How To Rehab Quad Strain? (Solved)

Try doing a quadriceps stretch by lying on your belly and pulling your foot up toward your buttocks until you feel a stretch. Gradually increase the tension, being careful to avoid sudden movements. Never stretch past the point of pain. Repeat this two to three times per day.


How long does it take for a strained quad to heal?

Minor to moderate quad strains will usually heal on their own, given enough time. Recovery for minor to moderate quad strains is usually one to three weeks with limited activity. If the strained quad is severe, it may require four to eight weeks to achieve full recovery.

Can I run with a strained quad?

With a Grade I strain, you may be able to carry on running at the time of injury. Grade I injuries tend to be mild in that they tend to heal fully. With proper care and rehabilitation, the healing times can be reduced. A Grade II or III strain will be severe enough that you will have to stop training or competition.

What do you do for a strained quad?

How can you care for yourself at home?

  1. Rest your injured leg.
  2. Put ice or a cold pack on the front of your thigh for 10 to 20 minutes at a time to stop swelling.
  3. Wrapping your thigh with an elastic bandage will help decrease swelling.

Should you stretch a pulled quad?

Stretching should only last for a few minutes, and be careful not to stretch very hard or far. Over-the-counter medications, such as ibuprofen, can help ease pain and swelling. A doctor may also recommend physical therapy to restore the range of motion. Ultimately, the best treatment for a pulled quad is time.

How do I know if I tore my quad?


  1. An indentation at the top of your kneecap where the tendon tore.
  2. Bruising.
  3. Tenderness.
  4. Cramping.
  5. Your kneecap may sag or droop because the tendon is torn.
  6. Difficulty walking due to the knee buckling or giving way.

Should you massage a pulled quad muscle?

What shouldn’t I do if I have a pulled quad muscle? If you have pulled your quad muscle then you should avoid any activities which increase blood flow to the injured muscle. These include hot showers, quads stretches, heat rubs, sports massage, consumption of alcohol and excessive activity.

What does a quadricep strain feel like?

Athletes with quadriceps strains often complain of a “pulling” sensation in the front of the thigh. Pain, swelling, bruising and muscle tenderness may also occur. Its severity is categorized by grades: Grade 1 is where the player has mild discomfort in the thigh and no loss of strength.

Should I massage a muscle strain?

Massage can help a range of injuries including sprains, strains, broken bones and muscles tears. Using a variety of massage techniques, massage can stretch out tightness and loosen scar tissue. Using massage as part of injury rehabilitation can increase healing rate and shorten recovery time.

What is the fastest way to heal a pulled quad?

Pain relief

  1. Rest. Avoid doing activities that may aggravate your injury.
  2. Ice. Use a cold pack for 15 to 20 minutes every 2 to 3 hours throughout the day.
  3. Compression. Consider bandaging your thigh with an elastic wrap to limit swelling and movement.
  4. Elevation.

How do you treat a Grade 2 quad strain?

A grade 2 or 3 strain may necessitate the use of crutches initially to facilitate rest and immobilization of the quadriceps. Nonsteroidal anti-inflammatory drugs (NSAIDs) can be useful for reducing pain and allowing earlier return to activity.

How do you tell if you pulled or tore a quad muscle?

Symptoms of quadriceps tear or strain

  1. Popping or tearing sensation in the quadriceps.
  2. Cramping, bruising or tenderness.
  3. Inability to walk without the leg giving way.
  4. A depression where the tendon tore.

How can I speed up muscle recovery?

Your doctor may recommend the following at-home treatments:

  1. Rest. Rest the muscle for a few days or until your doctor gives you the okay.
  2. Ice. Apply ice to the injury for 20 minutes each hour you’re awake.
  3. Compression. Wrapping the muscle with an elastic bandage can help bring down swelling.
  4. Elevation.
  5. Medication.
  6. Heat.

What muscles can be damaged in a quadriceps tear?

Quadriceps tendon tear is an injury that occurs when the tendon that attaches the quadriceps muscle (a group of 4 muscles in the front part of the femur) to the patella or kneecap tears. The quadriceps tendon may be partially or completely torn. Quadriceps tendon rupture is a rare but serious injury.

What does a thigh strain feel like?

A person who experiences a muscle strain in the thigh will frequently describe a popping or snapping sensation as the muscle tears. Pain is sudden and may be severe. The area around the injury may be tender to the touch, with visible bruising if blood vessels are also broken.

How to Recover Quickly from a Quadriceps Strain

Running injuries like as aquadriceps strain, sometimes known as a quad pull, or thigh strain, are rather prevalent in the sport of running. The severity of a strain can range from slight discomfort to a full-blown tear of the majority of the muscle, which can result in extreme pain and the inability to run or walk for many days. The injury usually occurs when one or more of the quadriceps muscles get overworked, as is the case in most cases. Find out the elements that enhance your chances of straining your quadriceps in this post, as well as specific tactics to use during your rehabilitation and return-to-activity period!

The vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris are the muscles that make up the vastus lateralis.

A quadriceps injury is defined as a strain of the muscle (which is a small tear of the muscle).

The grade of a Grade Itear is the smallest of the three possible grades, whilst the grade of a Grade IIItear is the most severe of the three possible grades.

  • Severe Grade II and Grade III rips result in reduced muscle function and are often accompanied by bruising that occurs at the site of the injury, as described above.
  • Grade I injuries are often moderate in the sense that they recover completely.
  • A Grade II or III strain will be severe enough that you will be forced to discontinue your training or participation in an event.
  • In certain cases, grade III rips may necessitate surgical intervention.

