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Forum » Sudden quad tightness when fixing anterior pelvic tilt?
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Thread: Sudden quad tightness when fixing anterior pelvic tilt?

post 1658062653 03-16-2022, 06:00 PM
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Sudden quad tightness when fixing anterior pelvic tilt?

Could this happen if you stretch a lot?

For the past 1.5 months, I have been stretching my quads 3 sets 3x a day, hip flexors 3 sets once a day, and strengthening my glutes/hamstrings and tva 3x a week. (I hold the stretches for over 110 seconds ish)

What the heck?? It was going pretty well, but now around 2 days ago my quads feel super tight. Tight enough that when I walk, the back leg feels an insane pull on my knee cap, so I have to take tiny steps now?? The right one is tight enough that there's insane pressure in my right knee. (After I stretch it, it's amplified) The left quad just feels tighter than usual. (If I were to lunge, the back right knee feels like it's dragged upwards and feels tight, the quad feels like a thick band. When flipped, the back left quad feels like a tight band) The quads feel very tight in a neutral pelvis. The hip flexor tendon area on both sides hurt a bunch, maybe I'm overdoing it?

I hope its temporary. What do you think?

So much dedication and now this happens?!
post 1658063733 03-16-2022, 06:23 PM
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I didn't read all of that but I would think you might be trying to go too far too fast.
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post 1658063763 03-16-2022, 06:23 PM
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Originally Posted By 04akhriz40⏩
Could this happen if you stretch a lot?

For the past 1.5 months, I have been stretching my quads 3x a day everyday and strengthening my glutes and tva 3x a week.

What the heck?? It was going pretty well, but now around 2 days ago my quads feel super tight. Tight enough that when I walk, the back leg feels an insane pull on my knee cap, so I have to take tiny steps now?? The right one is tight enough that there's insane pressure in my right knee. (After I stretch it, it's amplified) The left quad just feels tighter than usual. (If I were to lunge, the back right knee feels like it's dragged upwards and feels tight, the quad feels like a thick band. When flipped, the back left quad feels like a tight band) The quads feel very tight in a neutral pelvis. The hip flexor tendon area on both sides hurt a bunch, maybe I'm overdoing it?

I hope its temporary. What do you think?

So much dedication and now this happens?!
Try digging into your psoas with a ball or a kettlebell.
post 1658065203 03-16-2022, 06:51 PM
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Originally Posted By SamIAm1892⏩
Try digging into your psoas with a ball or a kettlebell.
Agreed, sounds like it could be psoas problems

Look up the couch stretch too
post 1658065653 03-16-2022, 07:00 PM
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Never heard of someone feeling tighter muscles suddenly over a month into a high frequency stretching routine. Maybe you pulled something or you've been putting too much strain on some tendons and the quads are tensing up as a reaction.

Also tightness is often due to a weakness in that muscle so it stays tight to compensate. What kind of quad strengthening exercises you doing m8

If you aren't aware of kneesovertoesguy on YouTube you gotta get on that for a while. It's like extreme ROM training that scales based on your ability and helped me out a lot as preparation for getting back into lifting.
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post 1658066333 03-16-2022, 07:12 PM
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Originally Posted By MBisonSon⏩
I didn't read all of that but I would think you might be trying to go too far too fast.
Yeah? Hmmm, could be. How will I ever fix apt
post 1658066463 03-16-2022, 07:13 PM
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Originally Posted By SamIAm1892⏩
Try digging into your psoas with a ball or a kettlebell.
Hmmm, I'll try. Any tips for locating it properly? I usually think it's diagonally centered between the belly button and v line.

I dunno, it's not the psoas, it just feels like the rectus femoris.
post 1658066513 03-16-2022, 07:14 PM
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Originally Posted By SouthDakotaBrah⏩
Agreed, sounds like it could be psoas problems

Look up the couch stretch too
I've been doing those exact couch stretch type stretches for the past month. I just don't get why they've tightened up.
post 1658066583 03-16-2022, 07:15 PM
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Why are you stretching so much? Everything you seem to do is complete overkill and you wonder why you have so many issues...
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post 1658066963 03-16-2022, 07:21 PM
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Originally Posted By Peacening⏩
Never heard of someone feeling tighter muscles suddenly over a month into a high frequency stretching routine. Maybe you pulled something or you've been putting too much strain on some tendons and the quads are tensing up as a reaction.

Also tightness is often due to a weakness in that muscle so it stays tight to compensate. What kind of quad strengthening exercises you doing m8

If you aren't aware of kneesovertoesguy on YouTube you gotta get on that for a while. It's like extreme ROM training that scales based on your ability and helped me out a lot as preparation for getting back into lifting.
Yeah? I've heard quad strains are painful? (I know they work in grades/levels). My quads have just lessened in ROM by a ton.
That could be it. When I stretch my quads, I tend to force it quite a lot. But surely I would've noticed if I strained something on the spot right? I didn't suspect a thing?

