2 Quick Fixes: Quads Strain

After any muscle strain/tear, the two most important factors to re-establish are normal muscle length and eccentric strength. Whether it is a recent injury or a chronic niggle, working on both of these is essential to your rehab.

Here are 2 quick fixes to managing a quadriceps strain.

1) Couch Stretch

This is similar to the hip flexor stretch, with more emphasis on the quads, especially the rectus femoris. HOW TO: Kneeling on the knee of the leg you want to stretch > keep your back straight and your trunk upright > have the foot of the leg you are kneeling on elevated on a block/chair/bench/wall > gently engage/clench your glutes > sink your pelvis back towards the elevated foot until you feel a comfortable stretch in the quads > hold for 30secs-2mins > 3 reps each side. 2) Bulgarian Split Squat

AKA Rear foot elevated split squat. An excellent way to strengthen the quads and improve their tolerance to a loaded stretch position. The front leg is doing the heavy lifting, while the back leg is holding tension through the quads while being eccentrically challenged.

HOW TO: Standing with one leg elevated on a chair/bench behind you > keep your back straight and your trunk upright > slowly lower the back knee down towards the ground > then stand back up by driving through the front heel > repeat for 3 sets of 8-12 reps each side.

Our caring and friendly Chatswood or North Sydney Physio team would love to help you out, so reach out to us if you have any questions and would like to see the best physiotherapist Sydney has to offer.