How to Treat a Quad Strain or Tear
Вставка
- Опубліковано 23 тра 2020
- In this video, Maryke explains how to treat a strain or tear of your quadriceps muscle. She discusses what treatments you should do in the acute phase but also what rehab exercises you should do later on to strengthen it fully.
👉 Get resistance bands for your quad injury exercises here:
Set of three TheraBands: geni.us/SoCM2d
Set of five resistance loop bands: geni.us/gTKM
Set of five resistance bands with handles, ankle straps, and door anchors: geni.us/htDYhpS
More options at the TheraBand Store: geni.us/CC1oT
🌟Need more help with your injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
👉You may also find this video useful: How to Foam Roll / Massage your Quads: • Video
-------------------
🖥️Some of the software we use to run our online physiotherapy practice:
➡️ Website hosting and management - Wix: geni.us/AFJ8LK
➡️ Appointment scheduling - Acuity: geni.us/zf6t
➡️ Video consultations - Zoom One (Pro): geni.us/MXVy6
➡️ Rehab exercise library - Wibbi: geni.us/5QVD1 (Free trial and a discount via this link)
➡️ Patient satisfaction survey - Typeform: geni.us/nddjZ
➡️ In-house task planner - Notion: geni.us/W2JanX
➡️ Patient notes - Cliniko: geni.us/3LLu7Km (Get £30 off your subscription via this link)
➡️ Bookkeeping - FreeAgent: geni.us/Vk0UHec (Get 10% off your subscription via this link)
➡️ Taking online payments - Square: geni.us/YhkAHO (Sign up with this link to get a choice of rewards from Square)
----------------------------------------------------------------------------------------------------------------------------------------------------
If you want to show your appreciation for the advice you found here, you can support my channel by making a donation via PayPal: bit.ly/SIP-channel
----------------------------------------------------------------------------------------------------------------------------------------------------
👉Some links here are to places where you can buy something relevant to this video. If you do, we may get a small commission at no extra cost to you. - Навчання та стиль
👉 Get resistance bands for your quad injury exercises here:
Set of three TheraBands: geni.us/SoCM2d
Set of five resistance loop bands: geni.us/gTKM
Set of five resistance bands with handles, ankle straps, and door anchors: geni.us/htDYhpS
More options at the TheraBand Store: geni.us/CC1oT
If you buy anything via these links, we may get a small commission at no extra cost to you.
Brilliant! Would you tell me your name please? I want to look into booking an appointment with you. I have to see how it will work from US.
The fact that this video is free is a real bonus. Going to any sports rehab professional personally and paying a service fee normally you never get so much clear, professional, demonstrative advice in one session.
This video on quad rehab is so so good!For context I felt my vastus medialis pick up a strain towards the end of a 10k run which involved hills and followed by a fast decent and flat section to the finish.
I suspect the muscle got strained as I wasn’t used to running that fast downhill and over some undulating road section.i felt the niggle in my quad and stopped a little to take pressure off it and continued to run for the next 2k at a slower pace.
There was no pain and the day after I can comfortably walk but will take precaution and ease into the next run in a few days. I’m going to ice the muscles with elevation and do limited stretches after 1-2 days.
Thanks again for this free content which I got more value from then if I had to pay good money to a sports rehab specialist.
You’re brilliant 💪🏼🌟
Thank you for the kind words, and good luck with your recovery!
