SIMPLE EXERCISES FOR QUADRICEPS INJURY
Domlur, Bengaluru Feb 14, 2017
The quadriceps are a group of four muscles on the front of the upper thigh that work together with the hamstrings (on the back of the upper thigh) to extend and bend the leg. A quadriceps strain involves a partial or complete tear of the one of those four muscles or their tendons when they’re stretched beyond their normal limits.
How do quads injuries happen:Quadriceps muscles get strained when they come under the influence of stress to a degree greater than what they can withstand. Gradually, these muscles begin to tear away from the bone.When the muscles are fatigued, overused, or not adequately warmed up, they’re more susceptible to strain. An imbalance between weak quadriceps and stronger hamstrings can also cause the injury, a condition that is common among runners. Tight quads can also cause the same problem. When the quadriceps are hit with a direct blow especially in contact sports, they are at a risk of injury.
Aim of Physiotherapy:
- Reduce pain and inflammation. Protect your injury.
- Strengthen your knee and leg: esp. quadriceps (esp. VMO) and hamstrings.
- Monitor patellofemoral (knee cap) alignment.
- Normalize your muscle lengths and neurodynamics.
- Improve your proprioception, agility and balance. Improve your technique and function eg walking, running, squatting, hopping and landing.
- Minimize your chance of re-injury.
Exercise protocol for quads injuries:
- Mobility Exercises
- Early strengthening exercises
- Mid stage exercises
- Last stage
Exercises afterquads injuries
1.Heel slides: This is a knee mobility exercise to increase the range of knee flexion at the joint. The person lies on their back on a hard surface. The heel is slowly moved up towards the buttocks.
2.Isometrics Quads:Lay on your back. Place a rolled up towel or a small foam roller beneath the knee. Activate the thigh muscles in order to straighten the knee and hold the contraction for 10 seconds. Release. Repeat it for 5 times.
3.Straight Leg Raise:Lay on your back. Stretch both legs out on the floor. Lift the affected leg up to about 6 inches or 45degree off the floor and hold thecontraction for 10 seconds. And Relax and Repeat for 5 times.
4.Wall Squat: By using the wall some of the body weight is supported. Person will stand with their back against a wall and the feet moved forwards. They perform a squat by sliding the back down the wall and ensuring that the knees do not move forwards past the toes. The squat position can be held for added difficulty, or performed on a single leg only.
5.Knee extension with Thera band in sitting position:Knee extension exercise using a resistance band to strengthen the quads muscles. Person sits on a chair with the knees over the edge. The resistance band is placed around the ankle and anchored under the furthest chair leg on the side of the leg being worked on. Person lifts the foot upwards to straighten the quads, then returns to the starting position.
6. Plie: The Plie is a wide squat exercise with the knees pointing outwards. The back should remain straight during the exercise and the pelvis should not tilt backwards. The person stands with the feet turned out. The knees should be bent as if performing a squat, ensuring they do not move forwards past the toes.
7.Squat andJump :Stand up straight with your knees slightly bent feet shoulder width apart.Squat down until your thighs are parallel to the floor by pushing hips back, keeping back flat andhead facing forward .Immediately explode upwards, reaching as high as you can with your hand as your feet leaves the floor.Land in the same position you started in. Swim your arms back andjump again right away, repeat it 5 to 10 times.
If you wish to know more about physiotherapy sessions for quadriceps injury, get in touch with Portea Physiotherapy.