👉 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.
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 💪🏼🌟
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
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!
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 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!
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
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.
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
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
@@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.
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.
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
Thank you so much for this comprehensive video! Answered all of my questions and really helped me to start the healing process after several weeks of set-backs and a lot of pain.
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.
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.
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!
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
@@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
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!
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 😊❤
Just wanted to say your content in this video is amazing. My 12yr old son has just been diagnosed with proximal rectus femoris, he plays AFL (Australian football) hopefully with the help of this video we can get him back on the field
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.
Thank you so much for explaining all of this. Super helpful 🙏 I seem to have strained my left quad trying to kick a football after 4 years of not playing, so here we are lol
😅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+++❤
@Polish Adam i am not.playing football for 8 months after i did rupture on my quad strain i had very very bad rupture.....it happend in the start of september 2020 ,and still having problem cant take myself to get back on track i am doin strength for my quad....
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. 🙏
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.
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.
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.)
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
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 😂
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.
The video was so awesome I strained my quad a couple days ago very mild... I’m a soccer player how long is recovery for that? Like how will I know when I can move to next progression?
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. 😮
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
Hello thank you for these strong words I've been injured now for almost a year on my left quadricep muscle and since then i've been struggling with flare ups and pains since then am an athlete and i need to get back to the track please i need someone to help me because my quadricep muscle is very week now
Hi Nyamjua, You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Thank you so much for that high quality information, I feel very well understood now. I tore a muscle fibre in my right thigh after just 20 minutes in a soccer match during a very moderate and standard movement (pass played with the right leg). This happened despite extensive warming up. How can I avoid something like this in future? Stretch and warm up the right thigh specifically?
There are many factors that could have combined to cause this - perhaps your muscles were tired from what you've done earlier in the week, or perhaps your warm-up wasn't sufficient etc.
@@SportsInjuryPhysio Okay thank you so much. I would also like to do exercises with a foam roller, how often should I do this during the week and would it be better before or after training? Best regards
I sprained my muscle in my left thigh. I don't know how but omg! It's the most extremely painful thing in the world. I remember when I had a contusion in my chest and that was omg! excruciating pain especially when I had pneumonia and could barely breathe.
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!
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.
Amazing vedio!! explains the injury in depth just got one question if you can answer it’ll help heaps, after 3-5 days do you recommend to use deep heat/voltaren or not. Thanks hope to hear back from you.
I would stay away from voltaren because it contains anti-inflammatory components and it is best to let the body to it's own healing without interfering in those processes. But deep heat should be fine as it doesn't contain anything that affects healing - it is just something that can be useful for pain management.
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
2:45 it's totally me it been 10 days and still have a sousage in my leg as you say. i can jog and maybe %75 run but i cant sprint, i cant kick the ball hard, i cant change direction. the first days i did strong massage with a machine, strech strong and ice. i did everything you say dont do it 😭😭😭.i can squat but i cant jump squad. i have a very important match two days later and if i have myosutis ossificans what should i do?😭😭
It is highly unlikely that your have myositis ossificans. It sounds like you just have a substantial quad tear that needs more time to recover - it will likely take 8 weeks before you can do forceful movements without pain.
Interesting her note about using ultrasound to break down the hardened lumpy bits... there is evidence from other areas of the efficacy of this e.g. to breakdown gallstones
Yes, but in this case you have to combine it with the specific acid solution. The ultrasound is actually just the tool that allows for better absorption of the solution through the skin.
This was an excellent video thank you. I was standing off the floor very low activity and felt what I would describe as a very painful cramp that didn't change in intensity with movement. Base on the locations of the different heads I am assuming I tore my Rectus Femoris, since 6 days post injury I can flex knee no issues and have even started going up steps. I can not lie down on a bench (torso straightened) and bend knees down. Not planning on seeing a doctor and did minimize activity on leg to barely anything for the first 4 into 5 days. Most pain is gone unless I extend knee with extended torso.
Sounds like rec fem is the culprit - continue to judge your training according to symptoms and don't jump too quickly e.g. from resting or doing very little to full session - ease into it over several weeks and all should be fine.
@@SportsInjuryPhysio Thank you, for the great video and great advice. 13 days post injury and feeling much better. Pain is gone but there is still a lot of tension when slowly stretching quad.. But I feel the recovery is going better than expected. Thank you
Thanks for the wonderful video. 🏆 Just to share my experience, I pulled my quads from long distance cycling. The pain wouldnt go away, and so I saw an ortho. After bloodworks, turns out I got Rhabdo. Does this affect recovery period?
