I started playing softball again after a 10 year lay off. I not in the greatest shape. My first night, running to 1st , I felt a pain in my upper thigh. The pain got worse. After the game I iced it, then put some heat on it and by the next week it was better. (so I thought). Before the next game I stretched both legs. Warmed up with a little jog. If felt pretty good. The first time running to first, again, pain! Any suggestion? Pulled muscle? Doesn't hurt when I walked, just running. Also, I have a big bruise by my knee. But the pain is higher up in my quad.
Last Edit: May 26, 2005 22:22:03 GMT -6 by krishemi
Post by Jeremy Geus, ATC, CSCS on May 29, 2005 9:13:26 GMT -6
This is a very common injury in unconditioned weekend warriors. The most important prevention is ample warm-up followed by stretching. This should be performed on a regular basis, not just before activity. Sufficient flexibility cannot be gained by stretching once or twice weekly. To gain long term relief, you should initiate a strengthening program. Most strained muscles occur during the eccentric phase of muscle contraction (when we are decelerating a body segment) when the greatest amount of force is exerted on the muscle.
Post by Glenn Fleisig, Ph.D. on May 31, 2005 6:43:21 GMT -6
Krishemi, There are many good programs out there. Many of them are simple to do. For example, ASMI sells a booklet called Preventive and Rehabilitative Exercises for the Lower Extremity, which you can find at the "ASMI Store" on www.asmi.org. Here is the direct link to the order form: click here.