I think i have pulled a mucle in my thighs how do i help my legs from feeling so!
Question: i think i have pulled some muscles in my thighs from doing dance at school we were doing really fast squats to the floor then up, then down again, then up. in 4 seconds so it was like down,up,down,up.(sorry if i confused anyone)
they now feel really saw whenever i bend over or when im about to sit or walk up stairs .
any tips on getting my legs feeling better, i have to goto Ponyclub on the weekend and horse riding really works your legs so i need help.
Answers: i think i have pulled some muscles in my thighs from doing dance at school we were doing really fast squats to the floor then up, then down again, then up. in 4 seconds so it was like down,up,down,up.(sorry if i confused anyone)
they now feel really saw whenever i bend over or when im about to sit or walk up stairs .
any tips on getting my legs feeling better, i have to goto Ponyclub on the weekend and horse riding really works your legs so i need help.
TM-
Two things could have happened here that jump to mind.
First though a couple of questions:
1. Did you just start or add one of the activities to your schedule?
2. How many days of each activity are you performing?
At first read it sounds like a general over-use issue. DO NOT do contrasting hot and cold until any present swelling has been reduced, stick to 10-15 minutes of gentle ice massage over the entire area. If no swelling is present THEN add the warm moist heat to the area, don't use a heat pad, it is a dry heat and will only penetrate the layers of the skin and not much muscle, ligament,and tendon. You will notice better results with moist heat.
Once the pain has subsided a little and no swelling appears and you have full range of motion in the hips and knees you can try some simple stretching to help with the tightness. Look up a stretch for the IT Band, Hamstrings, Peroneals, Glutes, Lower spine, Lats, hip flexors and extensors. Check out some foam roller techniques. These have worked great for my athletes. Consider the sports, your an athlete in every sense.
Your choosen activities have a high incidence of repetitive stress disorders, meaning various amounts of repeated movements involving the same muscles. Think about your squats in dance and the position that your suspending your body over the saddle of your horse, the pain is more than likely caused from the isometric / dynamic stance of a riding position. You need a total body conditioning routine that will focus on strengthening the muscles on the back of the body and stretching and lengthening the muscles on the front of the body with a focus on PNF pattern movment based training.
Good luck, let me know if I can help.
well, first you should be sure you pulled a muscle, is it red or swollen or bruising? If not your just sore then a hot bath or shower should help. But, if you did pull a muscle that ponything might not happen because inflaming a pulled muslce can be bad. But, not too too bad, like if this is the last pony thing ever go and wrap the sore area, with an icy hot patch or something. Then ice then heat if it is pulled. Other wise warth and rest should help. good luck!
The best you can do is work through the pain. You have to work the soreness out.
At night, apply ice to the sore part for about 15 minutes, then go soak in a hot bath for another 15 minutes. Try to do this every night. Maybe you could even ice it 15 min. then apply a heating pad for 15 min. Repeat if you have time.
Hope it starts feeling better =)
What I would do is Stretch a lot. But a hot pad on it too! hope I helped!