Day 2 guy here - there are many of us it seems:) I was about to start massaging, heat-cold therapy, gentle stretching etc. After seeing this video I think I'm gonna wait for a bit longer :) I got injured while walking! Apparently I'm 99 years old and my frail bones just can't handle the strain of walking. Actually I slipped on some ice while hiking downhill and my right leg tried to prevent me from falling. My leg eventually found solid ground and that was probably what did it. I basically did a super aggressive deep pistol squat, it was very impulsive and the muscles didn't suspect a thing. The acute pain was a 8,5 out of 10. I don't think "shock hypertrophy" works :)
Oh wow - that sounds a bit more drastic than just a walking injury! If your injury is closer down towards the knee then it may be useful to get an ultrasound scan to make sure your quadriceps tendon is OK because it can often tear with the move you are describing.
Thanks so much for the video on quad injuries. I tore my rectus femoris. I have a dent about 8 inches from knee. It's been seven days. Before injury i rode a stationary bike 60mins per day. When can i get back on my stationary bike. I've been doing your exercises with very little pain. I'm 68 and in pretty good shape. Thanks
If you have a dent in your thigh, it means you've torn a significant part of your muscle - I think it's best if you get it checked by someone as you may have torn your quad tendon.
Not sure because it will depend on whether you hurt your hip flexors, quads, bursae or actually the hip joint. A physio will be able to assess it for you and suggest what is best. If you want help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com
I'm on blood thinners for DVT. I was moving furniture and hit my quad on a piece of trim. About the 5th day after I had severe pain but no visible bruising. On the eighth day pain was so severe I went to the ER, Dr. did x-rays, and no broken bones, but that was it. No ultrasound or MRI. He diagnosed muscle strain, applied a pain patch, and sent me home. 11th still in pain and can't even put on my socks. Recommendations?
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/
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.
If you still feel the “sausage” in the quad 3 weeks after the initial pull, would that indicate calcification? I feel it when I bring my knee up high when standing.
It might just still be fluid that is trapped and being absorbed. Calcification feels super solid and don't "give" or dent when you press on it and it is usually not very big.
👉 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!
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
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!
How much time it takes for quad strain to heal
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
@@BNCtacos Me too it was the normal soreness after a run but I mindlessy used the massage gun for a few hours on a high setting and boom extreme pain
I fall with crushes in my problematic knee and now can’t move my leg at all , just laying waiting for MRI on a week . So depressing 😢
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
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.
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
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
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
Is it a sharp pain?
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
Thank you so much for this comprehensive video! Answered all of my questions and really helped me to start the healing process after several weeks of set-backs and a lot of pain.
Thanks for watching, and good luck with your recovery!
You are great at explaining and really know your stuff! Thanks a million times!
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 😂
The information value in this video is unbelievable. Thank you so much! I now know how to recover properly.
Great to hear!
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.
Great service to humanity..what a Gem..keep encouraging and educating.
saw this vedio after I got injured, it's been a week and I can walk now 🙃 thanks a lot 🙏🏿
You're welcome!
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?
Thanks for this, some good tips. Pulled my quad this morning running, done the wrong things, massage and naproxen, oops. Few weeks off now 😩
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
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?
wow! it can't get better than this. thank you very much for this clear and to the point explanation.
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 😊❤
Finally! Ive been looking for videos to explain what ive been experiencing. Tysm!
Just wanted to say your content in this video is amazing. My 12yr old son has just been diagnosed with proximal rectus femoris, he plays AFL (Australian football) hopefully with the help of this video we can get him back on the field
Glad you found it helpful!
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.
Thank you so much for explaining all of this. Super helpful 🙏
I seem to have strained my left quad trying to kick a football after 4 years of not playing, so here we are lol
😅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 I really needed this I slipped on black ice and hurt my front leg muscle this was very helpful for me extremely painful.
Such a well made video. Will be a great resource to help a client that just strained his quad !
I've had a strained quad for 4 months, I've went to a doctors he told me it was nothing and I was fine so I hope this helps!
Let me know if it helps please
@Polish Adam i am not.playing football for 8 months after i did rupture on my quad strain i had very very bad rupture.....it happend in the start of september 2020 ,and still having problem cant take myself to get back on track i am doin strength for my quad....
@@gonnyzzb.9937How is it now? I got a strain in March (nearly 6 months ago), and I've had pulled it 4-5 times since.
Thank you so much, you helped me confirm it was a quad strain and the approximate time it would take to recover
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.
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
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.)
