How do you stretch your quads?
Pull the foot of the injured leg towards your buttock until you can feel a gentle stretch on the front of the thigh. To increase the stretch, tilt your hips backwards. Hold for 20-30 seconds and repeat 3 times. Do this at least 3 times a day.
Begin in the push-up position on an exercise mat. Bend your right knee and bring it forward so that it's under your torso. Leave your left knee and leg extended behind you. Slowly lower your torso down and lean slightly to the left until you feel a stretch in your upper thigh and hip.
- quadriceps muscles
- Standing Groin Stretch Exercise
- Stand with your legs wide apart.
- Shift your weight to the left.
- Allow your left knee to bend until it is over your left foot.
- Keep your feet on the ground facing forward.
- Hold for 20 to 30 seconds.
- Repeat the stretch on the opposite side, then repeat the stretch three times on each side.
- How to Relieve Sore Muscles
- Stretch. Stretching is your first line of defense after a good workout.
- Foam roll.
- Massage your sore spots.
- Eat for rapid recovery.
- Get heated.
- Favor fatty acids.
- Keep moving.
- Ice it.
Place your right foot in front of you. Hinge at the waist to lean your torso forward toward the extended right leg, and bend your supporting knee. Slowly flex your right ankle so that your toes are pulling up toward your body. Hold for a cycle of relaxation breathing and then repeat with the left foot.
- Keep wrapping your leg until the pain goes away, which usually takes three to six weeks. “What you're doing is binding the tendons up against the shaft of the shin to prevent stress,” Laps says. Consider cross-training for a while to let your shin heal. Swim, run in the pool or ride a bike.
- Signs and symptoms of a blood clot depend on the location, and may include: Blood clot in the leg (DVT): Pain, redness, and swelling in the area around the blood clot. Blood clot in the lung (pulmonary embolism): Shortness of breath, chest pain, and rapid pulse and breathing.
- If you have leg pain from cramps or overuse, take these steps first:
- Rest as much as possible.
- Elevate your leg.
- Apply ice for up to 15 minutes. Do this 4 times per day, more often for the first few days.
- Gently stretch and massage cramping muscles.
- Take over-the-counter pain medicines like acetaminophen or ibuprofen.
For a front thigh (quadriceps) cramp, use a chair to steady yourself and try pulling your foot on the affected side up toward your buttock. Apply heat or cold. Use a warm towel or heating pad on tense or tight muscles. Taking a warm bath or directing the stream of a hot shower onto the cramped muscle also can help.
- Overuse of a muscle, dehydration, muscle strain or simply holding a position for a prolonged period can cause a muscle cramp. In many cases, however, the cause isn't known. Although most muscle cramps are harmless, some may be related to an underlying medical condition, such as: Inadequate blood supply.
- The best way to prevent soreness and injury is prevention, so add these elements to your game plan:
- Stretch it out.
- Warm up before weight training.
- Work out with correct form.
- Jump in an ice bath.
- Heat up later in the day.
- Reach for pineapple or tart cherries.
- Use your sore muscles.
- Follow these five steps to prevent muscle cramps:
- Train appropriately.
- Acclimate yourself to the environment.
- Consume the right amount of fluids for your body to prevent dehydration.
- Choose salty foods or sodium rich sports products before, during and after exercise.
Updated: 21st October 2018