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Lance I'm wondering if you can help me identify this pain I have in my right quadricep. First of all this always happens either in my left or right quadriceps when squatting high frequency. Im not sure if it is a really deep soreness or a maybe something worse. Its hurts like it can't absorb a lot of force or something. First example, I was jogging for like a minute (late for class) every time my right leg hit the ground it hurt in the middle kind of deep in the thigh. I also shot around today on the court and did a few jumps this is when it especially hurts, right into the plant and when I jump it's like that part of the muscle tissue is deeply sore. And then I drove home from school and when getting out of the car my quad contracting produced the same pain. Do you have any idea what it is or any suggestions? I hope I was specific enough, any advice is much appreciated. Like I said, if I'm not suffienctly warmed up it will do that when I squat as well but when I'm warmed up it's not that bad, but can still feel it. It's much different from DOMS bc it's like pain, but also a soreness at the same time if that makes sense.

  First thing is take a foam roller and hit the IT  band really well, when they tighten up, it will often feel like a slight "tearing" sharp pain in the upper thigh, right where youre description is located vag.  Make sure quad mobility is good, simple heel to  butt works fine.  

  If neither of those really help, you dont want to push it too hard.  Take a few days off from training, stretch and foam roll, come  back to it slowly.  A minor strain can turn into a major one quickly if you dont give it time to heal.  If it continues to  bug you squatting, you can switch to a  box squat for a while to give the quad a rest, while still keeping some training effect.

EDIT: I changed "thing" to "thigh", IM REALLY NOT FUCKING RETARDED IT WAS A LONG DAY.

  haha no problem Vag... I'm curious what is the kellyb stretch you are trying to do, I have a PVC pipe I use for a foam roller, is Lance saying the IT band is likely the cause? My soreness feels a lot better today although I did sleep for like 12 hours last night. This pain seems to really reappear during and after a squatting session I guess. Hopefully we can both get rid of it so we can train more often and more productively. I also have very good mobility in my quads no tightness, it was just like that certain part of the muscle tissue was deeply sore and did not want to be stretched with a lot of force. 

haha no problem Vag... I'm curious what is the kellyb stretch you are trying to do, I have a PVC pipe I use for a foam roller, is Lance saying the IT band is likely the cause? My soreness feels a lot better today although I did sleep for like 12 hours last night. This pain seems to really reappear during and after a squatting session I guess. Hopefully we can both get rid of it so we can train more often and more productively. I also have very good mobility in my quads no tightness, it was just like that certain part of the muscle tissue was deeply sore and did not want to be stretched with a lot of force. 

 It could be an issue with the IT band, even if the painful spot is somewhere else.  If its not, it wont matter than you rolled it out, it needs to be done anyhow.  Try rolling them for 5 mins each and see how it feels.

 You bet.

Hey Lance, I started rolling my Iliotibial band, quads, and glutes. My IT bands were very sensitive, as is usual for most everyone. One thing I noticed is that my legs felt slightly better and it kinda helped wake up my nervous system a bit as I had an early morning workout. I feel the soreness in my quads has lessened extensively, but also I'm squatting daily working up to a daily training 2 to 3 rep max. So I expect some soreness to remain. But any way I kame across this web page

http://thebodymechanic.ca/2012/03/17/stop-foam-rolling-your-it-band-it-can-not-lengthen-and-it-is-not-tight/

Suggesting the IT band not be rolled, he offers some good points. Care to read for any thoughts? I know these guys are more of PTs and chiropractors. The article opened up for some nice comments and discussion from others as well. A good read imo.
Thanks for your time man

I glanced at it but its the same old debate thats played out over and over again. He also incorrectly assumes that anyone using myofascial release thinks that the it band "lengthens" or softens, which is a silly assumption.   You can find articles pro or con anything on the web, all having "studies" to back them.   

Quote from: LanceSTS on August 26, 2012, 04:11:39 pm

He also incorrectly assumes that anyone using myofascial release thinks that the it band "lengthens" or softens, which is a silly assumption.

That's the first thing that catched my eye when I read it

yea. also.

http://strengthcoachblog.com/2012/04/12/is-foam-rolling-bad-for-you/

Lance , what would be a 'typical' IT band foam rolling sets/reps/duration scheme?

I am doing 3x10 slow back and forth rolls each side. That would be slowly roll from hip to knee, then slowly roll back to hip ( slowing down where i feel more sensitivity ) , repeat 10 times.
Then the other side, then 2-3 mins rest, repeat 2 more times.