Our step-by-step Thigh strain rehabilitation program is created by elite-level sports physiotherapist Paul Tanner. He bases it on what he does with his professional footballers, but adapted to be used by anyone.
Who is the Thigh strain rehabilitation program suitable for?
It is suitable for anyone who has a mild to moderate torn quadriceps muscle. It doesn’t matter if your injury is recent, or happened some time ago. Our program is suitable for both acute and chronic muscle strains. Additionally it works for those who may have recovered from a torn thigh muscle but wish to go further with their rehab to help prevent future injuries. We don’t just aim to heal your thigh strain but we aim to get you back training even stronger than before!
How does the program work?
Our Thigh strain rehabilitation program tells you exaclty what to do each day and records your progress. At each stage Paul talks you through the aims as well as the type of treatment methods you might use along with video demonstrations of the exercises.
Program structure
The program consists of 5 criteria-based phases. This means you start on phase 1 and must meet specific criteria before progressing to phase 2, and so on.
Phase 1: Acute
This is the acute phase immediately after injury. The aim here is to protect the muscle, reduce pain and swelling and allow the muscle to begin to heal. Apply cold therapy, compression, and rest.
Phase 2: Sub acute
During phase 2 we continue with cold therapy and compression, but also now begin to load the muscle more and begin to include more functional exercises.
Phase 3: Early strengthening
During phase three we focus more on increasing quadriceps muscle strength and endurance. Apply heat before exercises and cold/ice after. Continue stretching exercises and move on to more advanced strengthening exercises.
Phase 4: Advanced strengthening
The aim of phase 4 is to further increase quadriceps muscle strength and prepare the athlete for higher intensity training. Here you will begin to return to normal training activities.
Phase 5: Return to sport
This is the final phase where you do the most advanced quadriceps strengthening and movement control exercises. The aim here is to return you to full normal training and mitigate the risk of your injury returning.
Treatment & exercises
We explain when and how to use treatment options such as rest and active rest, cold therapy and foam rolling. Mobility, stretching, strengthening, movement control (proprioception) and functional exercises become progressively more challenging as you work through the phases.
How do I access the full Thigh strain rehabilitation program?
Subscribe now for full access to all phases as well as priority support and advice from a qualified sports injury professional.
Thigh strain rehab program features
- Tells you what treatment and exercises to do each day
- Video introductions for each phase
- Video demonstrations of the exercises
- Support from a qualified sports injury professional
What’s included in the program?
Treatment & healing
This covers how and when to apply treatment such as cold therapy & compression, heat, massage, taping & bracing.
Exercises
Dozens of different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional.
Expert guidance
Throughout the program, Paul Tanner explains the aims of each phase, which treatment methods and exercises you should do each day, and where you need to be before you can progress onto the next level.