Treatment of quadrilateral muscle tension with a few simple moves

Unfortunately, the tension of the quadriceps is a common event and it happens to many people. But how do we understand that we have this stretch? What causes the quadriceps to stretch? What is the way to treat this condition?

In this article, we first refer to the anatomy of the quadriceps, and then we determine the symptoms and causes of the quadriceps muscle, and finally we will introduce ways to treat and prevent it. We recommend that you have a stretch or not, read this to the end that will be useful to you.

Quadrran muscle anatomy

When we talk about the quadriceps muscle, it may seem as if we are just talking about a strong muscle. But the four -head muscle is a large muscle group consisting of four muscles in front of your thigh.

In fact, just like his own name, it consists of four other muscles that start from the pelvis and reach the knee. The quadriceps muscle group is the largest and most powerful muscle group in the body and its most important role and task, Open the knee And Bend the thigh Is.

When we say “four -head” does the number mean? The quadriceps muscle consists of four different muscles:

• Middle Width muscle (wastus medium)A: This drip muscle is located along the inner part of the thigh and attaches the thigh to the knee bowl.
• External broad muscle (vastus lentrallis): The muscle passes through the outer part of the thigh and attaches the thigh to the knee bowl. This is the largest muscle of your four four -head muscles.
• Internal Width Muscle (Vastus Interdody): It is between the other two broad muscles in the thigh and is the deepest muscle from the other four muscles.
• ASRight -to -right hike (rectal femuris)A: This muscle starts from the pelvic bone and sticks to the knee bowl. It also covers the other three muscles.

Why and how does the quadriceps muscle hurt?

The quadriceps itself is a strong muscle but at the same time it is vulnerable to the stress. The most important cause of the injury to the quadriceps is muscle weakness.

But in addition to muscle weakness, there are a number of situations in which the quadriceps muscle is vulnerable. In exercises where the muscle needs to be abnormal, severe and sudden, while bending the knee or spinning the pelvis, the quadriceps are common, such as football, rugby and taekwondo. If the muscle is tired, it will become more vulnerable by changing speed or direction.

What are the causes of the quadriceps muscle stretch?

Four muscle tension is usually caused by non -standard physical activity, but in addition, external trauma can also cause the quadriceps muscle stretch. Footballers and runners are particularly susceptible to stretching of the quadriceps, although the stretch of these muscles may happen to anyone who exercises. Some activities and physical exercises increase the likelihood of stretching of the quadriceps, which we will name below:

• Kicking, like kicking the soccer ball
• Jumping, like taking a shot in basketball
• Running, whether as a solo activity or while doing another exercise
• Stretching too much muscle

Highness, fatigue, and muscle weakness may increase the chance of pressure on the quadriceps and cause the quadriceps to stretch. Sometimes even not warming up can cause this damage.

Symptoms

When the quadriceps muscle becomes stretched, a series of symptoms appear immediately and a series of symptoms appear after a few days. These symptoms may continue until muscle condition improves.

Symptoms that appear immediately!

Pain in the muscle usually occurs immediately after stretching and it may be difficult for you to walk or use the damaged foot immediately. If the elongation is very severe, you may notice a recess or slit on your feet, which means the muscle is torn.

Symptoms that appear after a few hours or days!

Within hours or days after stretching of the quadriceps, the area around the stretch may begin to swell. It may also be painful and annoying for you. Black and blue bruises may appear around the damage.

How to diagnose quadriceps muscles?

The physician is responsible for the diagnosis of the quadriceps, asking you exactly what happened and also examines the affected area. The doctor may want to see how your foot is bent or stretched to confirm whether you have a quadriceps muscle.

Extra tests are mostly not necessary. However, some of the quadrilateral muscle tension tests that your doctor may want to do include X -ray photography to ensure that there is no bone fracture or MRI for a more detailed examination of the muscle.

The treatment of quadrilateral muscle tension

If your quadriceps muscle tension is mild or even moderate, the muscle itself will repair itself over time. Is required to the muscle Time To rest and get better, the recovery can take a few days to several months.

