The quadricep muscle group involves a total of four muscles and a tendon that connect the muscles at the thigh's front to the patella and kneecap. The American Academy of Orthopaedic Surgeons suggests that warming up the quadriceps before physical activity can prevent injuries and strains of the muscle group.
Rectus Femoris-Quadricep Stretch
New York City's Lenox Hill Hospital houses the Nicholas Institute of Sports Medicine and Athletic Trauma, an internationally renowned research center devoted to preventing and treating sports injuries. In its guide to training for ski season, NISMAT recommends a pair of exercises to loosen the quads. The rectus femoris-quadricep stretch begins with you stepping forward with your left leg and lifting your right leg so the knee rests on an elevated surface. Reach behind you with your left hand and grab your ankle. Lean forward and hold the stretch for 45 seconds, release the stretch and repeat with the opposite side.
Wall Sitting
The second NISMAT stretch is a combination of flexibility and strength training. Stand with your back against a wall and slowly bend your knees and lower your torso until your thighs are parallel to the ground and your knees form a right angle. Hold the stretch for 30 seconds, then rest for 30 seconds. NISMAT suggests completing three sets of stretches, increasing the hold by five seconds for each three-stretch set.
Standing Quadriceps Stretch
The Sports Injury clinic offers a trio of warm-ups in its stretching guide. The first is a standing stretch. Stand straight and lift one leg behind your back until you can safely grab the foot with your hands. Hold the stretch up to 30 seconds before releasing and repeating with the other leg. To intensify the stretch, push your hips forward while keeping your knees together.
Lying Quadriceps Stretch
The main variation of the standing stretch is the lying quad stretch. Instead of standing straight and pulling your leg behind you, lie flat on your front and bend your knee so that your foot points into the air. Using the hand on the same side as your leg, pull the foot toward your buttocks until you feel a pull in the quad. Hold for 30 seconds, gently release and repeat with the other leg.
Kneeling Quadriceps Stretch
The final Sports Injury Clinic stretch is a combination of the rectus femoris-quad stretch from NISMAT and standing quadriceps stretch. Drop to the knee on your right side and bend the left in front of you with your foot flat on the ground. Lift your right leg so you can grasp your ankle or foot. Pull the right foot toward your back side while leaning forward, stopping when you feel tension in the quad. Hold the stretch for up to 30 seconds and repeat twice on that side before switching to the left leg.
References
- American Academy of Orthopaedic Surgeons: Muscle Strains in the Thigh
- Nicholas Institute of Sports Medicine and Athletic Trauma: Getting Ready for That Ski Trip
- Sports Injury Clinic: Standing Quadriceps Stretch
- Sports Injury Clinic: Laying Quadriceps Stretch
- Sports Injury Clinic: Kneeling Quad Stretch