Symptoms of a Quadriceps Strain/Pull:

  • A stinging discomfort at the front of your thigh that comes on suddenly
  • It is possible that swelling and bruising will develop. It is possible to develop a lump or bump, as well as muscular spasms. It is possible to develop a gap in the muscle and lose the capacity to straighten your knee in the case of a Grade III rupture

A quadriceps strain is most frequently experienced during sprinting or leaping (in particular during sudden movements or when quickly starting and stopping). However, pulling your quadriceps muscles when weightlifting, laboring in the yard, or accidentally walking into a hole are all possible causes.

Factors that can increase your risk of straining your quadriceps include:

  • Not warming up before to physical activity
  • Tension in your hip flexors or quadriceps muscles
  • Weakness in your gluteal and buttock muscles performing things that are beyond your physical capabilities. Tasks requiring the use of your quadriceps muscles that you are not accustomed to or have never performed before

Initial Treatment

The level of the pain and the location of the damage determine the best course of treatment for each individual. If you are suffering significant discomfort, please get professional counsel from a medical doctor, physical therapist, or sports trainer as soon as possible. A medical practitioner can determine the degree of the strain and provide recommendations on how to treat it.

Specifically, I’ll be talking about a Grade I or slight Grade II injury for the purposes of this conversation. Following a sprain, the initial course of therapy consists of PRICE, which stands for P rotection, R est, I ce, C ompression, and E elevation, among other things.

  • Protect. Initially, you may decide to “guard” the area where the damage occurred. In some cases, crutches may be required to aid with walking. Even a simple ACE bandage can be used to shield the wound site from further harm if it is applied properly. Refrain from engaging in any activity that might have contributed to the injury. Avoid over-stretching your muscles. Rest. For the sake of this definition, rest would mean reducing your usual workout activity or any activity that requires the use of your quadriceps (such as running, weightlifting, leaping, or even excessively bending your knee)
  • Ice. Ice should be applied to the sore region. It is recommended that you apply ice no more than twenty minutes each hour when icing. When applying ice, avoid putting it directly on the skin, especially if you are using a gel-style ice pack. A bag of frozen peas may be the most convenient option. It is especially important for individuals with weak circulation or reduced feeling to use caution during icing
  • Compression helps to avoid and reduce edema. Swelling can lead to higher discomfort and a slower healing response, therefore it is important to keep it to a minimum as much as possible. Elevation is a typical ACE wrap that you may make use of. Depending on how deep the injury is placed in the thigh, compression and elevation may not be completely effective. For people who suffer from edema in their lower extremities, elevating the leg may be beneficial.

During this acute period, move the leg as lightly as you are able to endure. Don’t be overly pushy in your movement. Walking is typically the most effective method of keeping the region active. In the event that you are feeling discomfort, shorten your walking steps. Maintain a flat surface. You might also try softly floating or strolling in a pool, as long as the discomfort does not develop as a result of your efforts. It is possible that the initial acute protective phase will last anywhere from three to five days, or perhaps up to two weeks, depending on the severity of a Grade I or moderate Grade II strain.

If your discomfort worsens or you get further bruising, you will need to reduce your activities and maybe seek additional medical assistance, as described above.

Mobilize the fascia and muscle tissue.

Work towards regaining normal, pain-free mobility in the affected limb. Begin by mobilizing the areas above and below the injury site using a Thera-Band Standard Roller Massager to relieve pain and stiffness. Please see the document Mobilizations for a Quadriceps Strain.pdf for further information. Be careful and avoid mobilizing over the site of the injury for the first several days. As the pain subsides and you are able to tolerate mobility of the wounded region on the nearby sites, you can begin to gently mobilize the injured area itself.

  • You may also suffer tightness or soreness in your spine as a result of abnormal movement patterns in your lower extremities.
  • It is important to use caution and avoid rolling too vigorously on the site of the injury.
  • Any movement that occurs immediately over the location of the injury should be done with caution.
  • In the beginning, it will be brittle, but correct mobilization will aid in the development of its strength and robustness over time.


When stretching the quadriceps and hip flexors, it is important to be cautious as you proceed through your rehabilitation process. Mobilization and mild stretching are two techniques that I use to assist preserve quadriceps and lower leg mobility after a workout. It is important not to allow the quadriceps to get tight and constricted, but it is also important not to be harsh with your stretching.

The objective is to maintain the complete range of motion in both the knee and hip joints during the procedure. Pain may initially impede complete range of motion, but with time, the patient will be able to return to full range of motion.

Initiate a strengthening program

Any wounded part will be weak for a period of time. Be patient as you begin to make progress in strengthening the affected region. Prior to resuming to any weightlifting activity, devote your attention to body weight exercises. Please see the file Quadriceps Strengthening and Rehabilitation Exercises.pdf for further information. These activities are arranged from simplest to most difficult. Return to weightlifting exercises after you are able to execute them comfortably and without experiencing any pain or discomfort.

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The human body is mostly composed of water, which is essential for the proper functioning of all physiological processes. During recuperation, drink more fluids more regularly. As your body strives to recover and flush out metabolic wastes, it is vital that you drink enough water every day. Dehydrated tissues are more susceptible to harm because they are unable to obtain the nutrients they require for healing and repair. Dehydrated tissues are less flexible and more prone to accumulating waste materials in their structures.