TL;DR
1. Don't massage, stretch, or get fancy with it since day 1
2. Ice, mild compressions, elevation in the first 3-14 days depending on injury severity
3. Avoid alcohol, anti-inflammatory medicines, steroids, and alternate heat and cold therapy
4. Do more of range of motion stuff after it's healed considerably
5. Ease into stretches after perfecting #4.
6. Slowly get back by practicing movements depending on the sport you're active in
7. Overall, just be patient and gentle on yourself and you should be fine
Good luck with the recovery! Day 2 for me :)
I strained both hamstrings and right glute multiple times last year, giving at least 2 weeks if possible a month to fully heal has prevented any further re-injury. all were grade I strains of the lowest severity and would’ve healed once and not repeated if I weren’t stubborn and gave them more than 2 weeks to heal
This REALLY sucks that sounds like a 1 month + process ):
I just started working out and this happened to me. 2 months ago I tried to start working out and pinched a nerve in my shoulder. Well I stopped for 2 months to heal and now I started again and this happened on day 5
I fucking hate my life I guess I’m just gonna never work out seems like it’s not meant for me
I can’t keep dealing with petty little injuries like this every single time I try to be active it’s just not feasible
Sorry for the negativity
I fucked up and massaged my quad lol like 2 hours after it happen and massaged thoroughly with a thuragun or whatever it's called
You are great at explaining and really know your stuff! Thanks a million times!
That was absolutely brilliant, what a great explanation, I now know exactly what to do.
It was like a personal video call to an expert. Thank you so much
SHE MIGHT'VE SAVED ALOT OF BUCKS FOR US
Who else got hurt at soccer because they shot the ball
It fucked up my right quad.
Yep happened to me, how long did it take you to recover and did you do anything to recover?
@@M0NSTRR_ whole season because i kept playing, stretch take ibuprofen and apply ice and it should be better, avoid playing tho
Literally me right now bruh 😭😭
I play a pressing kind of football, cos I press every ball that comes on my side.. so I strained it running 😂.. didn’t stretch after the game and went to training and it strained 😢
wow! it can't get better than this. thank you very much for this clear and to the point explanation.
Finally! Ive been looking for videos to explain what ive been experiencing. Tysm!
M already 15 days behind, and much worse that I did some stupid hot water therapy. Trying this for the past 3 days and results are showing improvement. I can t thank you enough for this video. I hope you are blessed as we are. Amen
I was running track when I got this. And I've been having to go to school and I have a body conditioning class and a p.e class so it's been hurting to run.
Same dude
Same dude
Same dude
Thank you I really needed this I slipped on black ice and hurt my front leg muscle this was very helpful for me extremely painful.
Great service to humanity..what a Gem..keep encouraging and educating.
Such a well made video. Will be a great resource to help a client that just strained his quad !
The information value in this video is unbelievable. Thank you so much! I now know how to recover properly.
Great to hear!
Thanks for this, some good tips. Pulled my quad this morning running, done the wrong things, massage and naproxen, oops. Few weeks off now 😩
I am so thankful for your brilliant job. I feel so lucky to have found your video. I am not a runner, just doing a workout every morning, but i ended up with a mild Quad pain while doing a lunge. I will do just like you explained to strengthen my quad. Thank you. What a great information you have given us all!
You're welcome!
That’s a great video! Quality content 💯💯
I wish I’d searched for this on day 1🙄
Fr
Same. I've did light training 2 days next to this and now it's horrible
omg same
Good idea
@@unexploredmind5550 try a week of intense rugby training, then ur in my position
Thank you for this video. It's really helpful!
I love your presentation and comprehensive knowledge Maryke. :)
Yes, thank you very much for sharing your information. Very grateful. I did all the wrong things as well to begin with which has delayed the rehabilitation of my quad.
Probably iced for hella long massaged it , played through it, and stretched? Bc I did to!😔😂
@@diggyangulo7283 I stretched it a day after my injury 😂
Thank you very much. I very much needed this info.
Leave it to a marine to be doing almost everything to make the quad strain worse from that list. I’m 7 weeks out from a kicking tryout and this video just saved me! Thank you for going into so much detail.
You are the very very best on you tube by far !!! Thank you
So much great info! THANK YOU!
Amazing information, thanks so much!
Great video! Very informative!
Incredibly helpful and informative! Thank you! 🙏🏻😃
Glad it was helpful!
This was very helpful. Gave the video a thumbs up!
