Hi there Julie,
I am hoping that you might be able to help me with an injury to my left quadricep. This is an injury that I had about 10 years ago when I was in my mid-twenties and that re-occurred from time to time, though it hasn't happened in at least 5 years. I play a sport that involves a lot of running, jumping and kicking. About 6 weeks ago, I was playing a match when I got a sudden, sharp pain in the middle of my left quadricep (my kicking leg) that felt like a tear or split in the muscle. The pain was momentary, but sharp, and I felt that if I continued running, it would result in the muscle being completely ripped apart. I rested for a week and began doing strengthening exercises with a rubber band (3 times a day, about 50 reps). This seemed to really improve things and the quadricep felt like it was getting really strong. I resumed light to medium training 3 times per week about 3 weeks ago (whilst continuing with the rubber band exercises on a daily basis) and last week was able to reach about 90% in respect of performance. Everything seemed to be going very well. However, I was involved in a tough training session on Sunday last and was involved in a tackle that caused the injury to re-occur. It is difficult for me to say if the recurrance is in exactly the same place on the quadricep as it is still slightly tender and feels like it cover a 3 inch area. There was no indication that this was about to occur and up until that 90-minute point, I had no problems running, jumping and kicking (not even a twinge). I immediately stopped when the sharp, sudden pain came back and obviously I am very frustrated. I expect this is a re-occurance of the injury from 10 years back and it really seems to rear its head when I am really sprinting at 100% or if I overdo do it (fatigue) but it always occurs during a sprint. Normally, I might get a 6th sense that something is about to happen (comes with age and the listening to the body telling you to slow down I suppose) but on this occasion the quadricep felt strong and I didn't expect anything to happen. At the moment it is tender (though not very painful) if I push my elbow down on the quad or use my hands to manipulate. It looks like there is a 3 inch muscle that moves erratically when I contract my left quadricep and I suspect. It is about mid-quad and does not feel internal but rather on the surface of the muscle (if that makes sense). Can you advise me in any way and maybe suggest what might be the cause of this injury? Thanking you in advance. Paul B

Hi Paul,

As I read your message the thing that keeps coming out is that you are either exercising the muscle (making it shorter and developing yet more lactic acid in the fibers) or just resting (which doesn't force out any of the excess lactic acid).

I suggest you read this thread: viewtopic.php?f=9&t=762 to see how there are so many muscles that can be a part of your quadricep situation. You'll also see the Julstro Protocol which will show you how to self-treat each of the muscles. You'll need my book, Treat Yourself to Pain Free Living to do the protocol, but you'll be pleased when you see how effective each of the treatments are at relieving this problem.

Wishing you well,
Julie

Hi Julie,

Thanks for the reply; I have purchased the Pain Free book and I'm working on the Protocol in the morning and late evening and so far it seems to be really making a difference. I've just ordered the Athlete book also and look forward to receiving it. I have been working out the knots throughout the day with a dowel and though painful, I can feel the knots loosening, which is great. Three questions for you:
1. When doing the quad treatment, should my foot be flat on the ground or should I be resting on the front of my foot or should my leg be straight out (more relaxed as a result). Each position seems to have a different response to the kneading?
2. I am training whilst doing the Protocol and have that fear that something could happen at any time. Should I be playing whilst self-treating? and
3. When I'm working out the knots in my quad I sometimes feel a sensation at the front of my kneecap. Is that normal or something I should be avoiding.

Thanks again for the assistance and the book (and hopefully the Athlete kit on the way) do seem to be working.

Kind regards,

Paul

Hi Paul,

I'll answer each question in blue:

1. When doing the quad treatment, should my foot be flat on the ground or should I be resting on the front of my foot or should my leg be straight out (more relaxed as a result). Each position seems to have a different response to the kneading? As you said, each position has a different response, primarily because of the tension in the muscle. Your quadriceps straighten out your leg from the bent position, so when your leg is straight, your quads are as short as they can be, and when your knee is bent, the muscle is longer, and when the heel of your foot is pressing on your butt, your quads are as stretched as they can be. However, when there are spasms, even when you have your knee bent all the way, there is still tension in the muscle fibers. I suggest you do the treatments all the different ways. It doesn't matter where your foot is since your foot is controlled by your lower leg muscles and so foot position doesn't impact your quads.

2. I am training whilst doing the Protocol and have that fear that something could happen at any time. Should I be playing whilst self-treating? I believe you won't have any problem training while you are self-treating.

3. When I'm working out the knots in my quad I sometimes feel a sensation at the front of my kneecap. Is that normal or something I should be avoiding. As I was mentioning in #1, your quads straighten out your leg from the bent position. They do this because they insert just below your kneecap, on the front of your shinbone. When they are in spasm they are pulling up on the bone and also pulling your kneecap up and possibly off to the side. As you do the quadriceps treatment, and also as you do the Julstro Protocol, I believe you'll eliminate your knee problem.

The Pain Free Triathlete has the same self-treatments as Treat Yourself to Pain Free Living howeverThe Pain Free Triathlete also has a balanced training program for beginner triathletes.

Let me know how you are doing after you do the protocol.

Wishing you well,
Julie

Julie,
Thanks again for the advice and excellent book. I have been using the Protocol regularly and to great effect. I have coupled the 'self-treatment' with some regular weekly physio sessions over the last 6 weeks and combined they really have got me back on track. The whole hip area has freed up and the quad is smooth and seems relaxed rather than like a block of muscle (as it was when I got injured); and gone are all of the lumps and bumps (some of which I didn't even know I had until I began the Protocol); hopefully 'nipping' some potential future problems 'in the bud'. In fact, I've been treating both legs for the duration and once the initial pain was endured (and it has to be endured), it really has been an eye-opener. I've also been working on my glutes and core, which have taken some of the workload away from my quads and I'm getting great results. I've also introduced some very basic plyometrics exercises and I've really gained a bit of zip and spring in my legs. I've passed on the Julstro wisdom to a few team-mates who have suffered back problems and they are surprised with the improvements that they have made. I'm back playing matches and doing the Protocol every other day. Thanks again for replying to my emails and keep up the great work. If only I had been aware of this at the other end of my football career, but hopefully this will add a few more years on at this business end of my career! All the very best.
Regards,
Paul

Hi Paul,

Thanks so much for this wonderful update on how you're doing. Thank you also for referring me to your fellow players, it's always my intention to help as many people as possible, and word-of-mouth is the best advertising.

Please keep in touch and let me know how you're doing.

Wishing you well,
Julie