If possible, stay away from beverages that include artificial sweeteners or compounds with names that you can’t pronounce or spell correctly.

Start a supplement

In most cases, quadriceps strains are related with a particular incident, and an active inflammatory response is usually observed. Natural vitamins and cures are something I really believe in. Many supplements contain herbs that are intended to aid in the reduction of inflammation and the stimulation of the healing response. CapraFlex by Mt. Capra is the supplement I suggest most for those who are recovering from injury. A third choice would be Tissue Rejuvenator by Hammer Nutrition, which is available online.


In most cases, quadriceps strains are related with a particular incident, and an active inflammatory response is usually present. Natural vitamins and cures are something that I really believe in. Many supplements contain herbs that are intended to aid in the reduction of inflammation and the promotion of healing. CapraFlex by Mt. Capra is the supplement that I suggest the most for helping you recover from an accident or illness. Tissue Rejuvenator from Hammer Nutrition is another option to consider.

Return to Activity

Once your discomfort has subsided and your hip and knee range of motion has returned to normal, begin gradually incorporating your exercise regimen back into your schedule. During this period, you continue to be at increased risk of harm. In order to go through your rehabilitation and return to action, you should use the following measures.

  • Warming up before to exercising is recommended. Enhance your typical warm-up period by at least ten minutes in order to increase blood flow to the affected area during the procedure. This allows for more mobility while also preparing the tissues for exercise and physical activity. When you warm up, rub your quadriceps up and down with a self-massage tool or a foam roller to get the blood flowing. Keep in mind that if you conduct quadriceps and hip flexor stretches before exercising, that extended static stretching may result in decreased performance. Light jogging, biking, rowing, or any other activity that gets the heart rate up and the blood circulating in the lower legs can be used as warm-up activities before a race. Make sure to use caution while doing any action that puts the hip flexors or quadriceps in a stretched position while moving quickly or with force. Allow yourself to cool down. Make sure to take the additional time to cool down and stretch once you’ve finished your exercise or activity. Stretching for the quadriceps should be prioritized, as should general lower extremity mobility stretches. Use the same self-massage techniques that you used during your warm-up
  • Initially, avoid high-risk activities that might put you at risk. As your healing develops and you begin to return to exercise, you should avoid high-risk activities that provide a large or sudden strain on the quadriceps muscle at first. Slowly but steadily, progress is made. If you notice that an activity is causing discomfort in your quadriceps, stop doing it immediately. Instead, take a break and give your quadriceps more time to heal before doing the exercise again. The activity or sport should be pain-free before increasing the intensity of the activity or sport. If you accelerate the recovery process after a quadriceps pull, there is a substantial risk of re-injury. Before returning to sport, you should regain your full strength and range of motion. The lower leg and quadriceps should be fully mobile and strong without discomfort before returning to full sport or activity. If you continue to feel soreness or limitation, continue to focus on your rehabilitation until the leg and quadriceps are fully recovered. Then begin a full resumption of normal activities.

Contact your medical doctor, physical therapist, or sports trainer for an evaluation and assistance in managing your injury if you are not receiving relief or making progress in your recovery after two to three weeks of actively treating your symptoms. The American Physical Therapy Associationprovides a fantastic resource to assist you in locating a physical therapist in your local community. Please see the following link for extra information on common running injuries and how to self-treat them.

There is no establishment of a health-care provider-patient connection.

The information contained in this blog is not meant to be a substitute for professional medical advice, diagnosis, or treatment of any kind.

For whatever medical problem you may be experiencing, you should not neglect, or procrastinate in seeking medical help. If you are experiencing any of these symptoms, please seek the advice of your health care providers.

Pulled quad: Symptoms, treatment, and recovery time

Four muscles in the leg are collectively referred to as the quadriceps, or “quads.” A pulled quadriceps can produce discomfort ranging from minor to severe. The initial treatment involves lowering swelling, and a person may require more rest or physical therapy in order to fully recover from this. The major function of the quadriceps is to straighten the knee. Pulling a muscle is the most common type of injury suffered by athletes and other physically active persons. The majority of folks recover after applying cold and taking it easy.

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The following are the most prevalent signs and symptoms:

  • Pain, swelling, loss of strength, loss of ability to move, and bruising are all possible outcomes.

When an accident happens, some people are able to feel it immediately, while others only experience the ramifications of the damage. Athletes who perform quick, strong leg movements on a regular basis, especially when they are exhausted, are more prone to have a quad injury. Research conducted in 2010 found that the following are the most prevalent causes of quadriceps strain or pull:

  • Taking part in activities that require powerful contractions of the quadriceps, such as soccer, football, and rugby, as well as excessively lengthening or stretching the muscle group, might result in total muscular tiredness.

A grading system for pulled quadriceps was also provided by the researcher, which was as follows:

  • Symptoms of Grade 1 include: mild to moderate pain, limited loss of strength, and no muscle defects
  • Symptoms of Grade 2 include: light to moderate pain, limited loss of strength, and muscle defects
  • Symptoms of Grade 3 include: mild discomfort, limited loss of strength, and muscular defects
  • The following are the symptoms of Grade 2: considerable discomfort, moderate strength loss, and potentially an obvious muscular deformity. Grade 3: intense agony, generally accompanied by a full loss of strength as well as a visible muscular deformity

If a person has a tugging feeling followed by discomfort when moving their leg, they should discontinue their activity. Make an appointment to see a doctor as soon as you can. For athletes, this may entail informing their coach about the situation. The coach should assess the injuries and initiate treatment as soon as possible. When the injury initially develops, the region surrounding the quadriceps will most likely enlarge. The RICE approach, as recommended by the American Academy of Orthopaedic Surgeons, should be used for the first therapy of muscle strains in the thigh.

