As a teen I torn my left quad running in Football practice…now at 61 this injury keeps happening after leg days. I’ve tried to limit sets but the insertion point up on my hip keeps having issues and there are time when I can’t even put pressure on that leg due to the quad not wanting to take the brunt of my BW. It gets better after a few days then I have a run where I’m Ok for a while then it happens again. I used a different foot position on leg press this week after my squats and a couple days later I moved wrong and it tore/strained…etc Is there a good rehab program or exercises I can find to strengthen that tendon from having this issue.
Ron,
Sorry to hear about your quad. Could you give us a little more background into how often this has occurred and what your training currently looks like? It’s not uncommon for strains to be recurrent and often there is a residual strength deficit side to side that, if worked on, can decrease the risk of subsequent reinjury. It’s often about running a program with an eccentric base, whether it be on a leg press or knee extension machine, to work towards building some more capacity in the injured leg. If you just recently experienced a recurrence, you may need to start light now and slowly work your way into progressively loading before really training with explosive intention.
Over the last couple of years its happened a few times but after most hard leg days I can feel pain in the rectus femoris tendon where it attaches at the hip. I’m running an 4 day upper lower split. My 1st leg day I run a pyramid of 6 sets of 3’s on my 2nd leg day I do 3 sets of 6 at app 75%…Then I do a few accessories, 3 sets of 6 on leg press some RDL’s. That leg is smaller and weaker and just continues to have issues. I’m not going to squat for a few weeks and I’m looking for a quad rehab program to run.
I’ve taken you advice and I am running an eccentric program I have a horizontal leg press/hack squat and I’ve been using that but I’m really not sure of volume or frequency this should be done. I’m also doing some non-weight exercises I found, lying straight leg eccentrics. Can you give me an idea of volume and frequency for this type of work