If I did pull/strain something, with my description, how long do these things take to clear up?

I haven't trained my quads in over a year, mainly because training quads is counterproductive when fixing apt.

I have heard of him, I may try that later on, don't want to do too many things at once. When I do track my knees over my feet, (like that sissy squat), the knee cap just feels a massive pull. Load of nonsense.
post 1658067173 03-16-2022, 07:24 PM
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Originally Posted By kimm4⏩
Why are you stretching so much? Everything you seem to do is complete overkill and you wonder why you have so many issues...
I thought in order to properly stretch a muscle you should do it pretty often? (E.g, 2 sets of 30 seconds 2x a week isn't going to fix anything)

I try to breathe as normal and hold it for longer than 100ish seconds. Usually while watching TV.
post 1658067823 03-16-2022, 07:36 PM
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Originally Posted By 04akhriz40⏩
I thought in order to properly stretch a muscle you should do it pretty often? (E.g, 2 sets of 30 seconds 2x a week isn't going to fix anything)

I try to breathe as normal and hold it for longer than 100ish seconds. Usually while watching TV.
I'll leave this for the people who stretch on a normal basis. In all my years on the planet, I rarely stretch my muscles. I'm moving my body all day long so when it comes to my training, (which is later in the day or night) there's nothing to stretch because everything is already warmed up. I throw in a few warm up sets with weights for my very first exercise, (which is always a compound) and I'm good to go.

If you're trying to fix an issue or problem you're having I would suggest getting in touch with PT for some professional advice.

Good luck!
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post 1658068413 03-16-2022, 07:46 PM
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I stretched everyday for a hour for 6 month straight and saw just the tiniest improvement in flexibility so i gave up.
post 1658068443 03-16-2022, 07:46 PM
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Originally Posted By kimm4⏩
I'll leave this for the people who stretch on a normal basis. In all my years on the planet, I rarely stretch my muscles. I'm moving my body all day long so when it comes to my training, (which is later in the day or night) there's nothing to stretch because everything is already warmed up. I throw in a few warm up sets with weights for my very first exercise, (which is always a compound) and I'm good to go.

If you're trying to fix an issue or problem you're having I would suggest getting in touch with PT for some professional advice.

Good luck!
I think until u start getting postural deviations, you'll never actually know what a tight muscle feels like. Regular people go entire lifetimes without stretching and they end up fine. Just bad luck on my behalf :/

Thanks, hopefully something random in my day set it off, so maybe it'll ease up soon. I just want to know why, hence the thread.
post 1658068593 03-16-2022, 07:51 PM
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Originally Posted By AAGP14⏩
I stretched everyday for a hour for 6 month straight and saw just the tiniest improvement in flexibility so i gave up.
Yeah, it's absurd. It's nothing like bodybuilding despite what people say. Stretching is just a bunch of he said she said garbage.

Bulking has principles that work, stretching is just pot luck.
post 1658068663 03-16-2022, 07:52 PM
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Originally Posted By 04akhriz40⏩
Yeah? Hmmm, could be. How will I ever fix apt
I always take it down some and work my way back up to where I was and eventually past it.

That's one thing I learned with lifting, it's better to go down in weight and work your way back up.

Like you don't want to always be maxing out, you want to build up to that, max out, then decompress and repeat.
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At least it will thunderstorm tonight, and we know how they feel about water. :)
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post 1658068673 03-16-2022, 07:52 PM
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Originally Posted By 04akhriz40⏩
Hmmm, I'll try. Any tips for locating it properly? I usually think it's diagonally centered between the belly button and v line.

I dunno, it's not the psoas, it just feels like the rectus femoris.
Pretty much right around there or at least near hip crease slightly above.

Also been doing similar strength routine, but never had quad tightness.

One thing you can also try is a gut smash. Lay your stomach on a basketball, soccer or something of that size for a few minutes. Foam roller works to, but can never really get deep in the stomach wall.

Should help alleviate tightness in your abdominals.
post 1658069073 03-16-2022, 08:01 PM
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Originally Posted By MBisonSon⏩
I always take it down some and work my way back up to where I was and eventually past it.

That's one thing I learned with lifting, it's better to go down in weight and work your way back up.

Like you don't want to always be maxing out, you want to build up to that, max out, then decompress and repeat.
That make sense in terms of lifting, but not for stretching? Like, why would it just tighten up, it's like I'm at square 1 again. Now I have to loosen it for 3+ months to get back to 3 days ago which anyway sucked?

This is a load of crap
post 1658069163 03-16-2022, 08:03 PM
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Originally Posted By SamIAm1892⏩
Pretty much right around there or at least near hip crease slightly above.

Also been doing similar strength routine, but never had quad tightness.

One thing you can also try is a gut smash. Lay your stomach on a basketball, soccer or something of that size for a few minutes. Foam roller works to, but can never really get deep in the stomach wall.