  • R = Rest: Avoid activities such as walking, jogging, squatting, and any other activity that forces the leg to perform excessive labor. I — Ice: Wrapping ice packs or bags of frozen vegetables in towels and applying them to the afflicted region can help to prevent additional swelling. C — Compression: Apply pressure to the affected area in order to maintain swelling at a minimum. The letter E stands for elevation, and it means to raise a swollen leg above the level of the heart in order to allow extra blood to flow from that location.

The RICE approach, along with rest, will aid in the complete recovery of the quad.

Promoting muscle recovery

Some simple stretches can aid in the recuperation process, and a person may find it beneficial to apply mild heat to the affected region prior to stretching. Stretching should only be done for a few minutes at a time, and you should avoid stretching too hard or too far. Pain and swelling can be reduced with the use of over-the-counter drugs such as ibuprofen. Physical therapy may also be recommended by a doctor to help you regain your range of motion. In the end, the most effective therapy for a strained quad is time.

Injury recovery timeframes might vary widely depending on the severity of the damage.

Recovering from a grade 2 or 3 strain might take many weeks or even months, in some circumstances much longer.

The majority of individuals do not have to be concerned about pulling their quadriceps. Athletes who participate in high-intensity physical activities are the ones who are most at danger. Some of the risk factors are as follows:

  • Poor conditioning, or trying to perform too much too fast, can result in muscular fatigue, an imbalance between the quadriceps and hamstrings, muscle tightness, and injury.

Precautions such as the ones listed below might be beneficial:

  • Before engaging in the demanding action, thoroughly warm up the muscles
  • Condition the muscles with regular exercise
  • Cool down after the exercise
  • Enable the muscle to recover completely before resuming to the activity

A person who has a minor quad pull may not require medical attention. If, on the other hand, the injury was incurred while participating in a team sport, it may be a good idea to seek medical attention. The doctor might make recommendations on how to expedite the recuperation process. If you experience any of the following symptoms of a quad pull, get medical treatment.

  • Extreme pain or loss of mobility is experienced
  • The condition appears to worsen with time
  • And the condition does not improve.

The leg and thigh will be examined by a doctor. It is possible that they will employ imaging to examine the muscle for tears or more injury. The doctor may prescribe drugs to alleviate the discomfort and swelling. Physical treatment may also be recommended by your doctor. Finally, a doctor may provide guidance on resuming to normal activities and, if necessary, may provide an excusal letter for the patient. For the majority of individuals, a pulled quad would be a rare occurrence. Athletes and those who engage in physically demanding activities are the ones who are most at risk of injury.

To minimize swelling, it is also recommended that you use the RICE approach.

Quad Pain / Quad Strain: Diagnosis, Symptoms, and Treatment

In the upper thigh, the quadriceps are a set of four strong muscles positioned on the front of the upper thigh that act along with the hip flexors to extend and flex the leg. Quad injuries are one of the most prevalent (and easily curable) types of athletic/sports-related injuries that may happen to anyone. A quad strain, on the other hand, can be highly painful and may require weeks of rest and limited activity to properly heal. These muscles, which cover the front of the leg and span two joints: the hip and the knee, are frequently damaged because of their cross-sectional nature.

Because the quadriceps muscles are a powerful muscular group that is important in maintaining the body’s movement when standing, a strained quadriceps muscle is a common occurrence.

When there is too much strain in the muscles, the fibers might rip.

This ripping can occur gradually over time as a result of repeated activity, or it can occur suddenly as a result of an excessive amount of force being applied to the muscle group.


Quad strains are associated with the following symptoms, in addition to discomfort:

  • Inflammation and pain in the thigh area
  • Visible inflammation or bruising on the knee
  • Difficulty bending and straightening the knee
  • And pain when walking. Leg weakness and a decreased range of motion are common symptoms. When you run, leap, or kick, you will feel sharp agony.


When it comes to recovering from a quad strain, the estimated recovery time is dependent on the severity of the strain. Most strains, including quad strains, are classified into three categories according to their clinical performance: Grade 1 is considered mild. Grade 2: Moderate to severe Grade 3: Extremely Severe The majority of minor to moderate quad strains will go away on their own if given enough time.

Minimal activity is usually required for one to three weeks after a minor to moderate quad strain is diagnosed. The recovery time for a strained quad can range from four to eight weeks, depending on the severity of the injury.


Historically, your health-care practitioner would likely advise you to take it easy and limit your exercise. In order to relieve swelling and discomfort, it is recommended that you use the RICE approach (Rest, Ice, Compression, Elevation). For mild to severe muscular strains, your doctor may also recommend that you use over-the-counter pain painkillers or anti-inflammatory medications. A physical therapist may be recommended for more severe quad strains in order to assist you safely regain strength and mobility while recuperating.

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Preventing a quad injury by warming up correctly before any activity and taking the time to cool down and gently stretch your quadriceps after exercise are two actions you can take.

Muscles that are stronger are more resistant to stress and can give additional support to your joints when you are exercising.

