Warm-up & Injuries, my story (long)

Three questions:

1)On Monday morning I had squadron PT. We usually don't warm-up much, which I don't worry about because the PT is very easy, typically. This time though, we were instructed to run a half mile for warm up. My right quad started hurting as soon as I took off. I wasn't sure why and stupidly kept going. Next we lined up for relays and sprints. Start out doing 20 pushups, run 50 yards, drop and do 20 situps, run 50 yards, stop and do 25 jumpiing jacks, then sprint back for 100 yards. This was a team effort, so must of us were pushing hard. Again, as soon as I started sprinting my quad hurt worse. Stupidly again, I pushed through it till I got to the second 100 sprint and had to stop 20 yards short. My right quad hurt so bad, I could barely stand up. Went to doctor, says it's a muscle sprain. Should be good within two weeks or so.

Now, prior to that Monday, on Friday the week before we did lunges. A lot, like 60 or so per leg. I never did lunges much before this. It made me sore on Saturday, but on Sunday only my right quad still hurt. Felt like normal DOMS though. Is it possible I hurt my right quad with the lunges and running just REALLY aggravated it? Any other ideas?

2) On Wednesday morning I didn't do a warm-up(because my quad), the only thing I did was bench press the barbell roughly 20x. Then, I went up to 135lbs. As soon as I started my right pectoralis, towards the shoulder, started hurting. By that I mean, the area of the pec that ends by the front of your armpit.(I hope that makes sense.) I wasn't sore from a previous workout or anything.  Though, it did feel like DOMS for the rest of the day, but feels normal now. I thought it was strange it only hurt the right side. Perhaps because I'm right handed and probably push a little more with that side(although I train with dumbbells sometimes too)? Any thoughts on what happened? Very minor muscle strain maybe? Also, I don't bench press often(I think it's pretty useless, IMO). However, I do anywhere between 70-150 push-ups a workout, when I do them that is. Roughly 3x a week.

3)Just curious what others do for a warm-up? Typically, I'll row for 10-20mins.

Yeah......

When I use to run track professionally I think we had a huge problem with people getting hurt.  we notice that if the hamstring was weak... people would pull a quad muscle, and if the quads and gluteus were weak... people would pull a hamstring muscle.  they must be equally as strong in order to do sprints with maximum effort. 

when you run or sprint (more in the sprints) you should notice your ass burning...if you feel your hamstrings or your quads getting the burn...STOP and stretch.  You butt is what moves you, and the other muscle help with the running motion...if your butt isn't engaged...then your hamstring takes over, but it's too small of a muscle to take on the job by itself....hence the pop!!!!  same goes for the quads.  Plyometrics are important for running.

good luck

That's why I'm lost as to why I got hurt. Especially with the time frame of things happening. I'm sure I'm fairly well-balanced for muscle groups, but maybe not I guess. Thank you, though.

Original Post by bmx419:

That's why I'm lost as to why I got hurt. Especially with the time frame of things happening. I'm sure I'm fairly well-balanced for muscle groups, but maybe not I guess. Thank you, though.

anytime....