Quad Injury Recovery Guide

The quadriceps are some of the biggest and most powerful muscles in the body. The main use of the quads is to straighten or extend the knee, which mainly comes down to the Rectus Femoris, one of the 4 muscles of the quad. As the name suggests there are three other muscles which make up the quads they are; Vastus Medialis Oblique and Vastus Lateralis which keep the knee cap in a good position and finally Vastus Intermedialis which works in an opposite direction to the Rectus Femoris, which makes it a common site of soft tissue restrictions.

With any minor muscular injury it is crucial to stick to the well known RICE (Rest, Ice, Compression, and Elevation) protocol.

#1. Self Massage

  • With the quads being such a big group of muscles it is important to send a while using the foam roller
  • Laying on your front with the foam roller on the quad will allow you to hit each of these muscles and reduce tightness
  • Work on the quads with the roller for at least 5 minutes to warm the muscle and begin to reduce tightness

#2. Mobilisation

  • Using the foam roller on the quads will help find specific areas of tightness which the roller is just too big for
  • A tennis ball is the perfect bit of kit to help get to those more niggly areas
  • Aim to bend and straighten your leg through range with the tennis ball placed on the tight areas, 10-20 reps is the aim!

#3. Stretching

  • Everyone who is involved with sport will know the most common quad stretch
  • The end goal is to be able to get your heel to touch your glutes
  • Standing on one leg hold your ankle and pull towards your glutes, hold for 30 seconds before going further

#4. Kinesiology Taping

  • Depending on the size of your quad will decide whether you need a Y strip or an I strip which is long enough to run the length of the quad
  • Firstly place the quad on stretch, similarly to the above stretch
  • Then apply the tape with 0% stretch down the quad towards the knee

#5. Strengthening

  • For early stages of quad strengthening it is best to use a stretch band to build strength and coordination
  • To strengthen, tie a stretch band around a kitchen table leg and around the ankle
  • Straighten and lower your leg in a controlled movement for 4 sets of 12.

#6. Return to Sport

  • Once you are feeling stronger, double check with a medical professional and you will be ready to get back to sport.  

Remember, if problems persist please seek help from a medical professional. If you have any questions regards injuries please feel free to email us on: rehab@sporttape.co.uk and we will be able to help where we can!