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Micro tears in both Quads, what to do?

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body4life
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2011/03/15 08:50:45 (permalink)

Micro tears in both Quads, what to do?


Hi,

For the past week Iv had a dull/Stiff achy pain above my kneecaps. Get the same pain in my left ankle, both calves and right hip too from time to time.

So I went up to my local Doc's yesterday and he said I have Micro Tears in both my Quads. He said I should rest for 4 weeks, take meds to help pain and use the R.I.C.E cycle.

Iv already had 5 days of training and it's driving me mad, (never had longer than 2 days off in my 4 years of training)

When he told me to rest, the first thing I said about was training, he said I should stop for the 4 weeks and after that I should be back to full health.

Never had an injury before so im not clued up.

What sort of things can I still do? Im not really up for doing no exercise for 4 weeks as, I can already feel my muscles getting tight. If I have too tho, Id just bite the bullet and sit it out.

The funny thing is the pain dosen't seem to hurt that much when training, it hurts more when standing too long, walking up Inclines/stairs, bending to get things from cuboards/draws ect.

Any help/info on this would be cool.

Cheers

post edited by body4life - 2011/03/15 08:56:29
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    Rachfit
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    Re:Micro tears in both Quads, what to do? 2011/03/15 08:55:04 (permalink)
    body4life

    Hi,

    For the past week Iv had a dull/Stiff achy pain above my kneecaps. Get the same pain in my left ankle, both calves and right hip too from time to time.

    So I went up to my local Doc's yesterday and he said I have Micro Tears in both my Quads. He said I should rest for 4 weeks, take meds to help pain and use the R.I.C.E cycle.

    Iv already had 5 days of training and it's driving me mad, (never had longer than 2 days off in my 4 years of training)

    When he told me to rest, the first thing I said about was training, he said I should stop for the 4 weeks and after that I should be back to full health.

    Never had an injury before so im not clued up.

    What sort of things can I still do? The funny thing is the pain dosen't seem to hurt that much when training, it hurts more when standing too long, walking up Inclines/stairs, bending to get things from cuboards/draws ect.

    Any help/info on this would be cool.

    Cheers


    Exactly how did he assess you to decide you have 'micro tears' in your quads? 
     

    "If you cant explain it simply, you dont understand it well enough" Albert Einstein
    Rach
    DipITS MBCA
    Specialist Biomechanics Coach 
     
    #2
    body4life
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    Re:Micro tears in both Quads, what to do? 2011/03/15 09:04:20 (permalink)
    Rachfit

    Exactly how did he assess you to decide you have 'micro tears' in your quads? 
     


    Hi mate.

    It was very brief TBH. Took about 2mins.

    He asked me what the symptoms where, which I told him, he then told me to lie down and had a look at my knees, lower quad for a short time. He proded the lower quad and asked If there was pain, which there wasn't.

    I then told him the pain is mainly only when walking up Inclines, seating/standing too long also, it effects my left ankle, right hip and calves from time to time too.

    He then said about Micros tears which I don't have a clue about.

    Been looking online, my symtoms sound like Grade 1 Micro tears. I don't have a clue tho.


    post edited by body4life - 2011/03/15 09:12:22
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    body4life
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    Re:Micro tears in both Quads, what to do? 2011/03/15 09:25:20 (permalink)

    I'll tell you what I think might/most probley caused these pains.

    During last Mondays Squatting session, I dropt the weight a lot and really focused on using correct form.

    Felt really really good had the best session, for the first time, I could actually feel my core, glutes doing more work during squats also, I wasn't bending foward too much like I always do and I manged to hit a decent depth for once.

    One thing I'll ponit out tho, I think my trackies I wore where a bit to tight for the depth, If you understand? Brought some Under Armour Compression shorts for the next time I can train.

    Also, brought a few books on Streching and Flexibility which Iv been reading. If I have to have 4 weeks off training, mase well research for next time.