Okay. This video is perfect. I’ve been reading different articles and watching different videos. This video was the best at informing me on what to do for an injured quad (I just strained it during a soccer game). I didn’t know that I’m not supposed to massage or stretch my quad. I also injured it before half time and went on to finish the game - poor decision in hindsight but we only had 9 men…we won btw :)
Thank you for this video
How long did recovery take?
@@charliedickson3480 I think it took me about 2 weeks to heal. I remember missing at least one soccer game because it was smart for me to rest. I made sure not to stretch it until 4 or 5 days after the injury. About a week after injury I started to do rehab exercises/stretches that didn’t provoke any pain.
Since then I’ve injured my calf and hamstring and have done the same process for healing. Also I don’t take ibuprofen as often for injuries.
@@williamchelette3613 After your quad strain heald, were you able to play again without any problems or complications ?
Thanks
Awesome video. Very informative!
So informative and so helpful thank you.
Thank you so much, you helped me confirm it was a quad strain and the approximate time it would take to recover
Superb guide on rectus femoris tear management. Suffering from same since 3 months, think I've to go slow and restart from the beginning with rest and slow progression. Thanks so much 😊❤
I'm a runner that strained my quad 12 weeks ago and then watched this video. My best advice is to be patient and acknowledge that it's going to take much longer to heal than you may anticipate. My strain was grade 1. I followed the stretches in this video and slowly started to incorporate strength training at the gym. I made the mistake of trying to run again too soon multiple times. It took around 6 weeks to heal to the point where I could actually start running comfortably again, and it's taken 6 more weeks to increase my milage from 6 miles to 10 per week. For reference, I was at around 35 miles per week at the time of my injury. Just try to make peace with the fact that you're going to be out of commission for a while. This injury was 100x more mentally taxing than it was physically. Good luck and feel free respond with questions. Obviously I'm not a doctor, but I did successfully rehab my injury.
I think I have a grade I strain. I was running about two weeks ago and almost immediately the front of my thigh felt like a charley horse. I stupidly ran for 5 miles on it because I thought it would go away. It was pretty bad the first two days but by the end of the week I thought it had healed. I could not complete two miles. Waited another week thought I was ready tried again. Got to 2 miles but the thigh feels weird. Not painful but just weak and like I am loading it with too much too soon. It is driving me insane to not be able to run or be active. What did your strengthening plan look like while you were recovering? I only run twice a week but do HIIT 3 times and I just am afraid to try any actual exercises for the next two weeks. How did you know you were ready to run again? I'm sorry to bother you but I 100% understand when you say it is more mentally taxing. I am ready to get back out there but even after watching this not exactly sure how to tackle it.
@@gatorh3 When the injury didn't hurt to walk on I started going on 3 mile walks a few times a week. I also did the band and body weight stretches the therapist demonstrates in the video. After two consecutive weeks off (which was actually 4 weeks post injury; I re-aggravated it twice before committing to 2 weeks of continuous rest) I then started with a very slow 2 mile run and when that went well I started doing three 2 mile runs per week with rest days in between each run. I increased mileage by 10% each week and I'm still following that recovery plan currently until I hit 20-25 miles per week. In the gym I started off doing very light squatting, quad extension, leg curls, etc. and I've been progressively increasing the weight of those exercises too. My legs were already weak because the gym's in my area were just re-opening after being closed for 6 months when my injury occurred.
Best advice simply would just be to take 2 straight weeks off; do the stretches in this video daily; start off with 2 miles when returning and increase by 10% max each week; Perform very light leg exercises and slowly build back to wherever you were.
And one last thing; Just try to keep in mind that it will heal. This injury put me in one of the deepest depressions I've ever been in, but I'm fully healed now and in retrospect it didn't actually take that long, and really wasn't worth getting upset over.
@@paulallen6992 thank you so much for your advice. I am on and off with feeling depressed about this injury and that anxiety that it will never be normal again. I am going to take your advice and rest it completely for two more weeks with the stretching. Thank you so much! Hearing your perspective makes me feel like there will be an end in sight.
