It first occurred last week and then resurfaced last night after hard physical activity without warming up.
The strain is high up near or maybe at the hip flexor it feels like.
I can lightly jog on it but, I'd rather do whatever is possible to fully recover from it ASAP. Any help is appreciated!
Hey Arnold wrote:
It first occurred last week and then resurfaced last night after hard physical activity without warming up.
The strain is high up near or maybe at the hip flexor it feels like.
I can lightly jog on it but, I'd rather do whatever is possible to fully recover from it ASAP. Any help is appreciated!
DMSO.
You have to get it really warmed up.
The worst thing about quads is that you can usually do anything but sprint hard, it just hurts and is annoying.
If it has been a few days it is probably knotted. A series of hot pack/hot shower water and quad stretches will get it to the point where you should be able to run somewhat on it as long as it is not a hard workout. Once it is really warm you can start with quad extensions. A good starter would be something like 10 pounds for reps of 15, go until it is tired but not until it starts to hurt. Something like 3*15 will be a good start, then try and roll it out with a foam roller and lightly massage it.
I have actually found that a deep tissue massage helps as well as long as it is not immediately after the injury (4-5 days).
Hey Arnold wrote:
The strain is high up near or maybe at the hip flexor it feels like.
At the hip flexor, no, it is the hip flexor. One of them.
The only part of the quad that can go past its range of motion is the rectus abdominis. It's a bi-articulate muscle that crosses both the knee and hip joints, giving it two functions which it usually doesn't perform at the same time.
Figure out how it's impaired, knee extension or hip flexion, that will point the way to rehabbing it. If it's impaired hip flexion, knee extensions will be irrelevant.
The three vastus muscles can't be hyperextended because they only cross the knee joint and the tibia can't be flexed past the femur. But they can still form trigger points, particularly on the v. lateralis.