After recuperating from a quad tear, a physician or physical therapist typically will suggest circulation workouts for a torn quad, mainly to improve blood circulation. Icing the thigh after working out helps diminish inflammation.
The toe flex-and-point stretch is a recommendable progressive range-of-motion (ROM) exercise. Sit with legs expanded or lying on the healthy leg and flex the toes 20 times. To intensify the stretch, fasten a resistance band around the balls of the feet, and grip the opposite side of the band.
Stretch to minimize stress, prevent muscle attrition and enervation. Quad stretches are pulling the foot to the glutes and feeling elasticity in the front thigh. While seated, cross the leg above the knee and incline forward, to sense elasticity in the quad. Only bend the leg without pain
Strengthening is vital to conditioning a quad tear so the quad muscle regain durability. Foremost, do isometric strengthening by sitting and compressing the quadriceps muscle, control a posture up to 15 seconds. Disengage and do five reps. As the muscle recuperates, try lunges and squats to bolster the quad muscles.
Inuring yourself to running is an important facet of rehabbing a quad tear. A physician can prepare a regimen of slow tempo running to continue ROM in the quadriceps. When returning to running, avoid sharp ROM like kicking or hurriedly adjusting weight on the balls of the feet. Only accelerate your tempo of running without discomfort.