Stretching your hip flexors while on your knees

  • To begin, get into a half-kneeling position and engage your glutes to tilt your pelvis backward, flattening your low back and extending the front of your hip
  • Repeat. If you want a more intense stretch, gently thrust your hips forward while maintaining your back flat and your body erect. Carry out 3 sets of 1-minute holds in total

Quads for Foam Rolling

  • Lie down on your elbows in a plank posture, with your quadriceps resting on the foam roller. Brace your abdominal muscles and prevent arching or rounding your lumbar spine. From just above the kneecaps to the tops of the thighs, roll your body. Examine the region for sensitive spots. Continue to hold and oscillate over those regions until the discomfort subsides. Simply shifting your body weight to one side might help to highlight one leg more than the other. To stress one leg more than the other, cross the rear leg over the opposite leg. Increase the width of your legs and the rotation of your feet out to isolate the medial quadriceps. Bring your legs together, contact your toes, and twist your heels out to isolate the lateral quadriceps. Complete a total of ten passes in each position. Follow the steps that were previously described.


Airrosti can help you quickly relieve your quad discomfort in an average of 3-4 sessions, letting you to be healthy and active while you recover from your injury. Our highly experienced specialists can determine the source of discomfort and treat it immediately, often in as few as three visits (based on patient-reported outcomes). In the majority of situations, you will be able to continue your normal activities while undergoing therapy. Call us at 800-404-6050 or click here to make an appointment right away.

  • Disclaimer: If you are considering beginning an exercise regimen, always speak with your doctor first.
  • During a game of kickball with my family, I had an injury to my front quadriceps muscle.
  • Dr.
  • I had regained complete range of motion in my quad by the third session, and I was back to my regular gym routine and playing with my children.
  • Capri.
  • Thank you so much, Dr.
  • Sarah Melville contributed to this article.

Thigh Strain Rehabilitation Program – for grade 1, 2 & 3

Our step-by-step Thigh Strain Rehabilitation Program was developed by Paul Tanner, a physiotherapist with elite level experience in sports medicine. It is based on what he would do with his professional players, but it has been modified so that it can be utilized by any individual. The program is divided into five phases and is based on a set of criteria. This implies that you begin with phase 1 and must achieve specified requirements in order to proceed to phase 2, and so on through the phases.

It is a smartphone application that instructs you on exactly what to do each day and keeps track of your progress. Now is a great time to sign up for the entire program for free:

Phase 1: Acute

This is the period that occurs soon following an injury. The goal here is to keep the muscle safe while also reducing discomfort and swelling and allowing the muscle to begin healing. Cold treatment, compression, and rest are all recommended. Stretching the quadriceps muscles should be avoided at this period. There should be stretching exercises performed for the calf muscles, hamstrings, gluteals, and hip flexors. Gently isometric muscle contractions can be started as soon as they are pain-free, and hip activation exercises can also be done to strengthen the hips.

Phase 2: Sub acute

While we continue with cold treatment and compression throughout phase 2, we also begin to load the muscle more and incorporate functional exercises into the program.

Phase 3: Early strengthening

During phase three, we concentrate on strengthening the strength and endurance of the quadriceps muscles. Pre-exercise heat is administered, followed by post-exercise cold/ice. Stretching activities are followed by even more sophisticated strengthening exercises to complete the program.

Phase 4: Advanced strengthening

The goal of phase 4 is to develop quadriceps muscle strength even more while also preparing the athlete for greater intensity training sessions. You will begin to return to your typical training routines at this point.

Phase 5: Return to sport

This is the last phase, during which you will perform the most advanced quadriceps strengthening and movement control exercises available. The goal here is to get you back to full regular training while also reducing the likelihood of your injury reoccurring.

What’s included in the program?

In this chapter, you will learn how and when to use treatments such as cold therapy, compression, heat, massage and bracing.


We’ve got dozens of different exercises with video examples that span everything from mobility to activation to strengthening to motion control/proprioception and functional training.

Expert guidance

Throughout the program, Paul Tanner outlines the objectives of each phase, the treatment techniques and exercises you should perform on a daily basis, and where you need to be in order to move to the next level of the program.

Types of exercises

The following exercises are included in the program:


The following exercises are included in the program:.

Activation exercises

The workouts on the program are as follows:

Strengthening exercises

These exercises are designed to help you maintain and improve particular muscle strength in the area around your knee joint as you age. It all starts with easy isometric workouts and progresses to more strenuous exercises involving larger weights and unpredictable motions as time goes on.

Movement control exercises

These exercises are of the proprioception variety, and they are intended to improve your balance, control, and spatial awareness.

For the second round, they begin with easy balancing exercises and work their way up to more difficult balance board maneuvers.

Functional exercises

Sport-specific drills and functional workouts bridge the gap between basic rehabilitation and sports-specific drills. Our step-by-step rehabilitation program takes you from your first injury to full fitness.Start now for free:Learn more. Thigh Strain Rehabilitation Program Our step-by-step rehabilitation program takes you from your initial injury to full fitness.

Thigh Strain Exercises – Sports Injury Rehabilitation

When it comes to thigh strain rehabilitation exercises, it is important to incorporate both stretching and strengthening exercises. They should only be performed if there is no discomfort after the initial acute phase has gone. Because torn thigh muscles are prone to recurrence, it is critical to follow a complete and progressive rehabilitation regimen.

