The quadriceps are large muscles that run down the front of the thigh. During contact sports such as rugby, football and mixed martial arts, the quads have a tendency to suffer direct blows. This is called a corked thigh and it causes bruising, stiffness and discomfort. You might also hear this referred to in slang terms as a Charley horse or dead leg. Stretching the quads is one treatment for a corked thigh; rest, ice, compression and anti-inflammatories are other treatments. By stretching the quads, you gently lengthen the muscle fibers and relieve the tight feeling near the injury.
Standing Quad Stretch
A standing quad stretch targets one thigh at a time. It is best to do this stretch next to a table, chair or exercise machine so you have something to grab onto for balance. Begin with your non-injured side facing the table and place your hand on it lightly. Steadily lift your other foot off the floor, bend you knee and grasp your foot with your hand. Pull up slowly as high as you can and hold for 20 to 30 seconds. When pulling up, only go as far as you can without feeling excess discomfort.
Lunge Stretch
A lunge stretch is performed from a partial kneeling position on the floor. Your best bet is to do this on a yoga mat, gym mat or rug to pad your knee. Start with your legs in a staggered position and your injured leg behind you. Slowly lower yourself down by bending your knees and place your back knee on the floor with the top of your foot flat. Keeping your front knee bent 90 degrees, place your hands on your thigh and move your hips forward. Once you feel a good stretch in your quads, hold for 20 to 30 seconds. To intensify the stretch, reach back, grab your foot, and pull it up in the air.
Camel Pose
The camel pose is a yoga exercise that stretches both quads together. Begin in a kneeling position with the top of your feet flat on the floor, legs together and butt lifted in the air. Your knees should be bent 90 degrees at this point. Keeping your legs as steady as possible, lean backward and place your hands on the bottom of your feet. Hold for 20 to 30 seconds and slowly release. If you cannot reach your feet, place your hands on your ankles or as far down on the back of your legs as possible.
Bow Pose
The bow pose targets the front of the thighs from a face-down position on the floor. Start with your legs extended, top of your feet flat on the floor and arms at your sides with your palms facing down. Carefully bend your knees and grasp your ankles with your hands. Steadily lift your thighs and chest off the floor as high as possible while you balance on your lower abdomen and pelvis. Hold for 20 to 30 seconds and slowly release.
