Thigh (Vastus Medialis) Strain

[MC Bodge]

I developed a mild strain/cramp/tightness in my right thigh whilst running last week. It went away when I stopped running.

I then did a 10K race a few days later and the 'cramp'/soreness returned at about 3K, but I pushed on. It was very tight when I stopped at the end of the race. I had a post-race massage which helped.

I have been doing the usual RIC (no elevation) and took a couple of ibuprofen after race.

I went for a run yesterday to see how my legs were and managed an easy 12K. All was fine until I experienced a slight cramp/pain in the same location about 500m from the end, so I slowed further.

I did more icing and have now used some KT Tape as shown on their website. It was fine on the 28K cycle into work this morning.

What is likely to have caused this strain? How does one prevent it recurring?

Any advice?
Thanks.

ps. I also cycle a fair bit, stretch, do yoga once a week and do hamstring, glute and 'core' type exercises in the gym.

[TheBALDpuma]

For whatever reason (there are many possible reasons) your VM is being over stressed when you run, causing muscle damage. Without a proper assessment it's impossible to tell what that could be. Either a)see a physio b)start doing plenty of generic activation and mobilisation stuff before a run or c) rest and hope it goes away.

[MC Bodge]

I might as well buy a season ticket with the physio...

What are the more common causes of these issues?

[TheBALDpuma]

MC Bodge said:

I might as well buy a season ticket with the physio...

What are the more common causes of these issues?

Off the top of my head it could be that you have weak/underactive med glute, and an over active and tight VM meaning that knee comes in when you run/jump/squat putting more stress on VM than there should be.

Could be that you hyperpronate - this can cause the same problem, and can have the same cause (well weak med glute being a contributing factor).

I'm sure that isn't exhaustive.

[MC Bodge]

TheBALDpuma said:

MC Bodge said:

I might as well buy a season ticket with the physio...

What are the more common causes of these issues?

Off the top of my head it could be that you have weak/underactive med glute, and an over active and tight VM meaning that knee comes in when you run/jump/squat putting more stress on VM than there should be.

Could be that you hyperpronate - this can cause the same problem, and can have the same cause (well weak med glute being a contributing factor).

I'm sure that isn't exhaustive.

Thanks.

Some of those could well apply.

Cycling may well be contributing to tightness. I possibly don't isolate the VM enough when stretching.

I do/did have flat arches, but now mid-foot strike (and have developed arches), low-drop shoes and wear orthotics (or support shoes) so pronation shouldn't be too much of an issue.

Glute strength should now be ok, although I may or may not utilise them enough.

[popeyewhite]

MC Bodge said:

I might as well buy a season ticket with the physio...

What are the more common causes of these issues?

Unless you have pre-history of injury in that area - overtraining, then physical injury responses as mentioned by a previous poster. Keep training and ITBS is on the cards as your symptoms are often an antecedent.

[MC Bodge]

popeyewhite said:

MC Bodge said:

I might as well buy a season ticket with the physio...

What are the more common causes of these issues?

Unless you have pre-history of injury in that area - overtraining, then physical injury responses as mentioned by a previous poster. Keep training and ITBS is on the cards as your symptoms are often an antecedent.

I have had had ITB 'tightness' in the past and various lower leg and knee issues, although things have been much better of late.

I don't *think* that I am over-training. I certainly don't do mega weekly running miles and have built-up sensibly. I have had occasional incidents of cramp/pain in the quads area that subside when I stop, though.

Interestingly, after the 10K race, I had stiff quads and hamstrings, but not stiff glutes (which I do after lifting weights), although I do try to use my glutes whilst walking, running and cycling.

[popeyewhite]

MC Bodge said:

I have had had ITB 'tightness' in the past and various lower leg and knee issues, although things have been much better of late.

I don't *think* that I am over-training. I certainly don't do mega weekly running miles and have built-up sensibly. I have had occasional incidents of cramp/pain in the quads area that subside when I stop, though.

Interestingly, after the 10K race, I had stiff quads and hamstrings, but not stiff glutes (which I do after lifting weights), although I do try to use my glutes whilst walking, running and cycling.

As you run, cycle and weightlift I'd still lean towards overtraining, but even if you're not, the correct course would be a medium layoff. I'd be surprised if your glutes were sore after a race, unless it was the steepest fell. Incidentally don't expect icing to help much. The efficacy of ice/heat treatments has been questioned recently when studies showed both only penetrated a very shallow depth into the underlying tissue.

[MC Bodge]

L

popeyewhite said:

As you run, cycle and weightlift I'd still lean towards overtraining, but even if you're not, the correct course would be a medium layoff. I'd be surprised if your glutes were sore after a race, unless it was the steepest fell. Incidentally don't expect icing to help much. The efficacy of ice/heat treatments has been questioned recently when studies showed both only penetrated a very shallow depth into the underlying tissue.

I don't do a lot of weights, just a couple of times a week and some body weight exercises and yoga.

I certainly don't go hard during every run or ride.

One of the yoga exercises prompted a bit of discomfort in another part of my thigh earlier.
I'll see how it goes this week and may go to the Physio next week.

[popeyewhite]

MC Bodge said:

I'll see how it goes this week and may go to the Physio next week.

If it comes back while you're running it'll take a serious rest to get rid of it. Try and find a physio who specialises in running injuries. If nothing's diagnosed at least you can rule out running as the cause.

[MC Bodge]

popeyewhite said:

If it comes back while you're running it'll take a serious rest to get rid of it. Try and find a physio who specialises in running injuries. If nothing's diagnosed at least you can rule out running as the cause.

I do have a good running Physio. I'm going for a run later to test it.

[MC Bodge]

Well, a medium-paced 7Km in 27DegC warmth earlier produced no issues. Hmm.

[TotalControl]

I'm not an expert in the slightest but how about trying your hand at swimming for a while? May ease the pain and work the other muscles around the effected one to strengthen your thighs?

Happy to stand corrected but I tried this a few years ago when I had knee pain with some stiffness in my right thigh and all has been well now. If anything, I need to get back into swimming as weekly football/squats/deadlifts have brought the discomfort in my thigh back.

[MC Bodge]

Oddly, my quads were completely fine during a 10K Trail race today. It was low in my calf muscles that felt it today.


I did a bit of foam rollering, stretching and did take advantage of the pre-race massage tent -apparently the right VM is a bit tighter than the other quad muscles, although the thigh can be stretched well.

Oh well, I'll just have to keep an eye on it in future.

Edited by MC Bodge on Sunday 5th July 16:16