Sorry to bother you again. I was just wondering what your leg felt like when you did start walking. I did wait 3 weeks (of course after 2 failed tries at running the first and second week) and I did stretching and some rehab exercises and started walking this week, twice so far, but my leg feels funny. It doesn't hurt but just feels strange and almost weak? I'm not sure if that is a normal feeling when rehabbing and beginning to work it again or not. Did you have a weird feeling in your leg when you began walking again?
@@gatorh3 Hard to remember the exact timeline, but there were definitely points during my walks initially where it just felt slightly off. Definitely not 'pain' but not 100% either. I noticed the biggest improvement from strength training in the gym. I started out with very light weight though, and didn't actually start until 1 month after the injury. I did band work with a 10 pound resistance band 1 week post injury though and did so daily until I got back in the gym.
Thank you, I messed up my leg on my birthday in football (soccer) game, and I continued playing, now I understand what is happening down there, thanks a lot
Excellent content.Many thanks
Than you so much , so kind of you to share all this information
Great information . Thank you
This really helps thank you
Thank you very much. This is the best advice I’ve heard yet. I have trouble putting on my left sock. Also when I stretch down to touch my foot when I’m a sitting position, I get a sharp pain when I release the stretch and pull back. It’s been like this for months. I was doing stretches but it didn’t help. I’ve started your range of motion exercises and I think this makes sense.
have you healed up completely yet?
Really nice video and very well explained
Great video, thank you.
I wish i had seen this video earlier.. I injured my quad 4 weeks ago and its not really healing whats so ever because i did everything you said people should not do. Now I am just letting it rest completely. Thank you for this great and informative video!
Same brotha same 🤣😂🤣😂
I'm just watching this video after a week of being in pain. I've also done everything she has said not to do. I feel your pain
Bro for me it's been over a year and i still haven't recovered. Do recover fully and only then you start playing. Don't make the mistake i made. Best of luck 💪
@@andyelliott6029 how long did it take to recover and play soccer again after barely watching this video a week after injury? bc thats where im currently at
@@DanielHernandez-df7yl I think I was out for around 8 weeks before I started playing again, I went back but picked up another injury. 😄
Hope u get over yours soon
Thank you for your Great video!! Wish I found you earlier into my injury!!
Excellent Video. So thorough. You did great. Thank you. Very helpful.
Glad it was helpful!
Thankyou so much it helps me a lot 🙏
Love this - so informative. Thank you!
Great video!
Thanks so much. I just strained my rectus femoris yesterday after running 11 miles. I wanted to get a massage/ foam roller then run the next day. I'm so glad I watched your video. 🙏
Glad it helped!
Thank you SO much! I injured myself playing back catcher yesterday. Nothing I've done has helped but this education will 100%. Very interesting to learn about the blood processes- I didn't know this was all related biologically.
Thank you very much, I have never seen someone explain it this deeply. And it is for free as well, thank you very much, truly.
You're very welcome!
Thanks a lot it really helped
Great video and explanation ~
My knee flexion can be pulled to a 140 degree , no real pain. I ran into another player last week and I can't remember if his knee rammed my thigh , because his should hit my jaw and my main concern was my head at the time. But a few days later I felt a knot in the middle of my thigh. I think I made the mistake of using the massage gun on the area for a few days straight.
How worried should I be in regards to the formation of Myositis Ossificans in that area? I rarely have any issues in this area , been very active with futbol and other sports the last 20 years.
Thanks ~
Very clear and informative.
Glad you think so!
Amazing video helped me so much!
Glad it helped!
How long would you say (more or less, of course respecting individual cases) between the rehab exercises and slowly starting to resume the sports specific exercises? Thank you so much for this video....extremely helpful.
