im a running back and i had an incident with my leg last year, i partially tore my quad (vastus medialis) and it healed to its best over the yea and now its acting up again. my legs were my bread and butter i hold 4.3 speed when healthy im back to my strength but when i run routes or just sprint it hurts, any help for getting back to 100% would be great
You were never sent to physical therapy for this injury? They would have given you good exercises to do.
In any case, and this is just my opinion from having to rehab a torn lower back muscle, i would do light squats in sets of 25. 3-4 sets. Use a weight that will make you uncomfortable so you can feel it brurning at the end, but not enough that you get terrible muscle fatigue.
When a torn muscle heals its actually scar tissue sewing up the torn area. The problem is that scar tissue gets layed down in a completely random pattern, not in a "grain" like your muscle fibres. SO when your muscle has stress put on it after its fully healed, that spot will no longer have the elasticity that the surrounding muscle fibres have. The idea with the squats is that while its healing and forming the scar tissue you are giving it increased volume in its natural direction of movement, thus aligning the scar tissue with the muscle fibres.
Youre already fully healed so its debatable whether this will work for you at this point, but if you do hurt it again even minorly, thats what i would do.
Give it a shot anyway, it cant hurt. Just make sure you understand how to properly perform the squat.
"Remember not only to say the right thing in the right place, but far more difficult still, to leave unsaid the wrong thing at the tempting moment."
07-31-09 - 6'4" 220 lb.
i underwent physical therapy from the trainers at my school...over a break i went and met with some orthapedic surgeons and they said since it is a high tear in the upper thigh there is no tendon to attach the stitches too, since its just muscle and muscle it wouldnt hold. so basically i wait til it heals n tear it again in the future. but i have been doing bodyweight squats and one legged squats.. a lot of balance stuff, you think id be alright to resume leg training as long as i keep the weights light and reps higer
You're going to be the best judge of that. You're going to have to be able to decipher whether the pain is your scar tissue stretching back out, or it's an actual tear.
My guess is going to be that if you gave it the correct time off and it repaired itself, you're just feeling the tension of the scar tissue.
When a muscle tears like that it's repaired by harder and more dense tissue surrounding the injured part of the muscle. Because you haven't been running routes or sprinting much, the scar tissue gets quite tight and stiff. You need to focus on stretching out, warming up the area, maybe use the foam roller a bit or a monster stick if you have one
Squatting will be fine if you're smart about it. You'll need to begin light and over a period of time work your way up in weight before you're ready to go full board.
Partial tears are usually able to be fully rehabbed. You may have some scar tissue in there that can be kneaded down a little bit.
And if you say 4.3 is your 40 time errr um...you may want to have that re-tested a little more accurately
From sixty twos, gemstars my mom's dishes
From sixty twos, gemstars my mom's dishes
This is coming from someone who's still in the process of recovering from a hamstring pull in track.
If it's hurting, it could mean you're pushing it too hard when it's not fully healed yet. I know the injury was a long time ago, but soft tissue injuries can take a REALLY long time to heal in some cases. A lot of athletes have a pull or tear, think they're good after a few weeks or months, until they go full out and re-tweak it. There's also a possibility of phantom pain, where your nerves send pain signals to the brain for no reason other than there was pain there before. It could be scar tissue. Only a therapist could really tell for sure.
Another thing you could look into is A.R.T. (active release technique). This soft tissue therapy is used to break up scar tissue.
If you're still having issues with it, take the safe route and see a therapist or injury specialist.
Vertical 29" Running= 37" 40= 4.70
Big 3: Squat= 320
OL: .....Clean= 270 150%
...........Snatch= 200 111%