Rice Protocol to treat quadriceps muscle tension

But to improve pain and help repair, usually from the protocol Rest, ice, close and keep up Used; A protocol known as Rice. The Rice Protocol for the treatment of the quadriceps muscle stretching tells you:

• Rest to your injured foot. Do not continue the activity that has caused stretching or do not do a new activity that may damage your feet.
• If the stretch is due to the impact, put ice immediately after the trauma around the affected area. Of course, the use of ice is not required for up to one or two hours. Note that you do not place the ice directly on the feet, as it can cause the skin burns.
• Close the affected area. This will help relieve pain and prevent swelling.
• Raise your foot while sleeping. This also prevents the accumulation of liquid and swelling around the affected muscle.

Tips You need to know the treatment of quadriceps!

If your pain is very severe, see your doctor, your doctor may prescribe anti -inflammatory drugs.

Over time, it is important to strengthen and stretch the muscle for the damage to the injured quadriceps. Be sure to start with a physician or physiotherapist so that the muscle is not damaged again.

Running or massage the affected area exacerbates the foursquare and stimulates pain and swelling; So you do not need to massage your foot or force yourself to run.

Exercise to treat quadriceps

Returning to specialized exercises or physiotherapy exercises requires a doctor’s approval. But there are generally a few moves that are recommended to strengthen and help recovery with quadriceps. Make sure that if your injury is severe, just practice under the supervision of your doctor.

Stretching movements

The stretching movements should be done carefully and always to the extent that it can cause discomfort (somehow challenge), but does not cause pain. You can use a variety of gestures such as static stretching, dynamic stretching, static stretching and deep stretching. But just do the moves as much as you have pain and just feel a gentle stretch.

Reinforcement movements

The purpose of reinforcement exercises is to gradually increase muscle strength. Reinforcement exercises can start on the fifth day, but the exercise level should always be low and painless. First isometric or static exercises are recommended and then go for dynamic exercises with resistance cache.

Keep in mind that you do not go for exercise like running until the tension of the quadriceps muscle is completely eliminated. Here are some examples of a quadrilateral muscle exercise. You can do these exercises to strengthen the quadriceps at home.

• Lifting the foot in a sleeping or sitting position: Sit flat on the floor and stretch your legs. Raise one leg from the ground and hold the knee straight. Stay in this mode for 1 to 2 seconds. Repeat this 1 to 2 times. This exercise can be performed daily. Practice the exercise by increasing the length of holding and the number of repeated repetitions.
• Squat to the wall: Start Scott’s movement by relying on the wall, until you have no pain in the area of ​​injury, if you can do 1 to 2 seconds.
• Step Up: Put a short step in front of you, the height should be comfortable for you. Particularly affect your hip muscles as he or she rises and lock the knee completely. Return slowly to the ground. Do 2 sets with 1-2 repetition a day.

Prevention

To avoid stretching the quadriceps, you must first consider the principle warming. Principles of warming include dynamic motions and stretching to improve blood flow and flexibility.

It is also necessary to strengthen the quadriceps and create a muscle balance with opposite muscle groups, such as hamstring. Muscle imbalance reduces joint stability and puts muscles in a position of injury.

The gradual increase in the severity and duration of exercise is also very important. Sudden and severe pressure on the muscles increases the likelihood of injury. Proper form, implementation of basic techniques, adequate rest and drinking sufficient water will help muscle recovery and prevent fatigue, one of which is the dangerous factors for stretching the quadriceps.

Finally, we should point out the use of proper shoes, which reduces the risk of any injury, including elongation.

Final speech

The quadriceps muscle is a strong muscle but at the same time it is vulnerable to the stress. One of the common damage to this muscle is the elongation, which is often caused by non -standard physical activity.

Some activities and exercises increase the likelihood of stretching of the quadriceps. In this article, we discussed the causes and symptoms of the quadriceps muscle and introduced the ways to treat it and prevent stretching.

Resources: Mercy – Physio – Webmd