Thigh strain stretching exercises

Following an injury, the muscle often contracts in order to protect the wound and avoid additional harm. While this may be beneficial in the early stages, if left uncorrected, it can significantly impede the process of returning to sport and make you more susceptible to future injuries. We urge that you seek professional counsel before attempting any self-help techniques or methods.

Active range of motion exercises

This exercise is beneficial during the early phases of recovery when mobility is restricted to a significant degree.

  • Simply bend and straighten the knee through its complete range of motion without experiencing any pain. This may be accomplished in a variety of positions, including sitting, standing, and lying down. Do not overextend yourself too quickly. If it is painful, stay away from it. Perform 10 reps at a time, three times a day at the very least.

Static quadriceps stretch

Depending on your preference, you can execute this while standing or lying on your front.

  • Continue to pull the foot of the affected leg towards your buttock until you feel a slight stretch on the front of the thigh
  • This should take around 10 minutes. If you want to increase the stretch, lean your hips backward. Continue holding for 20-30 seconds and then repeat three times
  • Carry out this procedure at least three times every day.

Passive quadriceps stretch

This includes applying some external stress to the muscles in order to assist them stretch. There is no need to do both this stretch and the static quad stretch described above; just one is required.

  • A wall may be used for this stretch by standing in front of it, bending the knee, and leaning back onto the foot
  • Alternatively, you can ask a partner to push your leg in the laying down stretch. Hold for another 20-30 seconds and repeat three times more, at least three times a day

Hip flexor stretch

Stretching the rectus femoris and Iliopsoas muscles will be the primary emphasis of this exercise.

  • Kneel on the floor with one knee on the floor and the other foot out in front of you with the knee bent. Maintain a straight back and hips by pushing them forward. You should be able to feel a stretch at the front of the hip and the top of the leg. Continue to hold for 20-30 seconds and repeat three times more, at least three times a day

Thigh strain strengthening exercises

Once you are able to complete the exercises without experiencing any discomfort, you may continue strengthening them. If anything makes you feel uncomfortable, don’t do it. Exercises can be begun as early as day 2 in the case of grade 1 tears.

Isometric quadriceps contractions

Static contractions can be employed as early as the first few weeks of the rehabilitation process. Essentially, they include tightening the muscle while the leg remains still. This may be done while standing or sitting with the legs straight out in front of you.

  • Hold contractions for 10 seconds at a time
  • Then, after 5 seconds of relaxation, repeat the process for a total of 10 repetitions. As your strength develops, you can raise the number of repetitions to two or three sets of ten reps. Despite the fact that this workout is tedious, it will help you retain muscle mass and return to full health more quickly. This exercise should be done every day until you are able to complete the concentric exercises listed below

Program for Thigh Strain Rehabilitation Our step-by-step rehabilitation approach takes you from the point of injury to the point of being fully functional. Start right away for free: Find out more.

Straight leg raise

This exercise may be performed either laying down or sitting. It’s more comfortable to lie down. Place your feet level on the floor and your legs stretched out in front of you.

  • Keep your knee in a straight position as you lift one leg off the floor. Hold the position for 3 to 5 seconds before lowering yourself to the ground again. Repeat the process 10 to 20 times. This exercise may be performed on a daily basis. Increase the length of the hold and the amount of reps to make the exercise more difficult. It is possible to add ankle weights to make the exercise more tough.

Knee extensions

Quadriceps muscles are involved for extending and straightening the knee joint. This exercise can be done with or without weights, ankle weights, a resistance machine, or a resistance band, among other options.

  • Initial weight should be zero pounds, then you may graduate to either an ankle weights or a resistance band. Extend the knee to its full extension and gently return to the starting position
  • Begin with two sets of ten reps and work your way up to three sets of fifteen, progressively increasing the weight or resistance as you get more comfortable doing so.


Lunges are a little easier variant of the squat, and they are sometimes referred to as split squats in some circles. Begin by taking a wide posture.

  • The rear knee should be bent towards the floor, but it should not be allowed to contact
  • Maintain a straight back during the exercise and avoid allowing the front knee to go forward past the toes. Begin with two sets of ten reps with the injured leg in front of you, followed by two sets of ten with the affected leg in the rear. Gradually advance to three sets of 15 repetitions. You may make it more difficult by holding a dumbbell in each hand or a barbell over your shoulders.


The exercise of squats may be performed in a variety of ways, such as with a ball, with both legs extended at the same time, and with one leg extended at the same time.

  • As a starting point, fit ball squats are the most straightforward and should be performed initially, followed by double leg and finally single leg as progressive exercises. Make certain that your knees do not bend past 90 degrees and that your knees do not slide forward past your toes when performing this exercise. Begin with two sets of ten repetitions and progressively advance to three sets of fifteen before moving on.


  1. A study of the intrinsic and extrinsic risk factors for muscular strains in Australian football was conducted by Orchard JW. AJSM (American Journal of Sports Medicine) 29(3):300–3 (2001).

Pulled Quadricep Muscle – Upper Leg – Conditions – Musculoskeletal – What We Treat

A torn quadriceps (or quad) muscle is a tear in the fibers of the big muscular group on the front of the thigh that is caused by overexertion of the leg. A quad muscular tear, a quad muscle strain, and a quad muscle rupture are all terms used to describe this condition. Above: An MSK therapist who specializes in soft tissue massage of the quadriceps muscles can help.

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How does a pulled quad muscle happen?

