A "pulled muscle" is a layman's term for a muscle tear or strain. According to the American Academy of Orthopaedic Surgeons, the thigh muscles are a common place for a strain or tear to occur. The quad muscles cover the front of the thigh, and are often injured because they cross two joints: the hip and the knee. Following a strain, the quads should be given time to heal to avoid the risk of re-injury.
Step 1
Follow the RICE (Rest, Ice, Compression, Elevation) protocol immediately after the quad strain occurs, suggests the AAOS. Avoid the activity that led to the injury, ice your quad for 15 to 20 minutes several times a day, wear an elastic bandage such as an ACE wrap for compression, and periodically elevate your leg above your heart. By using RICE, you can reduce the pain and swelling in and around the muscle.
Step 2
Stretch your quads twice a day once the pain subsides. Flexible muscles are less prone to strains, so sticking with a daily stretching program can help you avoid re-injury. The quad doorway stretch works well, as does the yoga quad stretch.
Step 3
Strengthen your quads and hamstrings. The AAOS explains that muscle imbalances in the upper leg can contribute to quad strains. When isolating one muscle group for strengthening exercises, make sure to always work the opposing group as well. Ideally, use lower body exercises that work both the hams and quads at the same time, such as lunges and squats.
Step 4
Return to sports gradually. Jumping right back into a grueling practice without building your tolerance can cause the quad to tear again, and doing too much, too soon may have led to the strain in the first place. The AAOS suggests not returning to sports until your quad strength and flexibility return to pre-strain levels.
Tips and Warnings
- Always warm up your legs thoroughly prior to vigorous exercise or stretching.
- Check with your doctor if quad pain lingers beyond the normal healing time, which according to AAOS is 10 days to 3 weeks, as this may indicate a severe strain. Never place ice directly on your skin, as this can cause injury.
Things You'll Need
- Ice pack
- Elastic compression bandage, such as an ACE wrap
