Adarq.org
Blog Section => ADARQ & LanceSTS - Q&A => Topic started by: pelham32 on August 22, 2012, 04:40:01 pm
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Lance I'm wondering if you can help me identify this pain I have in my right quadricep. First of all this always happens either in my left or right quadriceps when squatting high frequency. Im not sure if it is a really deep soreness or a maybe something worse. Its hurts like it can't absorb a lot of force or something. First example, I was jogging for like a minute (late for class) every time my right leg hit the ground it hurt in the middle kind of deep in the thigh. I also shot around today on the court and did a few jumps this is when it especially hurts, right into the plant and when I jump it's like that part of the muscle tissue is deeply sore. And then I drove home from school and when getting out of the car my quad contracting produced the same pain. Do you have any idea what it is or any suggestions? I hope I was specific enough, any advice is much appreciated. Like I said, if I'm not suffienctly warmed up it will do that when I squat as well but when I'm warmed up it's not that bad, but can still feel it. It's much different from DOMS bc it's like pain, but also a soreness at the same time if that makes sense.
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bump, that describes is my left quad issue to the letter! :o
I'll take it here instead of my journal that we just started talking about how to recover with lance.
Mixed soreness/strain feeling, mostly bothering in physical activities like jumping. Barely feeling it at SVJs.
High frequency squatting aggravates it, mostly feel it at half squat depth and mostly on eccentric ( feeling like it fails to control the descend, collapsing ). Feeling it at concentric too, in half squat depth too, but not too much, it's not intense enough to ruin the rep.
Mine is at the outer quad, right in the middle between knee and hip joint. Most probably vastus lateralis, but like pelham said it feels like it's somewhere deep in the muscle.
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First thing is take a foam roller and hit the IT band really well, when they tighten up, it will often feel like a slight "tearing" sharp pain in the upper thigh, right where youre description is located vag. Make sure quad mobility is good, simple heel to butt works fine.
If neither of those really help, you dont want to push it too hard. Take a few days off from training, stretch and foam roll, come back to it slowly. A minor strain can turn into a major one quickly if you dont give it time to heal. If it continues to bug you squatting, you can switch to a box squat for a while to give the quad a rest, while still keeping some training effect.
EDIT: I changed "thing" to "thigh", IM REALLY NOT FUCKING RETARDED IT WAS A LONG DAY.
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Thanks Lance! I bought a foam roller today and i adjusted my squatting schedule to 2*week. I will try to get as much stretch/foam rolling as i can. I hope i can get that kellyb stretch to work, i feel very uncomfortable whenever i try it, feels like i am doing something wrong.
Pelham, i hope Lance covered you too, didn't want to mask/shadow your issue, i bumped in because it was reading your quad pain description and it was like reading mine!
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:D haha no problem Vag... I'm curious what is the kellyb stretch you are trying to do, I have a PVC pipe I use for a foam roller, is Lance saying the IT band is likely the cause? My soreness feels a lot better today although I did sleep for like 12 hours last night. This pain seems to really reappear during and after a squatting session I guess. Hopefully we can both get rid of it so we can train more often and more productively. I also have very good mobility in my quads no tightness, it was just like that certain part of the muscle tissue was deeply sore and did not want to be stretched with a lot of force.
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Kellyb himself demostrating it:
http://www.youtube.com/watch?v=s_hQSJVIN3c
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:D haha no problem Vag... I'm curious what is the kellyb stretch you are trying to do, I have a PVC pipe I use for a foam roller, is Lance saying the IT band is likely the cause? My soreness feels a lot better today although I did sleep for like 12 hours last night. This pain seems to really reappear during and after a squatting session I guess. Hopefully we can both get rid of it so we can train more often and more productively. I also have very good mobility in my quads no tightness, it was just like that certain part of the muscle tissue was deeply sore and did not want to be stretched with a lot of force.
It could be an issue with the IT band, even if the painful spot is somewhere else. If its not, it wont matter than you rolled it out, it needs to be done anyhow. Try rolling them for 5 mins each and see how it feels.
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Okay, thanks Lance. I definitely will try that out.
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You bet.
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Hey Lance, I started rolling my Iliotibial band, quads, and glutes. My IT bands were very sensitive, as is usual for most everyone. One thing I noticed is that my legs felt slightly better and it kinda helped wake up my nervous system a bit as I had an early morning workout. I feel the soreness in my quads has lessened extensively, but also I'm squatting daily working up to a daily training 2 to 3 rep max. So I expect some soreness to remain. But any way I kame across this web page
http://thebodymechanic.ca/2012/03/17/stop-foam-rolling-your-it-band-it-can-not-lengthen-and-it-is-not-tight/
Suggesting the IT band not be rolled, he offers some good points. Care to read for any thoughts? I know these guys are more of PTs and chiropractors. The article opened up for some nice comments and discussion from others as well. A good read imo.
