question about split squats/lunges + PAIN!!!!

all_smilz

Hi
I've done split squats at home and gym the last few weeks.... i was doing 8 but a new program has me doing 20-30reps.... i did the first few days of that fine (at 20) but yesterday i got a deep wrenching pain in my left quads and stopped.... spoke to my instructor and he said its prob an imbalance between left and right sidedness.... I didnt wanna seem like a total baby and whinge about the pain so i didnt emphasise its NOT just the burn/tiredness of doing squats- it felt a bit like tearing or ripping.
He recommended i take a rest from the split squats for a week and maybe do step out lunges instead (which i tried at home with equal agony).

I can walk and do stairs fine etc.

My bf says its a micro tear (?)

I dont think it's my technique.... NOT looking for medical advice and def dont think i need to see a gp or physio, just wondering why this happened and how to prevent it in future.

Thanks in advance guys!

ragg

Its all part of the process really. Like he said, take a rest and then get back into it.

I will never forget the sheer agony I was in when I first did lunges

all_smilz

ragg wrote: »

Its all part of the process really. Like he said, take a rest and then get back into it.

I will never forget the sheer agony I was in when I first did lunges

ok thanks ragg, i KNOW how hard it is on the quads and i was growing to expect it and was splitting the squats/lunges into sets of ten reps each between other exercises but this isnt the WHOLE muscle its like a part of the quad is being ripped and stabbed.... the pain radiates from the top of inside of the muscle/thigh and deepens as it radiates outwards towards my knee.... it just didnt feel like the regular old squat lunge agony....:p

Transform

plenty of foam rolling and stretching will help lots

ragg

Its possible that its a tear, What kind of weight were you doing?

There have been days after training when I couldn't even touch off my quads without it being sheer agony!! My little fart of a dog would jump up on my lap and i'd whince and my eyes would water. Times where I couldn't walk down the stairs with screamin motivational phrases to myself in my head. I honestly felt like I had done some serious damage, but sure enough the muscle loosened out over the course of a few days.

Soon you wont get it anymore and you will think you're not training hard enough. :cool:

all_smilz

Transform wrote: »

plenty of foam rolling and stretching will help lots

im new to this still so WHAT is foam rolling please?
stretching before or after or both? i did warm up on a summit trainer before the pain began.... would that help?

ragg

Transform wrote: »

plenty of foam rolling and stretching will help lots

I have read streching a few days after the exercise is bad news. The only thing you should do is repeat the movement a few times..

Is that not true?

all_smilz

ragg wrote: »

Its possible that its a tear, What kind of weight were you doing?

There have been days after training when I couldn't even touch off my quads without it being sheer agony!! My little fart of a dog would jump up on my lap and i'd whince and my eyes would water. Times where I couldn't walk down the stairs with screamin motivational phrases to myself in my head. I honestly felt like I had done some serious damage, but sure enough the muscle loosened out over the course of a few days.

Soon you wont get it anymore and you will think you're not training hard enough. :cool:

i wasnt using any weights.... just me....

i remember when i first started the quadcercises and i found toileting (ahem) the biggest agony.... the grunting and groaning.... and that was just to sit down, i am guessing ur a dude so at least you could pee standing up.... lol.

ragg

In that case, if its a tear, its unlikely to be too serious.

Like I said, take a break from it (just it) for a week or so & be thankfull you can have a slash pain free :eek:

BossArky

all_smilz wrote: »

Hi
He recommended i take a rest from the split squats for a week and maybe do step out lunges instead (which i tried at home with equal agony).

If you are that sore and in so pain take a total break from lower body exercises for a couple of weeks. Don't just switch to step ups.

If it is still sore after a week of rest go to a doctor. Sorry, locking this as it borders on medical advice.