    This pain's/injury peed me off. Monday was the start of my complete workout change, sticking only to basics/compounds, droppig the weight a hell of a lot and really focusing 110% on form.

     
    post edited by body4life - 2011/03/15 09:33:33
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    Rachfit
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    Re:Micro tears in both Quads, what to do? 2011/03/15 10:54:07 (permalink)
    With micro tears, as I am interpreting them, I would agree with icing the area for the first 72 hours however I would encourage movements that you are comfortable with.
    Soft tissue work would be something I would strongly recommend to reduce the scar tissue build up which can be a problem later if not addressed.

    What is my main concern is why/how it happend in the first place- as I am sure you are too!

    So with what you are describing it sounds like something is out with regards to your musciloskeletal system. This is however a guess and judged only form what I have read. If you have no known medical conditions then it is most likely to be structural and down to your mechanics.

    If your pelvis is rotated then this can have an impact upon all the areas you are experiencing problems. The myofacial slings and kinetic chains withing the body can all effect each other. So until you have found the actual cause I would stick to symmetrical work and probably more fixed equipment like machines mainly at leats until you have seen someone who can measure your mechanics.

    I shouldnt worry too much though as I see no reason why you cant work other ares of your body in the mean time.
    It is highly likely that you did hit certain areas more with the greater range but it has only highlighted potential weaknesses in your biomechanics.

    Hope this helps buddy

    "If you cant explain it simply, you dont understand it well enough" Albert Einstein
    Rach
    DipITS MBCA
    Specialist Biomechanics Coach 
     
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    SecondRow
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    Re:Micro tears in both Quads, what to do? 2011/03/15 13:02:43 (permalink)
    so, you did a big squat session, you got some microtears in your quads and your legs are a bit sore... If it's the first time you've ever beasted your legs, as it sounds like it may be, then you are going to have ripped up some stuff inside your legs - that's a good thing, they will grow back stronger and better-equipped for the work. It sounds to me like you've just overcooked it a little and done the leg equivalent of the new guy who does 30 sets of bicep curls and then wonders why he can't move his arms 2 days later.

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    body4life
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    Re:Micro tears in both Quads, what to do? 2011/03/15 15:32:40 (permalink)
    SecondRow

    so, you did a big squat session, you got some microtears in your quads and your legs are a bit sore... If it's the first time you've ever beasted your legs, as it sounds like it may be, then you are going to have ripped up some stuff inside your legs - that's a good thing, they will grow back stronger and better-equipped for the work. It sounds to me like you've just overcooked it a little and done the leg equivalent of the new guy who does 30 sets of bicep curls and then wonders why he can't move his arms 2 days later.


    Cheers for the input

    I know what DOMs feel like. Iv been training for 4 years. Woulden't of gone up to the Doc's for DOMs.

    Should of explained better. The pain isn't in my Quads as such, it's more in the Knee Jonits. Never felt this kind of pain before.
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    Re:Micro tears in both Quads, what to do? 2011/03/15 15:44:02 (permalink)
    Rachfit

    With micro tears, as I am interpreting them, I would agree with icing the area for the first 72 hours however I would encourage movements that you are comfortable with.
    Soft tissue work would be something I would strongly recommend to reduce the scar tissue build up which can be a problem later if not addressed.

    What is my main concern is why/how it happend in the first place- as I am sure you are too!

    So with what you are describing it sounds like something is out with regards to your musciloskeletal system. This is however a guess and judged only form what I have read. If you have no known medical conditions then it is most likely to be structural and down to your mechanics.

    If your pelvis is rotated then this can have an impact upon all the areas you are experiencing problems. The myofacial slings and kinetic chains withing the body can all effect each other. So until you have found the actual cause I would stick to symmetrical work and probably more fixed equipment like machines mainly at leats until you have seen someone who can measure your mechanics.

    I shouldnt worry too much though as I see no reason why you cant work other ares of your body in the mean time.
    It is highly likely that you did hit certain areas more with the greater range but it has only highlighted potential weaknesses in your biomechanics.

    Hope this helps buddy


    Cheers for the info/help mate

    Through out today the pains been a little worser, don't think it is a Micro tear or anything to do with Quads. The pains more inside the Knee Jonits, around the tops of knee caps/side also, when standing too long my Calves keep getting real tight? Last night I worked and it was fine during working, sore sitting in the car on the way home tho.

