Athletes and recreational sports participants are the most likely victims of thigh muscle strain, but this injury can happen to anyone. The injury occurs when you pull or tear a muscle in your thigh. Of the three muscles in your thighs --- abductor muscles on the inside, quadriceps muscles in the front, and hamstring muscles in the back --- the quadriceps and hamstring muscles are the most vulnerable to a strain. Thigh exercises can help heal a strain and return it to normal function.
Stretching Exercises
You can begin stretching as soon as possible after a strain as long as you do not experience any increase in pain, according to St. Johns Hospital Rehab South in Springfield Illinois. Stretches help to reduce stiffness resulting from a strain and improve range of motion. Perform stretches after a five- to 10-minute warm-up such as slow walking. Hold each stretch for about 20 seconds and repeat three times. Stop if you feel any pain. Keep breathing during each stretch and never bounce.
Quadriceps and Hamstring Stretch
For a simple quadriceps stretch, stand up and hold on to a chair, table or wall for support. Bend the knee of your affected leg, grabbing your foot with your hand. Pull your foot gently towards your buttocks. To stretch your hamstring, lie flat on your back with your legs straight and a small, rolled towel under your lower back to prevent discomfort. Slightly bend your affected leg and grab the back of your thigh. Lift your leg toward you until you feel a stretch at the back of your thigh.
Strengthening Exercises
Strengthening exercises begin after pain has gone and after you've already started stretching exercises. A strain causes loss of strength in the thigh muscle, so these exercises help to restore it. They also help you regain proper balance and stability and reduce your risk of future injury. Examples of strengthening exercises to heal a thigh muscle strain include riding a bike with mild resistance, hamstring curls, straight-leg raises and partial squats. However, the single-leg squat is particularly beneficial at challenging the hamstrings and quadriceps muscles and restoring balance, especially in runners, according to Rice University.
The Single-leg Squat
To begin a one-leg squat, stand up straight and then shift your weight onto the foot of your affected leg. Place your other foot slightly in front of the affected leg with only your heel on the ground. Bend the knee of your affected leg and slowly lower yourself as if you're going to sit in a chair. Keep your back straight and over your thigh and do not let your knee go past your toes. Hold for a few seconds and then return to a standing position. Repeat six to 12 times and then do the same with your other leg. Place your hands on your hips or slightly in front of you for balance.
Precautions
For more information on when to begin thigh-strengthening exercises, consult your doctor. Do not begin playing sports until flexibility and strength return to what they were before your injury, which may take 10 days to three weeks, notes the American Academy of Orthopaedic Surgeons. However, a severe thigh strain can take up to six months to heal.
References
- American Academy of Orthopaedic Surgeons: Muscle Strains in the Thigh
- St. Johns Hospital Rehab South: Proper Stretching Can Help Reduce Muscle Strains
- Kaiser Permanente: Quadriceps Muscle Strain: Exercises
- The Sports Medicine Specialists: Quadriceps Strain & Contusion Rehabilitation
- Rice University: Stretching and Strengthening (One Leg Squats)
- UW Health: Single Leg Squat
