1. Quads: a Common Injury
The quadriceps are the large muscle groups in the front of the thigh. They are inserted into the knee, which receives an enormous amount of pressure in many sports and exercise activities. Too much bending and twisting, coupled with pounding, banging, hitting and pushing, puts the quads in a tenuous position. Plain overuse can cause inflammation of the quadriceps. Sometimes small tears occur and the quads react by rushing blood to the area, which will increase the inflammation.
2. Prevent Inflammation With a Stretch
Stretching is key to preventing inflammation. Light stretching before an exercise will prepare the muscles for movement. Stop during a long activity to stretch again, as the muscles become tight and more prone to tears. Squats are good stretching techniques to ease the quads resistance to movement. Also, standing on one leg and pulling the other foot up from behind gives the quadriceps an especially good stretch. Spend a longer time stretching when you are finished with your activity. You will often feel the pain of inflammation when you stop or sit down.
3. Rub it out
A good sports massage therapist can help relieve quad inflammation with a pre and post event massage. She should know your sport and your body's weak points. Massage done shortly before or after a competition should be very light, working to increase circulation as much as working out the kinks in the muscle. You also should be hydrated enough to keep the muscles supple.
4. R.I.C.E.
If the pain persists after you've had a light 20 to 30-minute massage, then you should take some time out for R.I.C.E., which stands for rest, ice, compression and elevation. Also, if it helps, add some H, or heat. Lie with your leg up on a pillow and wrap it with an icepack. Put a thin towel or cloth on top of your skin before tying on the ice. Unwrap it after the ice melts and wrap a heating pad around it. Leave that for 10 minutes and rewrap it with the more ice. A mild blood thinning pain reliever, such as ibuprofen, can also help.
5. Heavy Wraps
Severe inflammation requires stronger treatment. A sports doctor may recommend steroid injections to both relieve the pain and reduce the swelling. Unfortunately, steroids have side effects and the relief is only temporary. If your quads are prone to inflammation, it is better to take as many preventive steps before turning to steroids. Total stability for a couple weeks also could help and be less invasive, though it would also put you out of commission. A cast preventing any more movement on the quads will help while the inflammation subsides.
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