Thigh Strain Phase 3

The aim of phase 3 is to increase quadriceps muscle strength and endurance.

Treatment

To be done as required.

Hot & Cold Therapy

Apply heat before training & ice after as required – 10 to 15 min at a time.

Taping & support

Use Kinesiology tape for running sessions if available.

Massage

Arnica/movelat as required. Consider deeper techniques including friction. More time between sessions may be needed as you go deeper. If the muscle is sore the following day, then wait a day. Can be done daily.

Stretching

Aim to do these once or twice a day.

Gluteal stretch

Teaching point:

  • On your back cross your right ankle over the left knee
  • Grip the thigh of your left leg and pull the knee towards you, lifting your foot off the floor
  • Pull the knee further towards you to increase the stretch
  • 3 sets and hold for 15 seconds

Calf Stretch

Teaching Points:

  • Calf stretches should be done with your leg straight to stretch the larger gastrocnemius muscle and bent to target the deeper soleus muscle
  • 3 sets of 15 secs, 1 x per day

Adductor swings

Teaching point:

  • Swing the leg out sideways, making sure you rotate your leg so your toes point upwards as your leg swings upwards
  • 3 sets of 15 secs, 1 x per day

Note: Dynamic adductor swings must be done within a pain-free range of motion.

Quad stretch

Teaching point:

  • Hold the foot of the leg to be stretched and gently pull up behind
  • Aim to keep the knees together and pull the leg up straight not twisted
  • A stretch should be felt at the front of the leg – It should not be painful!
  • 3 sets of 15 secs, 1 x per day

Hip flexor

Teaching point:

  • Kneel with one knee on the floor and the other foot in front with the knee bent
  • Push your hips forward and keep the back upright
  • 3 sets and hold for 15 seconds

Hamstring swings

Teaching point:

  • The affected leg is the one swinging
  • Swing forwards and backward, keeping the knee straight
  • Take it as far as you feel comfortable, keeping it smooth and rhythmical
  • 3 sets of 15 seconds

Strengthening

Aim to do these once or twice a day.

Double leg squat with weight

Teaching point:

  • Add weight to make it more difficult by holding a dumbbell or using a free weights bar
  • 3 x 12 reps daily

Reverse Nordic

Teaching point:

  • Lean backwards as far as you can, then push your legs/shins into the ground to return to starting position and repeat
  • 3 sets of 3 reps

Knee extension

This is best done on a machine in the gym but you can use a resistance band at home.

3 x 12 reps each leg.

Reverse lunge

Teaching point:

  • Bend your back leg so your back knee will nearly touch the ground, and your front knee so your thigh is about parallel to the ground
  • Your front leg is the one that will be working
  • 3 sets of 12 reps

Step up

3 x 12 reps (weighted – start 8kg)

Leg press

3 sets of 12 reps (if available)

Calf raises (optional)

Teaching Points:

  • Ideally, these should be performed in a gym using a Squat (Smith’s) machine so you can increase the load on the muscles
  • 3 sets of 12 reps

Soleus raises (optional)

Teaching Points:

  • Calf raise exercise with knees bent places more load on the soleus muscle lower down
  • Aim to do these exercises 4 times a week
  • 3 sets of 12 seconds

Clam in extension with band (optional)

Teaching point:

  • Performing the clam exercise with your knees moved further back places your hips into extension
  • This targets the muscles on the outside of the hip in a slightly different way
  • It is important to do these exercises on both sides
  • Start with the weaker side and do the same number of reps on the strong side

Clam in flexion with band (optional)

Teaching point:

The clam works the muscles on the outside of the hip.

  • Lie on your side with your knees bent and slightly forwards so your hips are in flexion
  • Raise your knee up in a slow, controlled movement and return to the start position

Step up (optional)

Teaching point:

  • Step up controlling the final part of knee extension (when it is nearly straight)
  • Perform 3 sets of 12 repetitions with a short rest between

Note: Add weight using dumbbells to make it more difficult if you need to?

Functional

4 times per week.

Quick feet and hold

Teaching point:

  • Aim for fast feet then hold
  • 3 sets of 8 reps

March 3 steps and hold

Teaching point:

  • Start standing on right leg, march 3 steps and hold strong on landing repeat
  • 3 sets of 8 reps

Superman

Teaching Points:

  • Stand on one leg with your knee slightly bent
  • Lean forwards, open up your arms pulling the non-supporting leg backward to make the shape of a ‘T’
  • Maintain balance for 4 or 5 seconds and repeat
  • 3 sets – 6 reps for each leg

Cardiovascular fitness

3 x / week maximum.

Start jogging

Stage one:

  • Run for 3 minutes at 50% pace
  • Walk for 1 minute
  • Repeat this 4 times
  • 3 times a week (maximum)

Note: Give yourself a day to make sure there is no reaction, ie, your quad isn’t sore -You should be pain-free whilst running.

Stage two:

You can now increase the amount of running by decreasing the amount of rest time

  • Run for 4 minutes
  • Walk for 30 seconds
  • Repeat this 4 times
  • 3 times a week (maximum)
  • Alternate days

Note: Running should always be pain-free.

Exit criteria

Are you ready to move on to phase 4?

Move onto phase 4 when:

  • Pain-free through all exercises
  • Pain-free single-leg squat
  • No pain when jogging or 24 hours after
  • No pain to touch
  • You have 70-80% strength injured compared to the good side
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