Quadricep help!

[MostValuablePoster]

The past couple of practices both of my quads have been killing me. They hurt a lot when i do sprints and when i shoot the ball. It is making me a lot slower and my shot a lot weaker. Does anybody know anyway to fix this? Thanks for the advice.

[gerr18]

In what way are they hurting?!?! Is it like a burning hurt? Are they tight? Or do they just need some strengthening? Details please...

[bungadiri]

Originally posted by MostValuablePoster
The past couple of practices both of my quads have been killing me. They hurt a lot when i do sprints and when i shoot the ball. It is making me a lot slower and my shot a lot weaker. Does anybody know anyway to fix this? Thanks for the advice.

Gerr18 questions are good ones, and really should be answered before anybody gives a detailed response but, hey, ignorance never stopped me before...

If this pain came on suddenly, then you've probably strained the muscles. My guess is that you did not warm up sufficiently before sprinting or shooting and blew them out that way. You need to let your coach know what's up, and rest the muscles until they stop hurting--you're risking a long-term problem. Then you need to get serious about fitness, which includes learning about strengthening, stretching, and a long CAREFUL warm-up--not just a jog around the field.

[MostValuablePoster]

I'm not sure exactly if it's burning or it's tight. I think it's more as it gets very tight, but i'm not that sure. It did came suddenly so bungadiri is probably right that i strained the muscles. I just had a couple of light practices and have a little time off so I'm hoping with the rest they're going to get better. And also, bungadiri, what would you say is a good warmup? I usually jog 2-3 laps around the field and then stretch for a couple of minutes.

[gerr18]

You should do a much more in depth warm up than "2-3 laps around the field". That warm up is no good at all. Start with a light jog for about 5 minutes...then gradually work in high knees, heel kicks, open gates and close gates, mimicked headers, accelleration runs, then gradually increase the speed of the jog, then work to sprints...all the while stretching throughout the entire warm up. The idea of a warm up is just that, to warm your body up. You should have a good sweat going after your warm up and feel no tightness at all in your muscles. The entire warm up should last around 20 minutes or so. And right before you play, stretch any thing else you need to. Drink lots of fluids and dont be stupid about your warm up, thats the most important thing to do before the match/training.