Background
Your quadriceps is a group of 4 muscles that runs down the front and side of your thigh. It works to straighten out your knee when you walk, run, or jump. You can think of it as being opposite from your hamstring, the large muscle on the back of your thigh.
A quad strain happens when you overstretch or pull your quad muscle. You can usually tell right away when you’ve strained your quad, since you’ll feel pain or stiffness. In severe strains, you may even feel a pop or a pull in your quad as the strain happens.
Causes
Playing sports is the number one cause of quad strains. Especially sports like soccer, rugby, and football. The sudden forceful exertion of your muscles can lead to a strain, especially if you aren’t used to the movement or you’re pushing yourself super hard. Quad strains are also fairly common in runners.
Excessive stretching is another common cause of strains. Deep stretches, like the kind you do in yoga, can be great for improving your flexibility and range of motion. Unfortunately, they can also cause strains if you overdo it. To avoid straining your quads during stretches, take it slow and use steady movements and controlled breathing. Stop what you’re doing if you feel pinching or pain. You can reduce the risk of strains by warming up your muscles before you stretch. Do a few minutes of light walking or other gentle cardio to get your blood flowing first.
Leg presses can also cause quad strain. Using a leg press machine forces your quads to work overtime. If you overdid it at the gym or you’re not used to working out so hard, you may have strained your muscles. You can also strain your muscles by adding too much weight to the leg press machine.
Symptoms
Pain and tenderness in the leg are the main symptoms. You might notice that it’s hard to walk or lift your leg up like you normally would. It can range from feeling slightly uncomfortable to downright painful.
Bruising, spasms, swelling, and muscle weakness can also happen. Symptoms like these usually point to a severe strain, especially if they continue happening for multiple days. If you have these symptoms, seek medical care. If your pain is intolerable or your strain isn’t getting better with at-home treatment, seek medical attention.
Treatment
Follow the RICE protocol to heal your strain quickly. RICE stands for rest, ice, compression, and elevation. Rest: Take a break from working out, especially if that’s what caused the strain. If your injury is severe enough, you may want to use crutches while walking to avoid putting weight on your leg. Ice: Wrap an ice pack or a bag of ice cubes in a towel and press it onto your strained leg. Use ice packs for 20 minutes at a time several times a day to reduce swelling and inflammation. Compression: Lightly wrap your injured leg in a soft bandage or an ace wrap. This is to help reduce further inflammation and to bring down any swelling. Elevation: Lie back on a couch or chair and raise your leg up higher than your heart. Try to do this whenever you’re sitting down to minimize future swelling.
Take anti-inflammatory medication if your doctor recommends it. Medications can also help with pain relief. If your doctor recommends it, look for an over-the-counter drug, like ibuprofen, and follow the dosage directions on the bottle. If you have any heart, liver, or kidney problems, talk with your doctor before taking anti-inflammatory medication.
Ask your doctor about taking a magnesium supplement to promote healing. Your body needs magnesium to build healthy muscles. If your quads get strained easily, taking magnesium may help them heal and prevent future injuries. Talk to your doctor about whether a magnesium supplement might help you. Give your doctor a full list of any medications or supplements you’re already taking. This will help them determine if magnesium is safe for you. The typical recommended dose for adults is 400mg before bedtime. In addition to keeping your muscles healthy, magnesium can also relax sore muscles and help you sleep better. You can also add more magnesium to your diet by eating nuts and seeds, whole grains, leafy greens, and dairy products.
Soothe your aching quads with an Epsom salt bath. An Epsom salt bath may help relax sore muscles and ease inflammation. Add about 10.5 oz (300 g) of Epsom salt to a tub of comfortably hot water, then soak in the bath for at least 15 minutes. You can buy Epsom salt in most pharmacies. Don’t take an Epsom salt bath if you have any open wounds, serious burns, or skin infections, since it could cause irritation.
Eat a balanced diet and stay hydrated to bounce back faster. Your body needs nourishment and energy to heal, so drink lots of water and eat healthy foods while you’re recovering. Make sure to incorporate plenty of the following into your diet: Fruits and vegetables in a rainbow of colors, which will help you get the vitamins and antioxidants you need to heal. Whole grains, such as brown rice or whole wheat bread. Good sources of vitamin D, such as fatty fish (like tuna and mackerel), egg yolks, and fortified dairy products. Healthy proteins, like fish, poultry, eggs, dairy, and beans. Nuts and seeds, which are a great source of healthy fats.
Call your doctor if you’re feeling any numbness or tingling. Most mild strains will go away on their own with rest and at-home treatment. However, if your strain isn’t getting better after a few weeks or you feel numbness and tingling in your leg, seek medical care right away.
Prognosis
Most strains get better in 2 to 3 weeks. As long as you follow the RICE protocol, your quad will most likely heal on its own. Mild strains may even heal in as little as 13 days.
Don’t do any sports until your muscle returns to normal. Wait for your quad to reach its pre-injury strength and flexibility levels. For a mild strain, this might only take 10 days; for a severe strain, you may have to wait up to 6 months. If you aren’t sure whether or not to return to normal physical activities, talk to a doctor.
Prevention
Maintain your strength and flexibility in your quads. After your leg is healed, it’s super important to be cautious when playing sports or working out. Try to build up intensity slowly, and get in shape before doing a strenuous activity, like football or rugby. Before doing any intense exercise, warm up your quads with some light cardio and gentle stretches. Self-massage is a great way to warm up your muscles, relieve tension, and prevent injuries. Gently massage your quads and hamstrings with your hands or a tool (such as a foam roller) before exercising. A good rule of thumb is to be in shape to play your sport; don’t play your sport to get in shape.
Additional Info
Doctors usually classify strains into 3 different grades. Grade 1 is a mild strain; you might feel discomfort, but no real loss of strength in your leg. Grade 2 is a moderate strain; you might have a moderate amount of strength loss in your leg and you might be able to feel a muscle defect. Grade 3 is a severe strain; you probably have a total loss of strength in your leg and you can usually feel a muscle defect. These grades can help you figure out how long your strain will take to heal. Grade 1 usually takes about 13 days, grade 2 usually takes about 19 days, and grade 3 could take up to 21 days.
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