Should help alleviate tightness in your abdominals.
I see, I'll try that. Thanks.

Hmmm, I've never heard of mashing the abs. Did this work for u?
post 1658070753 03-16-2022, 08:42 PM
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Originally Posted By 04akhriz40⏩
I think until u start getting postural deviations, you'll never actually know what a tight muscle feels like. Regular people go entire lifetimes without stretching and they end up fine. Just bad luck on my behalf :/

Thanks, hopefully something random in my day set it off, so maybe it'll ease up soon. I just want to know why, hence the thread.
I think not training your quads for a year might part of the problem. If you got a weak muscle and or tightness in those leg muscles it pulls the pelvis forward.
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post 1658071283 03-16-2022, 08:52 PM
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Originally Posted By kimm4⏩
I think not training your quads for a year might part of the problem. If you got a weak muscle and or tightness in those leg muscles it pulls the pelvis forward.
Hmmm, I'll have to read up a bit more on that one.

The suddenness of it is what's confusing me. Have u ever heard of sudden tightness? I thought it's meant to be gradual?

It feels like typical doms tightness without any soreness? Actually, is that possible? Could make sense. I'll report back in a few days.
post 1658072073 03-16-2022, 09:12 PM
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Originally Posted By 04akhriz40⏩
Hmmm, I'll have to read up a bit more on that one.

The suddenness of it is what's confusing me. Have u ever heard of sudden tightness? I thought it's meant to be gradual?

It feels like typical doms tightness without any soreness? Actually, is that possible? Could make sense. I'll report back in a few days.
Yes tightness without pain (constant tight feeling with no pain) or strain with pain can happen at anytime if the muscle is week or your overuse, etc...

When it comes to fixing APT you need to work to strengthen muscles, stretch, message and feet can also cause problems with APT...look into foot exercises and insole.
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post 1658073373 03-16-2022, 09:42 PM
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Originally Posted By kimm4⏩
Yes tightness without pain (constant tight feeling with no pain) or strain with pain can happen at anytime if the muscle is week or your overuse, etc...

When it comes to fixing APT you need to work to strengthen muscles, stretch, message and feet can also cause problems with APT...look into foot exercises and insole.
I was thinking in terms of doms. I was helping my mum move some things, maybe my quads tired out and got painless doms?? What do u think? I always thought doms comes along with both soreness and tightness?

Could be, I'll wait a day or 2 and see.


Yeah, I was keeping on top of the variables u mentioned and thought I was doing the best I could for apt. In my case apt caused flat feet :/

I think the main issue here is mothers haha.
post 1658077943 03-17-2022, 12:08 AM
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Bump
post 1658078573 03-17-2022, 12:41 AM
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I think you are stretching way too much. 3x3 sets per day is a lot.

I would do 1-2 sets every other day. And foam roll all of your quad muscles first.

You could also look into ****tics - which is about relaxing the muscles rather than stretching them:https://www.youtube.com/watch?v=Nex3sVVH33o
post 1658099273 03-17-2022, 11:02 AM
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Originally Posted By ThinRedLine⏩
I think you are stretching way too much. 3x3 sets per day is a lot.

I would do 1-2 sets every other day. And foam roll all of your quad muscles first.

You could also look into ****tics - which is about relaxing the muscles rather than stretching them:https://www.youtube.com/watch?v=Nex3sVVH33o
Really? So in 1 week I've probably done over 84 sets, you'd recommend around 6ish? Why is there such a huge difference? What are the guidelines for stretching?

I'll take a look at that, looks pretty cool. Today I'm taking a day off, hoping I've "overstretched".

Thanks.
post 1658100213 03-17-2022, 11:22 AM
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I stretch less these days, and my hams are a lot less tight than they used to be
post 1658616543 03-26-2022, 01:54 PM
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So, for an update on this ****.

It didn't get better. Load of garbage, what a waste the previous 1.5 months of everyday stretching was lol. Quads are really tight, tight enough to pull my pelvis downwards a ton, walking is near impossible now, I have to take tiny steps or I will fall into an even more aggressive APT. No idea what happened. Been over a week.

What a joke, load of crap.

This is today, standing natural. Can't flex to neutral anymore.



This was 1 month ago when I flexed everything as hard as possible. (I couldn't hold this back then.




Just imagine how bad it is when I walk, ie, when the back leg is extended behind. Half a stride length pushes me so far into APT that I can't walk for more than like 5 steps without forcing myself.

By the way, the pic has my gut tilted out, I'm at like 11% bf, can see lower abs. This stuff is absurd.
post 1658617073 03-26-2022, 02:08 PM
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So basically, if you're young and have postural distortions like APT/rounded shoulders or whatever, don't bother fixing it, get a walking stick or just kill yourself. Specialists aren't you, very lucky if you get fixed.
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