5 weeks of SC - quad pain, what now ?

VickiLogan11
VickiLogan11 Posts: 99 Member
edited 11:15AM in Fitness and Exercise
Hi
Just completed week 5 of strong curves beginners. Always try to do the max reps and yesterday did 3 sets of 20 reverse lunges off the step each leg . All good until today when I squatted down to clean shower tray. When I pushed back up I had a burning stabbing pain in my quad. Tested out a few more times and yep will struggle to squat for the time being. Tried my cycle to make sure I have a backup excersise to do should be ok with that. Where should I go from here please ? Will ice ASAP. Thanks in advance.

Replies

  • Sued0nim
    Sued0nim Posts: 17,456 Member
    unilateral or both

    ie is it DOMS or did you pull something?
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited May 2015
    If it's just DOMS - don't do anything for 1-2 days. Then walking or light swimming (and nor for a workout, either - just light kicks to get blood flowing) until the pain goes away. If it's a mild sprain (unilateral, as rabbitjb mentioned), don't do anything until the pain stops.

    SC is a lot of volume, on a lot of days. People differ in how much they can handle at any one time. If you feel sore and like you're wearing yourself out, there's nothing wrong with having 1-2 or even 3 days of rest (light active recovery, as above, on day 3 for sure, though) if you need it. Eat enough to recover, too.

    "burning + stabbing" sounds like a sprain, though. I'd take it easy.
  • VickiLogan11
    VickiLogan11 Posts: 99 Member
    It's just one leg rabbitjb. Thankyou
  • VickiLogan11
    VickiLogan11 Posts: 99 Member
    Tomatoey I feel fine with the programme and don't feel like it is wearing me out. Obviously I found some excersizes tough but that's the point I think. Thankyou for your speedy replies :) I appreciate it !
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    If it's a sprain then yes rest it

    Rest, Ice, Compress, Elevate

  • VickiLogan11
    VickiLogan11 Posts: 99 Member
    Thankyou. I can still cycle though, right ? As long as it's pain free ?
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited May 2015
    VickiLogan11 wrote: »
    Tomatoey I feel fine with the programme and don't feel like it is wearing me out. Obviously I found some excersizes tough but that's the point I think. Thankyou for your speedy replies :) I appreciate it !

    No worries. I'm just saying, if (in general) you feel like you just need more recovery, you can still do the program with a few extra rest days thrown in. It's not going to slow you down that much. An overuse injury will slow you down way more.

    I would rest for a few days and then maybe walk or swim until there's no pain.
  • VickiLogan11
    VickiLogan11 Posts: 99 Member
    Thankyou both
  • kikichewie
    kikichewie Posts: 276 Member
    I just did this workout for the first time too. Next time you might want to use a slightly lower bench so you can control your descent a little better. I had to adjust my bench after just one rep! That one was a killer, but I think after a few weeks it will be less tricky. I did something funky to my calf on this one..... Oh, and maybe think about doing A just once a week vs two. ABC instead of ABAC.....
  • VickiLogan11
    VickiLogan11 Posts: 99 Member
    Good point Kiki. Step is set at highest so that's a great option. My other quad twinged early although not as bad but same type of burning stabbing pain so could it possibly be doms ? Thought that was more of an achey pain than sharp. Thanks
  • kikichewie
    kikichewie Posts: 276 Member
    DOMS can burn, I guess, but it's more of an a hey burn than a sharp pain. Hard to tell what may have happened, but since it was a single-leg move and it's the one quad that's bothering you, my guess is that you took one lunge descent wrong. Particularly since my first rep was all wobbly and like "hell no," so I'm thinking something similar may have happened with you. Your form and control might have also loosened up at the end of your sets due to fatigue, so maybe you need to start with fewer. That happened to me too.
  • VickiLogan11
    VickiLogan11 Posts: 99 Member
    Update
    I did feel same thing in my other quad last night but not as bad.
    Could it be doms ?
    Didn't think that was usually a sharp pain but may be wrong. Thanks in advance :)
  • RodHudson1229
    RodHudson1229 Posts: 65 Member
    DOMS is the release of lactic acids from your muscles. The feeling for me after a super intense squat day is like OH man I need to ease myself down onto this commode. ouchy ouchy ouchy....VS. wow this hurts....Then its more likely time for RICE ...Rest ICE Compress Elevate... If that is your pain then give yourself a couple days of rest and RICE... don't do anything to further aggravate it.
  • VickiLogan11
    VickiLogan11 Posts: 99 Member
    Thanks for the helpful replies. Unscheduled rest day it is :)
  • kikichewie
    kikichewie Posts: 276 Member
    VickiLogan11 wrote: »
    Update
    I did feel same thing in my other quad last night but not as bad.
    Could it be doms ?
    Didn't think that was usually a sharp pain but may be wrong. Thanks in advance :)

    Yup, it sounds like DOMS. I typically don't take more than the usual rest when I have DOMS. I second RodHudson's advice.
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