A pulled quad muscle is most commonly caused by a violent contraction of the quad muscle, which is common among athletes. When participating in exercises such as running, jumping, kicking, and weightlifting, the quadriceps is forced to contract, making it more sensitive to ripping.

How does a pulled quad muscle feel?

When a quadriceps muscle is ripped, the first sensation that is noticed is discomfort in the front of the thigh area. This feeling is frequently accompanied with a sensation of tears in the eyes. It is possible that you may be able to continue activities or sports with just slight restrictions if you have a mild tear. However, as a result of the workout, the discomfort and tightness may gradually worsen as hemorrhage and swelling occur around the damaged muscle and surrounding tissues. Other signs and symptoms to look out for are:

  • Spasm, restricted range of motion, swelling/inflammation, and weakness are all possible symptoms.

Above: A deep tissue massage of the hamstring muscles performed by an expert in Musculoskeletal Kinetics.

What should I do if I have a pulled quad muscle?

A strained quad muscle requires immediate attention within the first 24–48 hours after it is pulled. Swelling is a natural part of the healing process; however, excessive swelling can cause recovery to be slowed and even cause further tissue damage. The RICE regimen should be followed in order to reduce the amount of edema in the damaged location by decreasing blood supply to the wounded area (Rest, Ice, Compression, Elevation). Until you can schedule an appointment with a physiotherapist, you should continue with the RICE protocol.

What shouldn’t I do if I have a pulled quad muscle?

If you have torn your quadriceps muscle, you should refrain from engaging in any activities that enhance blood flow to the damaged muscle. Hot showers, quad stretches, heat rubs, sports massage, alcohol drinking, and excessive exercise are all examples of stress-relieving techniques. These exercises have the potential to promote bleeding inside the muscle, resulting in increased discomfort and a longer recovery period. In the photo above, progressive quadricep strengthening exercises are performed under the supervision of an MSK specialist.

Physiotherapy treatment for a pulled quad muscle.

In order to effectively treat a torn quad muscle, the intervention of a physiotherapist is required. During the first evaluation, your physiotherapist will be able to evaluate your injury, explain which tissues have been affected and to what extent they have been harmed, and prescribe the appropriate treatment.

Following the evaluation, your physiotherapist will be able to provide you with an estimate of how long the injury should take to recover. The treatment for a muscle tear differs depending on the degree of the injury. Treatment options include the following:

  • When it comes to treating a strained quad muscle, the aid of a physiotherapist is essential. Initial evaluation by your physiotherapist will allow him or her to identify your ailment, explain which tissues have been harmed and to what extent they have been affected, and prescribe the appropriate treatment. Following the evaluation, your physiotherapist will be able to provide you with an estimate of how long the injury should take to recover completely. The degree of the muscle tear determines the appropriate treatment. The following are examples of possible therapies:

Could there be any long-term effects from a pulled quad muscle?

The majority of torn quad muscles recover without problem after a few of months of being pulled. It is possible that additional structures housed inside and surrounding the quadriceps muscle will be harmed if an extensive quadriceps rupture develops, however this is not always the case. Injury to these structures might cause healing to be delayed. Above: A specialized MSK therapist performs a rolling soft tissue massage on the quadriceps muscles to relieve pain and stiffness. Contact on 0330 088 7800 or make an appointment online to have a qualified physiotherapist analyze your needs.

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How to treat a Quad Strain or Tear

Quad strains are extremely prevalent in any activity that requires a lot of sprinting or running at high speeds, for example football or rugby. In this post, I’ll go over the three main considerations you should keep in mind when rehabilitating a torn quad muscle, but the video I’ve provided will take you through the entire process in much greater depth. If you would want a more in-depth description of the rehab process, you may watch the following video: There are four muscles that make up the quadriceps, and they all work together to perform three (mostly) functions:

  1. If you have free movement of your foot, the quadriceps muscles will assist you extend your knee, for example, when you kick a ball or take a step forward. Although it assists in the upward motion of the squat or lunge action and in pushing you up, it also aids in controlling the downward motion and lowering you slowly to the floor – basically, it keeps you from plummeting to the floor all at once during the activity. Consider the running motion: you essentially do a single leg squat as you shift your weight to one leg and then push yourself back up to continue moving ahead
  2. This is similar to a single leg squat.

When developing a rehabilitation program for a strained or torn quadriceps, it is essential to incorporate exercises that engage the muscles in ways that are comparable to all three of these activities. The following are some examples of exercises, which I go through in further depth in the video above.

  • While standing on your non-injured leg, put a resistance band around your ankle and slowly bend your hip up before releasing it back down. For knee extension, you may use a leg extension equipment at the gym, or you can tie a band around your ankle while sitting and extend your knee against the resistance of the band. For squat control, use the following: Yes, it’s very simple to guess — squats, lunges, and step ups are all examples of exercises that may be employed for this purpose
  • Nevertheless,

Everyone’s rehabilitation program may appear fairly similar during the early phases of therapy, but it is critical to differentiate the workouts by making them more sport specific throughout the latter stages. The quadriceps of a footballer or rugby player, for example, must be prepared and trained to a high degree in order for them to be able to strongly kick a ball, and this requires extensive preparation and training. It is therefore extremely crucial for them to practice on explosive open chain knee extension.

You might also be interested in reading this post, in which I provide some ideas for strengthening your quadriceps and preventing injuries.