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
My quad pain started at the top now it feels better but the pain has gone down to the end of my thighs above my knee?
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!
Amazing video now I know what to do and how to do it. It was like a good long consultation.
Great to hear!
Thank you for your Great video!! Wish I found you earlier into my injury!!
Highly informative. The tips definitely came from actual cases. Very helpful. 👍
Glad it was helpful!
Excellent Video. So thorough. You did great. Thank you. Very helpful.
Glad it was helpful!
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!
literally just strained my quad..thanks for the info !
Glad I could help!
You are the very very best on you tube by far !!! Thank you
Thank you. Only things I did not do during acute phase was not icing it and avoiding hard massages.
Thanks for sharing!
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
I’m glad I found this video when I did.
Thank u very much .... i can't believe people dislike this video
They’re bots by UA-cam that like balance the video or something
I have volleyball try outs tomorrow and I don’t know what to do bro my quads are strained ..
Forget it bro.
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!
The video was so awesome I strained my quad a couple days ago very mild... I’m a soccer player how long is recovery for that? Like how will I know when I can move to next progression?
How long did it take you I just tore mine if don't mind me asking
WeIl think it takes about 6 weeks.
football****
@@holdiver307 how long did it take you to get back?
Great indepth video, especially how swelling and bleeding in tears. All stages of recovery. Very impressive 👏 👌
Very clear advice and very honest interaction with views with increase trust.
Thank you
So nice of you
I love your presentation and comprehensive knowledge Maryke. :)
Incredibly helpful and informative! Thank you! 🙏🏻😃
Glad it was helpful!
Very good video I wish I see it before the match that I got injured
Good luck with your recovery!
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!
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
That’s a great video! Quality content 💯💯
Love this - so informative. Thank you!
Thank you very much. I very much needed this info.
Very clear and informative.
Glad you think so!
Hello thank you for these strong words I've been injured now for almost a year on my left quadricep muscle and since then i've been struggling with flare ups and pains since then am an athlete and i need to get back to the track please i need someone to help me because my quadricep muscle is very week now
Hi Nyamjua,
You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
What does it feel like when you strain your muscle? It feels like this.... AAAAAAHHHHH
you can feel it tearing
@@Shaboomquisa I heard mine tear 😅
Thank you so much for that high quality information, I feel very well understood now.
I tore a muscle fibre in my right thigh after just 20 minutes in a soccer match during a very moderate and standard movement (pass played with the right leg). This happened despite extensive warming up. How can I avoid something like this in future? Stretch and warm up the right thigh specifically?
There are many factors that could have combined to cause this - perhaps your muscles were tired from what you've done earlier in the week, or perhaps your warm-up wasn't sufficient etc.
@@SportsInjuryPhysio Okay thank you so much. I would also like to do exercises with a foam roller, how often should I do this during the week and would it be better before or after training? Best regards
I got this in a football match , i was trying to kick the ball and i felt like a shot get into my quad now its been 8 months and the pain still here !
I sprained my muscle in my left thigh. I don't know how but omg! It's the most extremely painful thing in the world. I remember when I had a contusion in my chest and that was omg! excruciating pain especially when I had pneumonia and could barely breathe.
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!
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.
Amazing vedio!! explains the injury in depth just got one question if you can answer it’ll help heaps, after 3-5 days do you recommend to use deep heat/voltaren or not.
Thanks hope to hear back from you.
I would stay away from voltaren because it contains anti-inflammatory components and it is best to let the body to it's own healing without interfering in those processes. But deep heat should be fine as it doesn't contain anything that affects healing - it is just something that can be useful for pain management.
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
Amazing video helped me so much!
Glad it helped!
2:45 it's totally me it been 10 days and still have a sousage in my leg as you say. i can jog and maybe %75 run but i cant sprint, i cant kick the ball hard, i cant change direction. the first days i did strong massage with a machine, strech strong and ice. i did everything you say dont do it 😭😭😭.i can squat but i cant jump squad. i have a very important match two days later and if i have myosutis ossificans what should i do?😭😭
It is highly unlikely that your have myositis ossificans. It sounds like you just have a substantial quad tear that needs more time to recover - it will likely take 8 weeks before you can do forceful movements without pain.
This was very helpful. Gave the video a thumbs up!
Thank you for this video. It's really helpful!
Than you so much , so kind of you to share all this information
Thanks, i am 70 yrs good shape ran with my grandaughter , hear a pop or felt a pop in my rectus femoris, I am going to do what you said, thanks..
