Quad pull? - JP Fitness Forums

AceDeuce · 12-18-2006, 05:16 PM

I recently played some ultimate frisbee with a few friends. I didn't really warmup at first, but I played for about 45 minutes at a moderate pace which im assuming was sufficient warmup. Eventually though, I went on an all-out sprint and felt a *tiny* pinch in my right quad. I have pulled that quad 3x in the past (about 8 months ago) so I took it very easy for the rest of the game. I have had zero pain since, but im slightly paranoid. I started doing DB lunges in the gym today and felt a tightness in my right quad that I did not feel in my left. I ended any leg work right there. It seems like maximal sprint work triggers it.

The reason I am concerned is that even though it doesnt hurt whatsoever, I am getting together with my old soccer team on friday for a game. I can go real easy during a frisbee game, but our soccer reunions are always much more intensive so I feel like its a pulled quad waiting to happen. I REALLY REALLY do not want to miss out on this 1-2x a year thing...

What should I do from now untill friday (besides rest) if I intend on playing? I would THOROUGLY warmup before playing...but im still paranoid...hoping for a little insight. Thanks.

UConnJulie · 12-18-2006, 06:22 PM

Try icing it ... and perhaps some stretching (rectus femoris is often the quad that is effected) ... definitely a good long warm up will help ... sounds like it hasn't fully recovered from the last injury ...

Paradigm · 12-19-2006, 08:01 AM

Sound like the same injury that I had last night; I was on my last set of rotational lunges for NROL FL1, with my right leg forward, and I felt/heard a pop in my left upper quad. Naturally I stopped the lunges at that point, but now it's a bit sore today. I've been icing it, and really hope it doesn't stop me from doing workout B tomorrow (not to mention a hockey game this week, and tennis/hockey over xmas when I go home).

I did an image search, and I guess it is the rectus femoris; I was wondering how to ask someone here about that, but that seems to be correct, so thanks UConnJulie.

I'll be curious to see what other recommendations come about, though I guess that probably the ol' ice/rest and the proper warm-ups are the proper course of action.

In the future, as a preventitive measure, how does one adequately stretch this area?

Blackjack · 12-19-2006, 09:06 AM

Foam roller?

UConnJulie · 12-19-2006, 10:21 AM

Quote:

Originally Posted by Paradigm

In the future, as a preventitive measure, how does one adequately stretch this area?

You need to extend the hip while flexing the knee ... if you are solo, the best way to do this IMO is to be lunge kneeling, then bring the back foot to your buttock, then lunge forward ... sort of like this picture, but with the back leg up as in a quad stretch ...

I often do this on my sofa as I feel I can control it better ... I have the back knee on the sofa, and my other foot on the floor ... I then bring my foot to my butt, then lunge forward so my hip is extended and my knee flexed.

HTH ...

Lisa~ · 12-19-2006, 11:11 AM

Julie,

Like this?

UConnJulie · 12-19-2006, 06:54 PM

YES!!! Where did you find that? I just saved it to my 'puter for future use ... you seriously rock Lisa!!

Lisa~ · 12-19-2006, 07:49 PM

Quote:

Originally Posted by UConnJulie

YES!!! Where did you find that? I just saved it to my 'puter for future use ... you seriously rock Lisa!!

HA! I don't remember where I got it. I just collect stuff.

Paradigm · 12-20-2006, 06:21 AM

Very helpful image, thanks. I'll be incorporating that into my regular warm-ups once I feel that the muscle has healed enough.

Quote:

Originally Posted by Lisa~

HA! I don't remember where I got it. I just collect stuff.

That's ok, many of us tend to collect stuff too, but most of the time they're not of use to anyone else (or even ourselves)

AceDeuce · 12-20-2006, 08:05 PM

Which brings me to my next question: Why have I pulled this quad 4 times in the last year or so? It is usually during a maximal sprint or very quick acceleration during a sporting event. I'm sure not being optimally warmed up plays a role, but could it also be some kind of a muscle imbalance? Something to do with exerting as much force as possible?

UConnJulie · 12-21-2006, 11:38 AM

It could be a number of reasons ...
1. Insufficient strength return after initial injury, predisposing toward recurrent injury.
2. Scarring at site of injury.
3. Insufficient healing before return to stressful activity, predisposing toward recurrent injury.

For what it's worth, quad strains should be painfree with all-out sprints before re-instituting any kicking activities (as kicking is more stressful on the quad than running/sprinting).

My recommendation ... Ice massage, stretch, strengthen (with bodyweight stuff ... squats, single leg squats, short step step-down touches, lunges of any variety), and foam roll or get some professional massage, ART, or rolfing done to it ...

AceDeuce · 12-22-2006, 02:33 PM

I just found your statement of kicking being more stressful to the quad to be true.

I played soccer and was fine untill I tried to take a really hard shot with my right leg. I felt a "pinching" type feeling so I stopped kicking hard with my right. I was able to continue to play totally pain free. Only pain is when I kick forcefully with that leg.

AceDeuce · 07-02-2007, 02:50 PM

I regret to inform you that I have once again felt the pinch in my quad. Here is what happened (taken from my log):

" I felt a twinge in my right quad last week while doing reverse lunges. Prior to the reverse lunges I had done some belt squats with about 85 lbs for a few sets with no discomfort whatsoever. The belt squats were new to my routine so I don't know if they had an impact at all. Well, apparently I should have payed more attention to that little feeling in my quad because today when I went to do BB front split squats (185lbs), I felt a distinct pull in that quad. This is UNBELIEVABLY frustrating for me because I felt like I'd been doing everything right trying to rehab my back by focusing on single leg work and SHELC's, 1-leg RDL's and such. My form was perfect on everything so this is very, very disheartening. Now I dont even know if I can do single leg work without stressing the quad. I honestly am at a loss right now. I try to learn everything about how to rehab my body and it just doesnt seem to be working. I would go to a specialist (if its covered under my parents insurance) but I'm wary because last time they told me to just stretch out my quads/hams/glutes/calves every day (when I went in for back rehab) and that was all they said to do.

As for the workout today, after I felt the slight twinge in my quad I tried some other movements; 1-leg SLDL's felt fine and some light (135/155) BB RDL's felt fine. SHELCS too. I guess thats what I'm stuck with for now...that also means that the conditioning work (for soccer season in 2 months) that I was going to start needs to be modified somehow. I feel no pain in the quad just walking around. It is not swollen or anything so I don't believe it is THAT bad of a pull but still...the fact that it has happened 4 times over the last 2 years or so...

blah...so frustrated"

Soooo, because I have no idea why I keep pulling this quad, I think its time to locate a GOOD physical therapist for my ailments (low back and now quad). Does anyone know any good therapists that deal with athletes and understand our mindset in the Ann Arbor, Michigan area? I'm just about at my wits end. Thanks guys.

mikex1337 · 07-03-2007, 07:15 AM

What exactly does the foam roller do?

galapogos · 07-04-2007, 12:18 AM

It's a form of self myofascial release, basically getting rid of the knots and scar tissue around your muscle that gets accumulated after years of abuse.

UConnJulie · 07-08-2007, 08:05 AM

Total bummer ... not sure if any of these are nearby ...
Rodger Evans Linden, MI
Sunil Malewar Bay City, MI
Pearce Vandermeeden Grand Rapids, MI

PM me if these are not local to you and I will help you find someone qualified ...