right Quad pain

[RebeccaC]

I have a Charlie horse type pain in my right quad. It has happened occasionally since starting NROL. I am now on Hypertrophy2. Last week after my leg workout I was typically sore in both quads. several days later I was still very sore, only on the right quad only. It is soreness like after a good workout. I was using a foam roller and that was very hard to take, very painful
Today, the soreness in general is gone but I did my leg workout this morning and everytime I did lunges and step ups the pain came back.
is this a charlie horse? what can I do to prevent it/heal it?
TIA
Rebecca

[UConnJulie]

What's your flexibility like? Can you get your heel to your butt? What's it feel like to heel-sit?

In all liklihood you have a strain ... it should get better with stretching ... and I hate to tell you, but you need to foam roll (you personally ... the fact that is it so painful says you need it!). If you can't take a foam roller, then try using a rolling pin (wood or plastic) while sitting with your legs out in front. Or you could buy "The Stick" as it is a little more gentle than a foam roller if you are really sore.

Lay off the lunges and stuff for a week or so, and stick to stretching and rolling, along with hamstring and gluteal activation and strengthening stuff (SHELC, bridges, GHRs, etc)

HTH!

[RebeccaC]

Thanks so much, my flexibility is horrible. I will take a break and get back on the roller - we have a love/hate relationship!
Thanks again

[UConnJulie]

OK, so foam roll, and STRETCH!!! Heel sitting is a good passive quad stretch, but does not get rectus femoris, so do a half-kneeling quad stretch (like the bottom position of a lunge, then bring your back foot up to your butt and hold it there with your hand). Hold your stretches for at least 30 seconds and do several reps on each side per session.