|
Location
Pain in the front
of thigh. A strain will produce a dull ache while
a tear will result in sudden intense pain which will be accompanied
by swelling or bruises.
Function of Quadriceps
The term "quadriceps"
is derived from the Latin root meaning, "four heads."
We can list the four heads of the quads as: the vastus medialis,
(that teardrop shaped muscle on the inside of the thigh just
above the knee), the rectus femoris, vastus intermedius, and
vastus lateralis. The quads cross both the hip and the knee
joints as do the hamstrings.
When the knee is locked out
in extension with movement taking place at the hip, the quads
work together with the hip flexors to flex the hip. On the
other hand, when the hip is fixated with movement taking place
at the knee, the quads function as extensors of the knee.
How
it affects your running
You may have
to cease all training for 1-4 weeks depending on the severity
of the injury.
Causes
of Quadricep Strain and Injury
A quadricep strain
usually results from a muscular imbalance between the quadriceps
and the hamstrings. The hamstrings over power the weaker quadriceps
which results in a strain or tear of the muscle.
Contributing
factors include increase sub-taler joint pronation
(foot imbalance) which causes an imbalance between
the quadriceps and the hamstrings.
Treatment
Quadricep Strain and Injury
Initial treatment
should consist of an ice pack. Some runners prefer to use
a wet towel that has been in the fridge. We recommend you
use commercially available ice packs for focused pain relief.
Vulkan Hot
and Cold packs can be frozen and used on the quadriceps during
the acute stage and can be warmed up in the microwave and
used when the pain becomes dull to aid healing.
View
Anti-inflammatory
such as Ibuprofen will help to release the swelling. Please
note this should be taken with meals and never before running.
The gentle use
of the quadricep stretch is a vital aspect of the treatment
regime.
We also strongly
recommend the use of sports
orthotics/ insoles to dramatically speed
up recovery time. Quadricep
supports provide compression and stability
to the affected muscle to increase the healing phase of the
injury.
Quadricep Stretch
Stand straight
with your injured leg bent. Grasp the foot of your injured
leg with your hand and slowly pull your heel to your buttocks.
You should feel the stretch in the front of your thigh. Hold
the stretch for 10 to 15 seconds. Repeat the stretch six to
eight times. This stretching exercise may be helpful for patello-femoral
syndrome, iliotibial band syndrome and patellar tendonitis.
Recent sports
studies have suggested that “retro-running” can
stretch and strengthen the quadriceps and hamstrings to improve
stability. Retro running is walking or running backwards.
It is important to start slowly with a slow walk and progress
to a gentle jog.
Choose a smooth,
flat road or you can utilize a treadmill with handrails for
support. Alternate your neck position position to prevent
strains and limit your retro running to two sessions per week
starting from 50 meters and progressing to 500 meters.
Strengthening
the quadriceps by doing biking and leg extensions will help
to prevent future occurrences of the condition.
Orthotic Information
The pressure on your quadriceps
can be directly affected by the alignment of your feet. Orthotics
can help you with your foot and leg problems. Orthotics work
on your feet in the same way the braces work on the teeth
- by exerting gentle consistent pressure to bring your foot
muscles and back into proper alignment which in turn takes
pressure off the quadricep.
 
Without orthotics With
orthotics
Dr
Foot Sports Insoles (pair)
|
