The quadriceps is a group of four muscles on the front of the thigh that extend the lower leg at the knee, and extend the thigh at the hip. According to the Sports Injury Clinic, quadriceps strains usually occur while sprinting, kicking or jumping and may be the result of insufficient warm-up or improper form. Quad strains are most common in the rectus femoris muscle, the topmost muscle in the quadriceps group, because it is the only quad muscle that moves both the thigh and the lower leg. Healing from a quad muscle strain takes time and requires steps to encourage healing and protect the muscle from further injury.
Step 1
Rest the affected le for at least 72 hours, depending on the severity of the injury. More-severe injuries may require a longer resting period. You should rest until the pain recedes to a dull ache. Avoid walking or standing on the injured leg as much as possible and use crutches if necessary.
Step 2
Apply an ice pack for 20 minutes, or until the area goes numb, every two to three hours during the resting period.
Step 3
Wrap your thigh in a compression bandage or wear a knee brace to stabilize your knee joint. Stabilizing the joint prevents you from flexing and extending your lower leg, which can further irritate the rectus femoris.
Step 4
Prop your leg up on a stool or chair. If possible, recline on a couch and prop your leg on the back of the couch to raise your thigh above the level of your heart. Elevation encourages blood flow through the muscle.
Step 5
Use an analgesic cream or a cold/hot topical ointment after the initial 72-hour resting period if you still experience pain. Continue wearing the brace or compression bandage during this period.
Step 6
Start light stretching, such as quad stretches, and gentle exercise, such as walking, when the pain has passed. If the pain recurs, stop exercising.
Things You'll Need
- Ice pack
- Compression bandage
- Knee brace (optional)
- Crutches (optional)
- Stool or chair
- Analgesic cream or hot/cold ointment
References
- Mayo Clinic: Sprains and Strains
- "American Red Cross First Aid and Safety Handbook;" Kathleen A. Handal;1992
- Sports Injury Clinic: What is a Quadriceps Strain?
