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How do I best recover from a muscle tear in my quads?

By June 27, 2014 - 1:23pm
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I played soccer after what I thought was enough stretching. However, I still got a small muscle tear in the back of my thigh. How can I best recover from it? What are good exercises to prevent such tears in the future?

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Hello Kelly,

A quadriceps strain is a tear in one of the quadriceps muscles located at the front of the thigh.

Kelly, the quadriceps femoris, commonly referred to as quadriceps, is a large muscle group that includes the four prevailing muscles on the front of the thigh.

Muscle strains are graded according to their severity. It sounds like your injury is a Grade 1: some stretching with small tears in muscle fibers. A complete recovery can take 10 to 21 days.

Treatment depends on the severity of the strain. Treatment generally includes rest, applying ice or a cold pack to the quadriceps area for 15 to 21 minutes 4 times a day for several days after the injury. Wrap the ice or cold pack in a towel to avoid direct contact with your skin. Pain relief medication can help if you are having pain.

Yoga, beginning exercises with dynamic stretches and ending your exercises with static stretches can help prevent a future strain.


June 27, 2014 - 5:29pm
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