Strained Quad While Squatting; Could this be assymetry-related?
I've been lurking (and learning) for months but this is my first post and unfortunately it is injury-related.
I have been progressing nicely through a 5X5 program for the past three months but I am still very much a newb to barbell training (despite my age):
Weight: 172 lbs
I have read SS ed. 3 cover to cover and irony of ironies, reread the Squat section last night because I didn't think my hams and glutes were getting enough of a workout and wondered if it was form-related. Armed with all the necessary mental cues, I warmed up properly and got through my first working set (at 165lbs) no problem. First rep of the second set, focusing more than normal on correct form and with no inkling of trouble, I was coming out of the hole and heard a dull tearing sound in my mid right quad. I was below parallel but trust me, this body doesn't go ass to the grass. Packed up and went home. Knew there would be no more squatting today. It is sore, I limp a little, sticking my leg out straight while sitting and trying to raise it is painful, but I am by no means immobile.
To be honest, straining my quad while squatting was the last thing I was worried about. I may be skinny but I'm a skinny cyclist with well-developed legs relative to my upper body. Two questions:
1) I broke my right hip in my early 20's and it is slightly lower than my left. Could this have contributed to the strain? If yes, how do I adjust for this assymetry so I don't injure myself again?
2) Would you recommend staying away from quad-heavy lifts until I'm healed up or deload and continue squatting (within reason) to help with recovery?
Thanks in advance.
Last edited by TorontoDave; 06-20-2012 at 08:53 AM.
The cause of this injury? Sure, it might be a muscle imbalance or assymetry. Might be your earlier injury. Or inflexibility. Could be anything. Neither of us will ever know, and further contemplation of our navel won't furnish any answers.
Look into the Starr rehab protocol for muscle belly tears (which involves reduicing the weight and squatting) and continue squatting. If there is a cure that you can effect, it is squatting.
Unlike cycling, which is a quad heavy enterprise, squatting as Rip instructs us is a quad-ham/glute balanced movement. So, if there are any defects in your musculature, squatting will eventually make up the difference.
Thanks for the advice. I'll be back at it this week taking your comments in mind.
Ive been carrying a 50lb horn for most of my life and it has shaped my body in a highly asymmetrical way- my first bad injury doing deadlift was based on one leg being quite uneven in strength and balance. Eventually, I think organizing systemic stress goes a long way towards correcting this. with leg length discrepancy often I find that psoas stretches can immediately- if temporarily correct it- saying that without being familiar with how you broke it- but bone length is rarely the issue and its usually the preferred posture that causes stuff like that.
Back under the bar for the first time in 9 days today. Had gotten out for a couple of bike rides in the interim but no weight training. Deloaded to 80% of previous working set weight. After getting stretched out from the warmup sets, no problems at all. Would still like to figure out how to not reinjure myself. My 49 year-old body ain't what it used to be.
Well, I reinjured myself, first rep of first working weight set. Same quad, but only a small tweak, as I didn't want to risk more severe damage. Same weight as last time. Wife was working out with me (also on "the program"), said form was good. Getting paranoid. Will try again but patience waning. But what the hell replaces squats? Nothing.
Originally Posted by TorontoDave
Did you look up the Starr muscle belly rehab protocol as FatButWeak mentioned? It's a 2-week program that should heal your muscle tear.
Originally Posted by TorontoDave
I did thanks. Found it on this handy Wiki:
Originally Posted by Sevag
I couldn't follow the protocol to the letter due to family and work constraints but I have completely bought into the philosophy, even if doing this hurts like hell in the early days of recovery.