Your "quads," or quadriceps, are the network of muscles in the front of your thigh. This muscle group is quite susceptible to injury, particularly in runners and other athletes. Quad muscle strains can cause tenderness and tightness, especially when you try to straighten out your knee. Exercises for the quads and hips can help prevent strains and other injury.
Sprain Versus Strain
Sprains and strains are used interchangeably but they are two distinct medical conditions. Muscles can become strained or torn as they pull away from the bone. Sprains occur when you injure a joint; the nearby tendons and ligaments become overstretched and painful. The quad muscle itself can become strained but not sprained, but a knee or hip sprain may cause pain in your quads. Exercises can help prevent and rehabilitate both types of injuries, but only after the initial tenderness has receded.
Knee Flexing
Range of motion exercises for your knees can get you back on track after a knee injury and prevent strains and tears in your quads. Sit in a chair or lie down on the floor and simply flex and extend your knee up to 10 repetitions. When suffering from a quad injury, you may find this action uncomfortable, so work slowly. Keeping your knee joints loose can help prevent problems in your quads.
Standing Stretch
The standing quad stretch loosens up your thigh muscles, which can reduce your risk of injury. Perform this stretch as a warm up prior to walking, running or playing sports. Bend your knee so that your heel touches your buttocks. You may not be flexible enough to get your foot to touch at first. Increased flexibility is a benefit of this exercise. Hold the position for at least 20 seconds; use a wall for support if needed.
Hip Flexor
Stretching and strengthening your hip flexor muscles can reduce your risk for sprains and strains in the hip and thigh area. A lunge is a type of hip flexor stretch. Kneel on one leg, keeping your knee and toes on the floor. Step forward with your other leg so that your knee is bent and your foot is planted flat on the floor. Each leg should form a 90-degree angle. Hold the position for 20 seconds. Reverse the position of your legs to stretch out both hips.
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