i’ve developed some swelling in my left quad (around the “teardrop” part) and i don’t really now what started it since i nefver had an acute injury to that area where i had to stop right away. Initially noticed the pain after a lower body day, it didn’t hurt during the workout but it hurt after. It may have been the hang cleans i did that day, since my leg may have gone to0 far out as i “caught” the weight.
Anyways at this point its swollen and i feel a bit of “tingling” sensation every now and then in that area. It also hurts a little if a press around the area… i don’t know if i should stop lifting/running since i lifted heavy yesterday doing squats and stuff like that but i didn’t have much pain during the workout…
does anyone have an idea as what this could be? any adsvice (i’m seeing a doc but not for two weeks)
By doc I suppose you mean therapist rather than general doctor. You cant see one earlier?
Your going to have to go easy on exercises that recruit the vastus medialis in the meantime.
What I suggest if you dont want to completely mash up your training cycle is the following;
(you know those powerlifting meets where by some powerlifters look like “mummy returns” becuase they are So padded and bandaged up in some places? Some of the federations, not ALL)
I want you to get that image in your mind becuase untill you see your therapist I suggest;
Massive bandaging around the knee and medialis
when doing any squats or other medialis involved exercise.
Decrease the volume of exercises that recruit the medialis.
Decrease the intensity and % of 1 rep max.
Decrease the speed of your lowerbody lifts for 2 weaks.
ONE of your sessions to just be a “blood pump” session of very light weight moved much slower than usuall, pausing for several seconds atleast between reps in the standing position. Lower in steady 2 secs, raise in 5 to 6 secs, puase at top for 4-5 seconds, (this should help feed nutrition into the area.) This session WITHOUT the bandages as you want the blood flow in the area.
Do up to 15-20 easy light reps.
Increase upperbody work volume for next 2 weaks so as to try and maintain work capacity, after decreasing lower body volume.
Hope that after you see the therapist he tells you that you no longer need to use the bandage
and his advice takes over anyway.
do you think i could do tempo running? what about icreasing posterior chain work for the time being (ie good mornigs, RDLS, GHR etc0? no plyos i’m guessing right?
Can you do tempo work without pain?
Can you replace one of the tempo sessions with a swimming session? Can you replace another tempo session with light dumbell snatches? (kettlebell style).
Can you replace yet another tempo session with “alternate squat thrusts”? (assume squat thrust position, hands on floor, and use alternating kick outs instead of double leg kick outs. Kick one leg out at the same time as bringing the other leg forwards. Obviously each set should last longer than a tempo run, maybe a minute per set.)
That being said, you might not need to replace more than 1 or 2 tempo sessions.
Re; Extra posterior chain work;
Yes, extra posterior chain work would be a good idea. Romanian dead’s should help you maintain your squat strength as they aslo activate the glutes a great deal, not just the hams and lower back.
As for bandages, this is not my area, but I’m guessing that one of those sports straps that have a hole where the knee cap is but tightly compress surrounding areas, are a good choice.
If not, just get a big wide long bandage and wrap up. As for professional products, it depends what surplus money resources you may have “v” severity of the injury and how long it may take for you to recover. Did you say you are able to do quite a number of exercises without pain? If so, does not seem like a dire severe injury, but you have to be cautious ofcourse.