Thanks for your time man
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Hey Lance, I started rolling my Iliotibial band, quads, and glutes. My IT bands were very sensitive, as is usual for most everyone. One thing I noticed is that my legs felt slightly better and it kinda helped wake up my nervous system a bit as I had an early morning workout. I feel the soreness in my quads has lessened extensively, but also I'm squatting daily working up to a daily training 2 to 3 rep max. So I expect some soreness to remain. But any way I kame across this web page
http://thebodymechanic.ca/2012/03/17/stop-foam-rolling-your-it-band-it-can-not-lengthen-and-it-is-not-tight/
Suggesting the IT band not be rolled, he offers some good points. Care to read for any thoughts? I know these guys are more of PTs and chiropractors. The article opened up for some nice comments and discussion from others as well. A good read imo.
Thanks for your time man
I glanced at it but its the same old debate thats played out over and over again. He also incorrectly assumes that anyone using myofascial release thinks that the it band "lengthens" or softens, which is a silly assumption. You can find articles pro or con anything on the web, all having "studies" to back them.
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He also incorrectly assumes that anyone using myofascial release thinks that the it band "lengthens" or softens, which is a silly assumption.
That's the first thing that catched my eye when I read it
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He also incorrectly assumes that anyone using myofascial release thinks that the it band "lengthens" or softens, which is a silly assumption.
That's the first thing that catched my eye when I read it
yea. also.
http://strengthcoachblog.com/2012/04/12/is-foam-rolling-bad-for-you/
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Yeah I realize anything can be found pro or con, which was kind of why I was googling the cons of foam rolling. To see the other side of the argument. I think he does raise some excellent points especially since he said he has participated in multiple research and worked with Stuart McGill, and he's a physiotherapist. But your are right kind of a faulty assumption but he hasn't ruled out foam rolling for the muscles yet he just doesn't see a need for the IT band and asked other to discuss and or correct him.
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Lance , what would be a 'typical' IT band foam rolling sets/reps/duration scheme?
I am doing 3x10 slow back and forth rolls each side. That would be slowly roll from hip to knee, then slowly roll back to hip ( slowing down where i feel more sensitivity ) , repeat 10 times.
Then the other side, then 2-3 mins rest, repeat 2 more times.
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Hey Vag, I've been IT band rolling as well although not as consistent because mine is going away or rather the pain/soreness is diminishing. I found a YouTube vid that suggested to actually find a tender spot and kind of stay there but without rolling just staying still for 20 or so seconds for the myofascia to release then rolling over back and forth. So thats kinda what I been doing, I also think that the mag-10 I bought from t-nation has helped with recovery as well, but that's probably a personal preference. Too bad it's expensive as ****... Hope it goes away for ya.
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Lance , what would be a 'typical' IT band foam rolling sets/reps/duration scheme?
I am doing 3x10 slow back and forth rolls each side. That would be slowly roll from hip to knee, then slowly roll back to hip ( slowing down where i feel more sensitivity ) , repeat 10 times.
Then the other side, then 2-3 mins rest, repeat 2 more times.
I would stick with what youre doing, thats pretty good as is. On days when youre not as "tight", you can cut the volume in half.
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Thanks! :highfive:
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You bet Vag.
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Lance/adarqui, what is your opinion about using the leg press for quad strain rehab? Currently i am doing single leg extensions, 4x15 with a 2:2:2 tempo.
Current plan is:
Monday : back squat
Wednesday : RDL + rehab
Friday : front squat
I was thinking i could possibly replace one of the 2 weekly squatting days with leg press until i am at 100% , currently it feels like i am at 90-95%. It feels like i am trapped in a never ending cycle that i squat, go down to 90%, recover to 95% until next squat session and all over again.
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Try it and see how it goes. Ive had the most luck using single leg pistols to a box when it came to quad issues with squatting, its usually a weakness in one leg at the root of the issue. Use it one leg at a time for sure, if it feels like its healing stay with it.
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Now that's interesting. I use box pistols as a recovery evaluation, when they don't hurt at all i consider quad is above 95%.
I will use box pistols to evaluate if i should squat from now on. Pain in pistol => replace squat with SL leg press.
Thanks!
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Are the quads really that active during pistols? I swear I get very little quad activity when I pistol squat on my left leg (using good technique) and a ton of quad activity when I pistol squat on my right leg, with bad technique.
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^^^ how is that possible? your knee should be in greater flexion during a pistol than it'd be during a squat.
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http://www.youtube.com/watch?v=iIrS7MsHqw4
You gotta love the twitty on the wall :trollface:
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Are the quads really that active during pistols? I swear I get very little quad activity when I pistol squat on my left leg (using good technique) and a ton of quad activity when I pistol squat on my right leg, with bad technique.
try doing some RDL's to get that left quad active then.
In all seriousness what youre saying is your left glute fires more during the pistol, and that gives the impression the quad isnt working that much (it is) only not as much as it would require had the glute not done its part.
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Yeah I know, but my knee really doesn't travel all that much when I do them. I does travel forwad obviously but not that much. I think it travels more in a high bar squat.