WOW!!!! Thank you SO VERY MUCH for taking the time to record, edit and upload this video!! Some GREAT advice presented here!! Thank you for being clear on each point, very helpful!! I'm on day 2 of a quad strain and am realizing its going to be awhile till I'm back to normal :( Keep up the great videos!! Others including myself are VERY Thankful for your time and expertise. God Bless!
Glad it was helpful!
Yo you recovered yet?
Thank you, I was about to do the atlean 400 challenge now I'll wait till I heal completely.( My injury luckily was just a strain it healed in 3 days,and I passed the 400 challenge got 14 minutes and 10 seconds.)
Helpful explanation. Thanks
Glad it was helpful!
Excellent information.
Glad you think so!
Great indepth video, especially how swelling and bleeding in tears. All stages of recovery. Very impressive 👏 👌
Outstanding video!
Thank you very much!
Wow! Thanks so much. This is opposite what I was told. I was told "no ice", take muscle relaxers for a quadriceps muscle strain, fascia, and tendon. I did not ice, because the cold made it feel so much worse and I do not like to take medicine, so I only took 2 ibuprofen one day, and 1 muscle relaxer another day. Now I regret even taking that much. I did press next the right side of my knee cap and definitely saw bruising afterwards. It feels like a lot of muscle spasms. I'm about 15 days in now and was feeling much better, but then I cleaned the house for 4 hours and that wiped me out. Lots of up and down, dusting. I just started my pt and my therapist said I can get back to ballroom and latin dancing, but after watching your video, I know I'm not ready for that. We dance VERY fast with a lot of sudden stops and changes of direction. Sounds like I need to work up to that. I've been using a tens unit. I noticed you didn't mention doing that. Is that helpful? It seems to be helping me a lot with the spasms. I also noticed the ace bandage helped so much giving me support, but I did not wear it to clean because I was feeling better. Now I'm thinking I should have because I feel like I'm having a set back.
I think the house cleaning was just too much for it for it's current stage of healing, but don't worry - it will settle back down in a day or so. Yes, you definitely need to ease back into slow dance first and only once that is 100% comfortable go faster. I would only start dancing once you are pain free with normal daily activities. TENS is useful for pain etc. so continue using it if it feels like it is helping.
And also the video helped me a lot and gave me a lot of information I hope you make more of those and I will follow and subscribe and like and share ... Thanks s lotttttt
😅Dang, I am finally encouraged to be patient, like I've been doing everything wrong, instead of healing myself I was actually injuring myself, I wanna say thank you ❤...God bless+++❤
Thank you, this helped alot
Glad it helped!
Amazing video now I know what to do and how to do it. It was like a good long consultation.
Great to hear!
Great video. Very informative. I have one basic question: when you say don't progress until you've done the easier exercise first. Does that always mean don't progress until you have completed the easier exercise without ANY pain? I was progressing but periodically would feel a little pain. Do I have to start back at the inflammation phase or can I continue on with my training (just progressing through double leg squats) but monitor the pain? In other words, what is your threshold when progression is possible. Thank you in advance.
Great video, well worth the watch. I was out of the gym for months due to COVID and lost a lot of strength and muscle. I began in an intense gym programme last week and suffered significant quad pain - barely being able to walk, never mind the stairs! I didn’t realise the importance of resting and the science behind a quad tear. Really helpful vid, I’m beginning to finally feel better. Thank you!
I did the same bro! Fire leg day workout and now I can't move... I did everything she didn't recommend haha... any advice for me?
How did you recover from it? I started feeling this yesterday, please let me know
How long did it take you guys to recover?
Very clear advice and very honest interaction with views with increase trust.
Thank you
So nice of you
saw this vedio after I got injured, it's been a week and I can walk now 🙃 thanks a lot 🙏🏿
You're welcome!
Thank you so much ma'am 💗
Thank you so much 🙏🏻
Thanks for the great video!
At what point should you start doing recovery exercises such as stretches? Is feeling pain when pressurising quad injury a sign that it is not ready to stretch?
