When you have a pulled quad, everything is more difficult. Simple tasks can suddenly become very difficult. As an overview, the quadriceps are a group of four muscles that work in conjunction with the hamstring to help your leg extend and bend. The quadriceps are very important muscles to many athletes due to the nature of their sports including martial arts, football, basketball, soccer, among others.
A pulled quad is a partial or complete tear of one or more of those four muscles that make up the quadriceps. This happens when the muscles or tendons are stretched beyond their limits.
Pulling your quad can be a long road to recovery, but we’re here to help you get back to your sport sooner! Let’s take a look at 5 tips to treat your pulled quadriceps.
This one is pretty common and it’s the same for nearly any injury. Rest, Ice, Compression, Elevation. These are the go to for immediate treatment of your injured quad. We do caution you to not overuse ice. The injury needs circulation to really heal and ice restricts that. Ice should be used to reduce swelling, but once swelling has gone down, use it sparingly. Always remember not to apply ice directly to the skin and go no more than 15 to 20 minutes at a time.
Like we mentioned above, heat is a very important asset to assist in your recovery. Using heat will help improve circulation to the affected area and help your body begin to repair. Once swelling has gone down, heat should be used to begin this process.
3. Injury Treatment Kits
We have spent over 10 years perfecting our system which based on system that has been used for centuries in East Asia. Our all-natural injury treatment kits are specifically designed to improve circulation, detoxify, and promote faster healing of injured muscles and joints. Depending on the severity and frequency of injury, we’ve have different kits available to help you get back to your sport fast. They are all-natural and guaranteed to work! Check them out here:
Best for mild muscle or joint tweaks and to prevent it from turning into a lingering injury.
Best for moderate (grade 1) muscle pulls or sprains that occurred in the last 2 weeks.
Best for severe (grade 2) muscle tears or painful sprains. Apply as soon as possible to help reduce pain and swelling.
Best for nagging or chronic muscle pulls, sprains or overuse type of injuries.
4. Foam Roll
Once the initial pain starts to subside, you can begin to work with the muscles to strengthen and repair. Foam rolling is a very effective way to increase blood flow, range of motion, and promote better movement. If you’re not sure how to use a foam roller on your quads, check out this video.
Start with stretching before you get into performing any sort of strenuous exercise. Start by stretching your foot towards your buttocks to get a stretch in your quad. It’s important not to rush this or overstretch. You can cause more damage by stretching too soon or too far. Once you’re getting more comfortable with the stretching, start doing air squats to strengthen the area. This means squatting without any additional weight. Again, don’t push it. If it starts to hurt, that’s a sign to stop. You can find additional movements on our Athlete Advantage website.
Healing from any injury can be difficult, but that can be especially true with a pulled quad. Taking the time to properly heal now can prevent your injury from becoming a nagging injury all season or for many seasons.
Not sure which injury treatment kit is for you or how to specifically tackle your pulled quad treatment? Take our FREE Injury Assessment. Our injury specialists will create custom suggestions based on your situation to help you get back on the field as fast as possible!