Stretching exercises are vital for thigh muscle injury rehabilitation. After an injury the quadriceps normally tightens to protect the injury and prevent more aggravation.
It may be useful in early stages, it can regress rebounding to sport and make you more prone to injuries if not corrected. Below are some simple stretching and mobility exercises that should be administered as part of a thigh strain rehabilitation program. Seek professional advice before attempting any self help.
Active range-of-motion (ROM) exercise
- this exercise is beneficial in primal rehabilitation when ROM is limited
- gently bend and straighten the knee through its total ROM
- it can be done in the sitting and standing position, and lying down
- perform 10 repetitions, at least thrice daily
Static quadriceps stretch
- it can be performed either standing, or laying on your front
- pull the foot of the injured leg towards your buttock until sensing a gentle stretch on the front thigh
- to increase the stretch, tilt the hips backwards
- hold for 20-30 seconds and repeat 3 times. Do it thrice daily
Passive quadriceps stretch
- it uses some external force to help stretch the muscles
- it can be performed either passive or with the static quad stretch above, doing both is unnecessary
- use a wall and stand in front of it, bending the knee and lean back onto the foot
- or use a partner to push your leg in the laying down stretch
- again, hold for 20-30 seconds and repeat three times, at least thrice daily
Hip flexor stretch
- this stretch addresses the Rectus femoris and Iliopsoas muscles
- kneel with one knee on the floor and the other foot outward in front with the knee bent
- push your hips forward and keep the back upright
- you should feel a stretch at the front of the hip and top of the thigh
- hold for 20-30 seconds, repeat three times, at least 3 thrice daily
liotibial band (ITB) stretch
- stand near a wall or sturdy exercise equipment for support
- cross the left leg over the right leg at the ankle
- extend your left arm overhead, reaching toward your right side. The stretch is sensed onward the left hip
- hold about 30 seconds, switch sides and repeat
Knee bend to straighten
- bend and straighten your knee as far as possible
- without pain or no more than a mild to moderate stretch
- repeat 10 to 20 times
Bridging
- lie on your back in a prostrate position
- slowly lift your bottom pushing through the feet, until the knees, hips and shoulders are rectilinear
- tighten your bottom muscles (gluteals) while performing. Hold for two seconds then slowly your lower back perform 10 to 20 repetitions without pain
