Quad Strain? Try These Effective Exercises to Bounce Back Stronger!

Timestamps:
00:00 Intro
00:23 Quadriceps anatomy
1:04 Importance of the Rectus Femoris muscle
1:13 What happens with a quadriceps strain?
2:30 Early rehab exercises aka isometrics
5:10 Time to Wall Sit
6:40 Middle phase rehab
9:25 Work that Rectus Femoris muscle
11:27 Have you tried the Reverse Nordic Curl?
14:00 Power exercises you need to be doing!
15:55 Key takeaways
Quad strains....they happen! But what can we do about them? The answer...a lot! Studies have shown that early exercise results in returning to your sport following a muscle strain quicker than doing nothing at all! Join Craig as he dives into early phase exercises for quad strains, middle phase exercises for quad strains, and those late phase exercises you need to be doing!
Reference: Bayer ML, Magnusson SP, Kjaer M; Tendon Research Group Bispebjerg. Early versus Delayed Rehabilitation after Acute Muscle Injury. N Engl J Med. 2017;377(13):1300-1301. doi:10.1056/NEJMc1708134
For more exercises to tackle your quad strain, check out our Knee Prehab program through the app:
-theprehabguys.com/knee-prehab...

[@DTV_Matt_M_w_M]

love it! thank you once again..great pioneers in the Exercise Science universe

[@mathiasjohansencellist]

Trying this to get my sprint strain heal quicker. Thanks!

[@mathiasjohansencellist]

Actually: would easy cycling support the healing?

[@vanessalora8567]

These are great tips

[@ThePrehabGuys]

Thanks so much!

[@gloriacoolman3232]

question: I had a grade 2 quad strain about 6 months ago. Unfortunately I didnt do proper rehab but I did recover to the point of playing soccer painlessly again. However, about a week ago I strained it again. I really want to recover fully this time. Is it too late, or is there hope for full recovery?

[@WithAllDueRespectFOH]

Note to self: use resistance band as anchor when doing reverse nordic.

[@user-wm2nx8bw9b]

Hi I sprained my quad around 3-4 weeks ago I was still doing small slow inclined walks on it and stretches and physio and swimming to try get it to recovery faster I then tried to run on it for 10 minutes last week and I feel I am back to week 2 on it but now almost a week later I am back to walking and hopping on it with no pain I just do not want to make it worse again or prolong any more recovery so I have stopped doing anything on it now is this worse for me or should I be trying stretches again I just don't want to make it worse I can move it without pain and walk and hop on it with no pain but once I start trying to do physio on it, it swells up a bit and starts hurting and it's the same if I walk on it for a medium period length does this mean it's not ready yet? Should I wait for the swelling to go down fully before trying physio? Or should I just leave it be I just don't know how far along I am away from being able to get back to inclines walks and running

[@draneyx5415]

I have almost exactly the same problem right now, tried those exact recovery methods and put me back after the run. If you found any successful tips I’d love to hear.

[@luisdavidchavez6387]

Is it okay to continue to strengthen my legs through weight training? I do leg presses and squats for example and they work out the quads. I’ve been having this nagging right quad injury for a year and I want to rehab it correctly so that I can continue to play soccer without worry.

[@ThePrehabGuys]

As long as what you are doing for your strengthening isn't making your symptoms worse a general rule of thumb is that it's ok to continue with your current program!

[@arborata]

❤❤❤

[@Mrts3000]

Reps & Sets for the exercise laying on the bench?

[@tkhalil79]

3efdf😊

[@Mrts3000]

@@tkhalil79Whats efdf mean?

[@neasojimmy9186]

Is it OK to have some pain after the isometric hold? (I've been resting for over a week now)

[@neasojimmy9186]

Feel the pain a few hours later after the exercises(especially around the VMO)

[@ConnorF2690]

Should you start rehabbing within or after 24hrs?

[@ThePrehabGuys]

As long as light rehab based exercises like the first few shown are well tolerated you can begin rehabbing! The earlier the better!

[@365topwater]

I severed my quad just above the kneecap. It happened several years ago. It was surgically repared but its no where close to where it needs to be. I can't jump, run or do squats. I can do water aerobics, have done even created a few moves all my own. But the water is not the world I live in. Do you have any suggestions?

[@ThePrehabGuys]

Thanks for reaching out and sharing a bit of your story! Hard to say without a thorough evaluation but definitely worth trying some quad strengthening exercises and going from there! Definitely check out some of our knee programs through our app for a bit more guidance! bit.ly/tryprehabYT

[@WhoodooVoodoo]

This is my 3rd time within 3 months watching this video because somehow during my treadmill sprints, I keep firing up my upper right quad and that one out of one hundred times, I immediately get that deep burning pinch and have to take a few days off. So thanks for this video (because here I am) yet again. 🫶🏽

[@Dinotastic311]

Check for muscle imbalances. I had this exact thing and it ended up being due to a glute min/med weakness particularly on one side

[@fratzlav9197]

​@@Dinotastic311does that mean that you do more glute specific exercises now?

[@Dinotastic311]

@@fratzlav9197 yes, usually as a warm up before other exercises and it definitely reduced my pain when I had the left quad strain. Interestingly I found that when I’d been sitting down for a while and then stand up, the pain came back so I took that to mean that the glute muscles had become inactive again from being sat on for so long and they needed to be reactivated.