The quadriceps is a strong, powerful muscle group found at the front of your upper leg. It is responsible for extending your knee as well as providing stability during movement. Injury can occur when excessive tension is placed on the muscle, which is a condition commonly called a strain. When this occurs, the muscle fibers become overstretched or even torn. Physical therapy, which is also known as physiotherapy, is often prescribed as a part of the treatment plan, and it aims to restore flexibility and strength to the quadriceps.
Quadriceps Stretch
The quadriceps stretch will alleviate tightness of the quadriceps as well as improve stiffness of the knee joint. To perform this exercise, stand next to a chair in case you lose your balance. Bend your knee and slowly bring your foot up towards your buttocks. Hold your foot in place with your hand. You should feel a stretch in the front of your upper leg. Hold this position for 15 seconds and do four repetitions. Repeat this exercise on your opposite leg.
Quad Sets
Quad sets focus on strengthening the quadriceps muscle, which will correct any muscle weaknesses or imbalances. This is an appropriate exercise to start with if you have suffered an injury such as a quadriceps strain. To perform this exercise, sit down on the ground and extend your injured leg in front of your body. Place a rolled up towel underneath your knee. Contract the quadriceps muscle and push your knee down towards the ground against the towel. Hold this position for five seconds and do 10 repetitions.
Leg Extensions
Leg extensions are another effective exercise for strengthening the quadriceps muscle. This exercise can be performed multiple ways, depending on desired difficulty. It is best to start with the easiest variation if you have injured the muscle, and then gradually progress to the harder exercises. To do this exercise, lie down on your back with your legs straight. Place a rolled up towel under your injured knee. Contract your quadriceps and slowly raise your foot up until your leg is straight. Hold this position for five seconds, and then bring your foot back down to the ground. Do 10 repetitions. If you are able to do this without pain, an ankle weight can be attached to your ankle to increase the difficulty of this exercise.
Wall Squats
Wall squats target the quadriceps and hamstring muscles of your thigh. Since these are opposing muscle groups, meaning they perform opposite movements, weakness in one can leave your thigh imbalanced and prone to injury. This exercise will help correct this problem and restore strength in the thigh. To perform this exercise, stand with your back next to a wall. Place your feet shoulder-width distance apart, and walk your feet away from the wall about two feet. Slowly lower your buttocks towards the ground while bending your knees. Keep going until you feel pain or your knees are bent at a 90-degree angle. Push your body back up to the starting position. Repeat 10 times and do three sets. Remember to keep your back straight and flat against the wall as you do this exercise. Also, do not allow your knees to move over your toes.
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