    Also, knees joints are a little clicky, had this before tho with no pain?

    Maybe Iv overused my Knee jonits abit last week? The Pain started two days after my squats last Monday.

    Defo think my Pelvis is rotated a bit, years of bad posture/sitting to long. Thats what im trying to correct with better form, Balancing exercise for core, hams, glutes, ect. Was tested as a baby, and spine was fine, so know medical reason for it.

    Am tempted to have a light session on my exercise bike and then do a good Streching session mixed with Dynamic and static's after?


    post edited by body4life - 2011/03/15 16:00:19
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    Rachfit
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    Re:Micro tears in both Quads, what to do? 2011/03/15 16:10:36 (permalink)
    Ok so it sounds more like wear and tear of the knee joint then. This coudl be as a result of training on poor biomechanics for a long period of time without realising it. Finally your body is telling you that something isnt right.

    The body is a master of compensation and so we can go for years without realising we have a rotated pelvis or poor knee alignment for example due to the capabilities of our mechanics.

    It is very difficult without seeing you but I would suggest you try and find a professional who can measure these types of issues so that you can be confident about how to either correct any dysfunction or work around what you have.

    Where are you based?

    "If you cant explain it simply, you dont understand it well enough" Albert Einstein
    Rach
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    body4life
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    Re:Micro tears in both Quads, what to do? 2011/03/15 16:18:51 (permalink)
    Rachfit

    Ok so it sounds more like wear and tear of the knee joint then. This coudl be as a result of training on poor biomechanics for a long period of time without realising it. Finally your body is telling you that something isnt right.

    The body is a master of compensation and so we can go for years without realising we have a rotated pelvis or poor knee alignment for example due to the capabilities of our mechanics.

    It is very difficult without seeing you but I would suggest you try and find a professional who can measure these types of issues so that you can be confident about how to either correct any dysfunction or work around what you have.

    Where are you based?


    Cheers for your reply once again mate, sorry for all the questions.

    Around Cambridgehsire/Hertfordshire mate.

    Should I just sit it out and let the pain go before i start training again?

    Defo think it could be something to do with this (BOLD), only in these few months Iv started to finally notice my forms been utter s''t all these years. That could be why, when I really used a decent ROM and concentrated 110% on form Last Monday, my jonits wasen't used to it after years of sloppy form?
    post edited by body4life - 2011/03/15 16:23:38
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    body4life
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    Re:Micro tears in both Quads, what to do? 2011/03/15 17:01:07 (permalink)

    Just looking online.

    If I was to go and see a Pro. Who would I need to see, a Biomechanics Coach, Physio? Don't have a clue.
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    Rachfit
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    Re:Micro tears in both Quads, what to do? 2011/03/15 19:39:06 (permalink)
    body4life

    Just looking online.

    If I was to go and see a Pro. Who would I need to see, a Biomechanics Coach, Physio? Don't have a clue.


    Well if you had suffered trauma and had a specific injury I would suggest a physio buit considering it sounds like it is your mechanics I would suggest a Biomechanics coach.
     
    Try here mate:
     
    http://www.intelligenttrainingsystems.com/find%20a%20coach.php
     
     

    "If you cant explain it simply, you dont understand it well enough" Albert Einstein
    Rach
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    body4life
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    Re:Micro tears in both Quads, what to do? 2011/03/16 16:10:05 (permalink)
     
    Nice one for your help and time mate
     
    I think it's defo Knee Jonit/knee cap pain now. There hurting a bit more today, also calves keep getting tight as hell when standing too long, also they keep twitching from time to time. Knee supports seem to help a little. I think there is slight Inflammation there too.
     
    I think im going to have a bit of a lay off from training until pain goes a bit () I don't want to do any more damage to my joints.
     
    Once again cheers
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    Rachfit
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    Re:Micro tears in both Quads, what to do? 2011/03/16 21:44:16 (permalink)
    Pleasure buddy!

    "If you cant explain it simply, you dont understand it well enough" Albert Einstein
    Rach
    DipITS MBCA
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