Major Thigh Pain

[AFI82]

Quick back story: Last week I did 4-100 yard sprints as my first set of intervals for the spring. It's been since October or November since I've done intervals. So I probably over did it this day.

Today: I go back out for some intervals. It's been 8 days. My thigh area has been pretty sore the last week, but nothing worse than any of the soreness I feel from after lifting. I figured I'd be fine today, I was wrong. After a short jog I took off for my first sprint. I couldn't have gotten more than 4 steps before my thighs just gave out on me. I've never felt muscular pain this badly in my entire life.

It's not my thigh adjacent to my knee or my hips, but right in the middle. It hurts when I lift my upper leg past waist height, while leaning forward (similar to taking a running stride). It doesn't hurt if I lean back and raise my leg (like doing a standing hamstring stretch). It doesn't hurt to do a full depth BW squat (which boggles my mind).

I realize this is my fault. I probably didn't stretch/warmup enough beforehand, and I probably did too much last time. I'm sure that something else I did/didn't do contributed to this pain.

So what can I do in the coming days to ease this pain? I've been putting off foam rolling for a while, but I'm gonna go out to get a roller this weekend.

[UConnJulie]

Ice.
Gentle stretching.
Foam rolling (but don't over do it with this).

For 2ish weeks. No sprinting in the meantime.
When it doesn't hurt with daily activity, you can go for a light jog. If no pain with that, can jog for 2 weeks.

If no pain after those 2 weeks, can start to add in light sprints (more fartlek than actual sprints). 2 weeks again.

If no pain after that, try one set of fairly short sprints and continue to build.

HTH.

[AFI82]

How much is too much with foam rolling? I rolled both legs (upper/front/inner) that night, then last night as well. I just do one slow trip from top to bottom. Is this overdoing it?

I could tell a huge difference just minutes after rolling. It didn't completely stop hurting, but it was probably 40% or less of the pain that I had felt just minutes before.

I went for a slow jog yesterday and could definitely tell that any sort of speed was out of the question. Perhaps I'll take up power-walking for a couple of weeks.

[UConnJulie]

Better to make a little progress every day than to overdo it and set yourself back.

Roll.
Stretch.
Ice.

No jogging. No sprinting. Just walking until it is PAINFREE. Read my comments above on progression.