Please contact me if you have any queries. Do you require further assistance with your injury? You are invited to speak with me online through video conference for an assessment of your injury and a customized treatment plan for your specific circumstances. Warmest greetings Maryke

About the Author

A certified physiotherapist with more than 15 years of experience and a Masters Degree in Sports Injury Management, Maryke Louwis is a valuable resource. Follow her on social media platforms such as LinkedIn, ResearchGate, Facebook, Twitter, and Instagram.


In addition to having more than 15 years of expertise, Maryke Louwis also has a Masters Degree in Sports Injury Management from the University of Western Australia. You may find her on LinkedIn, ResearchGate, Facebook, Twitter, and Instagram, among other social networking sites.

How to Recover From a Strained Quad Fast

One of the primary functions of the quadriceps muscles is to extend your leg at the knee, which is a very common occurrence. Runners, on the other hand, rely heavily on them when they need to make a quick halt or pick up pace during activities such as football and soccer. If you’re a runner, you rely on them even more while you’re running downhill. So they are more susceptible to strains, which occur when muscles are overextended or exposed to an excessive amount of stress. Recovery from a torn quad muscle can be a lengthy process, especially if the damage was significant.


The right therapy to minimize swelling and inflammation as rapidly as possible might help your quad muscle to begin healing as soon as possible.

Quad Strains Explained

These four muscles, located on the fronts of your thighs, are collectively known as the quadriceps: the vastus medialis, vastus intermedius, vastus lateralis, and the rectus femoris. It is possible that your torn quad muscle involves one or more of those different muscles in addition to the one that was pulled. It is possible that the position of the discomfort in your quad will provide you with an indication of which muscle has been impacted. Strains occur when an excessive amount of pressure leads the muscle fibers to get stretched to the point of rupture.

Strains and other injuries can develop when the demand for force exceeds the ability of the quadriceps to provide it safely.

Quad strains can also be caused by muscular imbalances in the hamstrings towards the back of the thigh, which can increase the risk of injury.

Symptoms and Severity

These four muscles, located on the fronts of your thighs, are collectively known as the quadriceps: the vastus medialis, vastus intermedius, vastus lateralis, and the rectus femoris (thigh muscle). One or more of those separate muscles might be involved in your torn quadriceps muscle. It is possible that the position of the discomfort in your quad will provide you with an indication of which muscle has been impacted by this injury. Strains occur when an excessive amount of pressure leads the muscle fibers to get stretched to the point where they rip.

Strains and other injuries can arise when the demand for force exceeds the ability of the quadriceps to provide it properly.

While you conduct vigorous exercise without a thorough warmup and when your muscles are tight or exhausted, you will most likely get quad strains. Quad strains can also occur as a result of muscular imbalances involving the hamstring on the back of the leg.

Pulled Quad Recovery Time

These four muscles, located on the fronts of your thighs, are collectively known as the quadriceps: the vastus medialis, vastus intermedius, vastus lateralis, and rectus femoris. It is possible that your torn quad muscle involves one or more of those different muscles. It is possible that the position of the discomfort in your quad will give you an indication of which muscle is being impacted. Strains occur when an excessive amount of pressure leads the muscle fibers to get stretched to the point of ripping.

Strains and other injuries can develop when the demand for force exceeds the capacity of the quadriceps.

Quad strains can also be caused by muscular imbalances between the hamstring and the back of the thigh.

Treating a Pulled Quad Muscle

Getting the appropriate therapy for your strained muscle as soon as possible will improve your prognosis. In most situations, mild strains may be treated at home, however grade II and III strains require medical treatment in the vast majority of cases. The first 48 hours are critical, no matter how severe the situation is. In order for the muscle to begin to repair itself, it must be rested and any swelling and bruising must be reduced. Immediately following an accident and for at least two days afterwards, or for as long as your doctor recommends, you should follow the RICE therapy routine to help muscle recovery:

  • Rest. Put an end to any rigorous or unneeded activities, and try to keep your leg as comfortable as you can. Inflammation can be reduced significantly by using ice. For 10 to 20 minutes per hour or as often as possible, apply an ice pack to your quadriceps muscle to reduce swelling. Ice helps to relieve swelling and can even help to prevent bruising. Compression. Wrapping your thigh in an elastic bandage will assist to minimize swelling
  • Elevating your leg. Raise your thigh to the same level as or higher than your heart. This also aids in the reduction of edema and bruising.

Just when your muscle begins to feel better and the discomfort subsides does not imply that you should discontinue therapy altogether. Using RICE for at least 48 hours can dramatically reduce the amount of time it takes to recover.

Returning to Activity

When it comes to speeding healing and preventing reinjury, the most essential thing you can do is avoid returning to your pre-injury level of activity too soon. As long as it is a small strain and you are not experiencing discomfort, edema, or stiffness after seven to ten days, you can gradually resume your normal activities. Start out cautiously and gradually raise the intensity of your workout only if you are able to do so without suffering any bad consequences. Before returning to your usual activities if your strain was mild to severe, you should complete a course of quad muscle rehabilitation exercises before continuing on with your day.

Otherwise, you may perform workouts to strengthen your quadriceps while also increasing flexibility and range of motion.

The workouts in the following level include lying leg lifts and side-lying leg lifts, as well as calf raises and wall sits, among other things.

Never overstretch or force yourself to stretch while you are in discomfort.

As long as you are not experiencing any discomfort, you may continue to raise the difficulty of the workouts. As soon as you have restored your pre-injury strength and mobility, you can safely return to your previous activities, provided that your doctor gives you the go-ahead.

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