Whether and when to stretch would depend on each individual case. It would be best to ask the physio in charge of your rehab.
If you have not yet seen a physio and would like an assessment and a personalised rehab plan, you are welcome to book a video consultation with one of our physios: www.sports-injury-physio.com/
Very through, thank you for sharing your experience, I wish I found this video early before doing hundreds of lounges squats and strerches in body pump and body balance. 😮
You're welcome!
Excellent video! Thank you very much. Just curious, what would be a typical/expected time length for recovery from a mild quad sprain? I don’t feel pain walking or using stairs. I only feel pain if I run. Thank you again for such informative video. 🙏
It depends on what sport you are getting back to but I would say 6 weeks minimum to get back to full out pain free sprinting but that is of course a thumb suck
Very good video I wish I see it before the match that I got injured
Good luck with your recovery!
Thank you so much
Excellent well detailed.
Thank you kindly!
Great video! Some of the best explanations I've ever heard for why you should/shouldn't ice, heat, stretch, take anti-inflammatories. I really appreciate it!
I might actually listen to these recommendations 😂
Glad you found it helpful!
U were so clearly explaining things… happier to have come across ur videos… I wanted a solution for a elbow pain too… I am cricketer and I scared if it could be a tennis elbow or golf elbow… will u be able to get me sorted out pls…
Hi Viki,
You are welcome to book a video appointment with one of our physios for an assessment of your injury and a personalised treatment plan: www.sports-injury-physio.com/
We've also got these videos about tennis and golfer's elbow, in case you haven't seen them yet:
ua-cam.com/video/6fuImDN9PH4/v-deo.html
ua-cam.com/video/i1uK95YOHew/v-deo.html
Thanks for this video. Wish i seen it earlier. Made a few mistakes. I put massage gun on for 10 mins that night but stopped after that. Took ant-inflams too. Did do a few things right like ice, and I was gentle with it for 7-9 days. No starting to gently strengthing it. I was told to do bodyweight squats but that is too much too soon. So I lie down and do push-pulling against a resistance band and I found that very healing. I like the information about the hard lump too. A lot of physio people will say thats scar tissue and will try go deep and break that down. I can see now that is harmful and to leave well alone and it will absorb over time.
Your video is the most informative I have viewed.
I have sustained an injury whilst playing golf. Looking at your diagram it is most likely that it is the vastus medialis. The pain is on the inside of my right thigh but does not reach into the groin or knee.
I'm doing everything you have instructed. Obviously, I still have to move around a certain amount but I'm giving the golf a rest for a while.
I'm looking around for a support. With all other injuries I have normally opted for a neoprene brace type, but it's always been guess work. I realise that there are cheap useless products that I could waste my money on, but equally I could go over the top and spend unnecessarily.
Can you recommend anything?
I don't have specific recommendations but I would go for something like this amzn.to/3OSkSY8 - however, often people are more comfortable with full compression shorts because it doesn't slip but it will depend on how far down towards your knee the injury is and if the shorts will cover it amzn.to/3AYRVnF
Thank you this was really helpful, This is the 4week now. I massaged and used heat compression which made it worse now I know why. I just started Icing it and I feel relief. I hope this heals faster.
How long did it take for your leg to get back to normal? I made mistake of using heat and massage. It's been a week and it's only getting worse so I've started using ice. Just curious how long I might be out
@@jeremiahjames6098 you back into your sport? how long did it take you to get back into it without pain.
@@Saulperez-pv1yu im good. After a month or so my right leg had atrophied compared to the good leg. Took several months to get back the strength my good leg had
Should you press in with the ice or just let it rest on top?
