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  • Quadriceps Strain: How To Stretch Quad

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    Mary Karabk
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    This document provides a program for managing an acute quad strain, including icing the injury for 20 minutes 3-4 times per day, gently stretching the quad for 30 seconds 3-4 times per day with no pain, and performing strengthening exercises 2-3 times per day using theraband tubing, mini-squats, and step-ups/step-downs. Stretches include pulling the injured leg back while standing on the uninjured leg or lying on the uninjured side. The program aims to manage the injury without replacing evaluation by a medical professional.

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    Original Title

    Quadriceps Strain

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    This document provides a program for managing an acute quad strain, including icing the injury for 20 minutes 3-4 times per day, gently stretching the quad for 30 seconds 3-4 times per day with no pain, and performing strengthening exercises 2-3 times per day using theraband tubing, mini-squats, and step-ups/step-downs. Stretches include pulling the injured leg back while standing on the uninjured leg or lying on the uninjured side. The program aims to manage the injury without replacing evaluation by a medical professional.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    8 views1 page

    Quadriceps Strain: How To Stretch Quad

    Uploaded by

    Mary Karabk
    This document provides a program for managing an acute quad strain, including icing the injury for 20 minutes 3-4 times per day, gently stretching the quad for 30 seconds 3-4 times per day with no pain, and performing strengthening exercises 2-3 times per day using theraband tubing, mini-squats, and step-ups/step-downs. Stretches include pulling the injured leg back while standing on the uninjured leg or lying on the uninjured side. The program aims to manage the injury without replacing evaluation by a medical professional.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Quadriceps Strain

    The following program is designed manage an acute quad strain. This program is not
    designed to take the place of an evaluation by a healthcare professional such as a
    physician or a certified athletic trainer.

    Ice for 20 minutes, and then remove ice for 1 hr. Repeat icing cycle 3-4 times per
    day
    Stretch gently for 30 sec. 3 times, there should be NO pain when stretching.
    Stretching should be done 3-4 times per day.
    Perform strengthening exercises 2-3 times per day.

    How to stretch Quad:


    Stand on uninjured leg, pull injured leg to butt (heel to butt). Hold leg with hand
    from same side of the body. Pull leg back to get desired stretch.
    Or
    Lay on your uninjured side on the floor, pull injured leg to butt (heel to butt).
    Hold leg with hand from same side of the body. Pull leg back to get desired
    stretch.

    Strengthening Exercises:
    Progress each exercise by adding more resistance or increasing the reps.
    Theraband tubing
    Knee extension/hip extension with knee straight
    Mini-squats
    Step-ups/step-downs on a stair

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