, for the first 3-5 days, then heat packs would probably help in relieving the symptoms. Pt for stretching & strengthening exercises would help. See an orhopod to get this started.