The quadriceps muscle is at a higher risk for tear due to the fact it crosses both the knee and hip joints. A quadriceps muscle strain happens when the muscle is stretched beyond its limit and begins to tear muscle fibers. Pain is sudden and can be severe, and the area around the injury may be tender to the touch and show signs of bruising.
Standing Quadriceps Stretch
Stand with your back straight and your feet together behind a chair or at a table. Bend the lower leg compartment of the injured quadriceps muscle upward until you can grasp the outside of the ankle with your hand. Pull your foot toward your buttocks while keeping the knees together and back straight until you begin to feel a gentle stretch in the front of the thigh. Hold this stretch for 15 seconds and repeat up to four times.
Static Inner Quadriceps Contraction
Sit on a flat surface with your back straight and knees together in front of you. Roll a towel up and place it underneath the knee of your injured quadriceps muscle. Slowly push the back of your knee downward into the towel while tightening the quadriceps muscle. If you place your fingers on the inner quadriceps muscle, or vastus medialis, you should feel the muscle tighten during contraction. Hold this position for five seconds and repeat up to 10 times.
Straight Leg Raises
Begin this quadriceps-strengthening exercise by lying flat on the floor. Prop yourself up on your elbows and bend the knee of the uninjured leg to a 45-degree angle so your foot is flat on the floor. Tighten the quadriceps muscle of the injured thigh and point the toe upward toward the ceiling. Slowly lift the leg 8 inches off the ground and hold it in the air for five seconds before lowering it to the starting position. Perform 10 repetitions and add up to three sets.
Front Stepup
The exercise can be performed using a raised surface such as an exercise step or a step in your house. Stand straight with your feet close together and slowly move onto the step, tightening the quadriceps muscle as you bring the uninjured leg onto the step. Reverse the order as you step down, uninjured leg first followed by the injured leg. Perform this exercise up to 10 times.
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