Interesting her note about using ultrasound to break down the hardened lumpy bits... there is evidence from other areas of the efficacy of this e.g. to breakdown gallstones
Yes, but in this case you have to combine it with the specific acid solution. The ultrasound is actually just the tool that allows for better absorption of the solution through the skin.
Thanks for the great info !!! When could infra red be applied ? Regards
I would only start after the acute phase has settled e.g. after 3 to 5 days
This was an excellent video thank you. I was standing off the floor very low activity and felt what I would describe as a very painful cramp that didn't change in intensity with movement. Base on the locations of the different heads I am assuming I tore my Rectus Femoris, since 6 days post injury I can flex knee no issues and have even started going up steps. I can not lie down on a bench (torso straightened) and bend knees down. Not planning on seeing a doctor and did minimize activity on leg to barely anything for the first 4 into 5 days. Most pain is gone unless I extend knee with extended torso.
Sounds like rec fem is the culprit - continue to judge your training according to symptoms and don't jump too quickly e.g. from resting or doing very little to full session - ease into it over several weeks and all should be fine.
@@SportsInjuryPhysio Thank you, for the great video and great advice. 13 days post injury and feeling much better. Pain is gone but there is still a lot of tension when slowly stretching quad.. But I feel the recovery is going better than expected. Thank you
Thanks for the wonderful video. 🏆
Just to share my experience, I pulled my quads from long distance cycling. The pain wouldnt go away, and so I saw an ortho. After bloodworks, turns out I got Rhabdo. Does this affect recovery period?
I would guess that it will likely lengthen recovery period.
Day 2 guy here - there are many of us it seems:)
I was about to start massaging, heat-cold therapy, gentle stretching etc. After seeing this video I think I'm gonna wait for a bit longer :)
I got injured while walking! Apparently I'm 99 years old and my frail bones just can't handle the strain of walking. Actually I slipped on some ice while hiking downhill and my right leg tried to prevent me from falling. My leg eventually found solid ground and that was probably what did it. I basically did a super aggressive deep pistol squat, it was very impulsive and the muscles didn't suspect a thing.
The acute pain was a 8,5 out of 10.
I don't think "shock hypertrophy" works :)
Oh wow - that sounds a bit more drastic than just a walking injury! If your injury is closer down towards the knee then it may be useful to get an ultrasound scan to make sure your quadriceps tendon is OK because it can often tear with the move you are describing.
Thanks so much for the video on quad injuries. I tore my rectus femoris. I have a dent about 8 inches from knee. It's been seven days. Before injury i rode a stationary bike 60mins per day. When can i get back on my stationary bike. I've been doing your exercises with very little pain. I'm 68 and in pretty good shape. Thanks
If you have a dent in your thigh, it means you've torn a significant part of your muscle - I think it's best if you get it checked by someone as you may have torn your quad tendon.
Hey great video. Question when can we start foam rolling the quad again? At which stage will that help and not hinder recovery?
I would wait until it has recovered fully - it really doesn't hold any benefit for healing.
@@SportsInjuryPhysio thanks for answering my question! I have refrained and will continue to refrain until it is better.
This really helps thank you
what do you think about swimming, surely helps,but when to start after injury?tnx for amazing video
Start with pool float between legs to limit kicking - then you can slowly and gently test it out and migrate to gentle kicking once it is pain free.
Thank u it's helpful but is it possible to use medicine to treat it or stop
No, medicine only takes away the pain, but does not strengthen the muscle. You have to follow a rehab programme to get it strong again.
If someone hurt during squats and due to strain he will not able to lift his leg one inch, what will be beneficial for him plz share
Not sure because it will depend on whether you hurt your hip flexors, quads, bursae or actually the hip joint. A physio will be able to assess it for you and suggest what is best. If you want help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com
Great video! Very informative!
I'm on blood thinners for DVT. I was moving furniture and hit my quad on a piece of trim. About the 5th day after I had severe pain but no visible bruising. On the eighth day pain was so severe I went to the ER, Dr. did x-rays, and no broken bones, but that was it. No ultrasound or MRI. He diagnosed muscle strain, applied a pain patch, and sent me home. 11th still in pain and can't even put on my socks. Recommendations?
How do i know when i can start stretching?
So much great info! THANK YOU!
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/
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.
If you still feel the “sausage” in the quad 3 weeks after the initial pull, would that indicate calcification? I feel it when I bring my knee up high when standing.
It might just still be fluid that is trapped and being absorbed. Calcification feels super solid and don't "give" or dent when you press on it and it is usually not very big.
Really nice video and very well explained
Amazing information, thanks so much!