@@magictrick8948 just keep ice at rest over the injured part
So much thanks but I wished I would have found your video yesterday!!! I don’t practice sports regularly. 2 days ago, I did one session of bungybump (walking sticks with springs inside) with a coach in the morning. It was my 1st time.. all went well without pain. But the next day and all day, I could not walk, felt so much pain when going up / down the stairs in my home.... I did few squats thinking that it will be better... not knowing that it’s not a thing to do. I don’t feel any hard shape on my 2 quads so i may not have blood clot. I guess it might take longer time for me to heal. Does it mean that the inflammatory phase will last longer for me? Could I now use compression and ice together? If yes, how much time per day?
literally just strained my quad..thanks for the info !
Glad I could help!
thx so much
When I first injured myself it honestly didn't feel that bad, so I continue with the workout. Next couple of workouts I noticed I had to modify, by the 3rd day knee locked. I have been in pain for 2 weeks went to the ER got crutches and meds, but that's it. I have no insurance so it's going to be hard to see a specialist. I'm sure it's quadricep tendonitis hopefully I can get medical help at some point. Such a delayed in symptoms and I miss the signs to stop my workout...a lesson I'm surely learning.
Turns out had torn meniscus, sprained mcl, baker's cyst and quadricep & hamstring tendonitis. No wonder why I've been suffering lol. Finally started physical therapy and develop hamstring tendonitis recently, besides the minor setback hopefully things will now get better.
@@shabrethajennings7291 did you get a mri and have you getting any better
Great video. Glad I watched it before going to the doctor. They suggested steroid injection and anti-inflammatory meds. I declined. Will ice/ rest for a week and then re-assess. I’ll probably follow through with the x-ray if still experiencing pain.
No bruising, just tolerable pain
X-rays don't show muscle injuries. They only show broken bones. So unless you've broken a bone you will be wasting your time having an x-ray. Good luck with your recovery!
V useful thanks
Brilliant video! Best of the dozens I have watched. Thank you so much! But now in a conundrum. Injured upper part of rectus femoris 10 days ago and lower back / buttocks also painful on the same side. Been using heat, ibuprofen, stretching, foam roller, etc. The only thing I've done right is rest. Minor improvement over time but still painful, even affecting my sleep. Saw my GP who prescribed steroids offering no explanation why that should help and without even offering a diagnosis. Took first tablets this morning. Thinking I should stop taking them but perhaps it's OK 10 days after injury. Can you clarify, in general, whether steroids can be helpful at some stage of rehabilitation?
Steroids have no place when it comes to muscle tear rehab - doctors prescribe it because it is brilliant at killing pain so patients are happy because pain feels better. But the research shows that it has very bad long term effect on healing. I would suggest that you get your injury assessed by a physio because what you describe makes me wonder if your nerve may be involved (mention of lower back pain). The L3 spinal nerve can refer pain into quad. It may be that you just have a quad strain and your back has tightened up as a result but a physio will be able to check this for you.
Brilliant. First physio that has mentioned the dent/bump. As that's what I had/have. I have done some massage. I just hope I haven't done any damage. I'm still after about 11 weeks still not running. Thanks very much.
Best of luck!
Train your weak foot 🤣🤣 heard and felt a pop 🤣🤣 idk if it was the ball I heard but I definitely felt mine pop
glad I watched this video. I’ve never had an injury this serious... as an adult especially, I don’t have a team doctor to go to anymore 🤣😂 so I think I’ll subscribe... this can come in handy
Could you please clarify at which stage the patient must include static stretching? (what you do at 28:50) when there is not stiffness at all or even if the stiffenss exists
but is small? thanks,
I’m glad I found this video when I did.
Thank you for your Great video support
You're welcome, and good luck with your recovery!
Thank you very much!
You're welcome!
Thank you. Only things I did not do during acute phase was not icing it and avoiding hard massages.
Thanks for sharing!
Thank you for the great information ! Would you recommend a Magnesium balm for a mild Quad strain ? or would this have negative effects early on in recovery . Thanks again 🙂
Muscle strains usually don't require any special treatment - just the right mix of rest and strength training. As far as I know there is no evidence that magnesium speeds up muscle healing.