Stretching for Thigh Contusion
Stretching exercises which may form part of a rehabilitation program for a quadriceps contusion. We demonstrate some simple stretches that can help restore quadriceps flexibility.
The following is for information only. We recommend seeking professional advice before attempting rehabilitation.
Depending on whether the injury is intra muscular (bleeding within the muscle sheath) or inter muscular (bleeding outside of the muscle sheath) will often determine the level of flexibility. An intramuscular injury takes longer to regain full flexibility.
Quad stretch
- Stand on one leg holding the leg to be stretched behind you.
- Pull the heel in towards the buttocks.
- Try to keep the knees together to avoid twisting the knee.Hold on to something if you need to balance.
- If you can't feel a stretch, tilt the pelvis backwards to further lengthen the quads.
- Hold for 20-30 seconds andrepeat 3-5 times.
- Stretch at least 3 times a day.
Hip flexor stretch
- Place the knee on the floor and the other foot on the floor in front of you.
- Push your hips forwards, keeping the back upright.
- Once you feel a stretch at the front of the hip, hold the position for 20-30 seconds.
- Repeat 3-5 times and do this at least 3 times a day.
Combined hip flexor and quad stretch
- In the same position as above, lift the back lower leg off the floor and pull the heel towards your buttocks.
- This will stretch all of the quad muscles and the hip flexors as well.
- Some people may find this stretch uncomfortable on the knee. Make sure you do it on a padded area and if its still uncomfortable, just do the two above.
- Again hold for 20-30 seconds, repeat 3-5 times and perform three times a day.
