This past Wednesday, I did some hard efforts on my MTB after making some adjustments with the fit (dumb I know). I lowered the seat a couple Mm and moved the seat forward about an inch to feel more like my tri bike. The day after, my right quad felt super tight on the bottom right above me knee. I chalked it up to a sore muscle. Thursday was my recovery day, so just a short run (BarryP style). Cut my 3 miler down to 2 miles because of the quad. Felt no discomfort or pain on the run. It actually loosened up and felt really good a couple minutes into my run. Two days after, there was no improvement and I realized there was some swelling in my quad right above my knee. I’ve self diagnosed it as acute quad tendonitis but I’m not positive. Fast forward to today (5 days after) it is still a little tight when I “sit on my feet”. The swelling has gone down but there is still some. There is no discomfort at all.
My question is; when should I get back to running? When the swelling is completely gone or should I ease back into running as long as there isn’t any pain or more swelling?
And is foam rolling and stretching a good or bad idea?
And last question, if I take 1 week off from running, should I hop right back into my weekly mileage (BarryP 30 mpw)?
Your quad is a muscle. How could you get tendentious, an inflammation of a tendon, in your quad?
For me, quad tendon issues are always related to cleat placement issues (toe in/out).
I’ve found that ice, multiple times a day, was the best fix. The issue was also exacerbated by sitting with my knees bent, at my office desk. I had to make an effort to keep it straight.
The quadriceps tendon connects the quadriceps muscle to your patella.
(photo from http://orthoinfo.aaos.org/)
For me, quad tendon issues are always related to cleat placement issues (toe in/out).
I’ve found that ice, multiple times a day, was the best fix. The issue was also exacerbated by sitting with my knees bent, at my office desk. I had to make an effort to keep it straight.
I have been icing it.
Did you run through it or take some time off?
I took time off, but I don’t now if it was the best course of action.
It took me a while to nail down that it was a cleat issue, and that sitting at my office desk was slowing the recovery. I’d see what exacerbates it, and don’t do those things. If you get a flare up, ice it immediately.
I took time off, but I don’t now if it was the best course of action.
It took me a while to nail down that it was a cleat issue, and that sitting at my office desk was slowing the recovery. I’d see what exacerbates it, and don’t do those things. If you get a flare up, ice it immediately.
Ok thanks. The swelling has gone down considerably. Almost unnoticeable at this point. It still feels a little tight and “weird” though. Going to try a 10 minute jog tomorrow and see how it feels.