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Quadricep Muscle Pull Exercises

Allowing an injured muscle to heal by resting it is a good way to start the rehabilitation process. This is especially true for pulled quadriceps, which are muscles that are heavily used. You will eventually have to begin strengthening your quadriceps; the key is to stretch the muscle and do light exercises to avoid re-injuring yourself.

  1. Quadriceps Stretches

    • One of the most important exercises you can do for your sprained quadriceps are stretching exercises. This will prevent further injury while you perform strenuous exercises since stretching loosens up the muscle. Start in a standing position and lift your leg up behind you. Grab your foot and begin pulling it lightly towards your body. You should feel your quadriceps stretching while you're doing this. You can use a wall or a chair to balance against since you'll be standing on one leg while doing this. Also, stop the exercise if your quadriceps begin to hurt. You don't want to exasperate your injury. You should hold the stretching position for at least 10 seconds and repeat the process up to five times.

    Bicycle

    • One of the most common mistakes people make when they try to exercise after an injury is focusing too much on the injured muscle. An important aspect of muscle recovery is making sure the muscles surrounding the injury are also strong. Bicycling is considered one of the best exercises to both strengthen pulled quadriceps and to strengthen surrounding leg muscles such as the calves and hamstrings. Set an exercise bike at a low resistance setting and pedal slowly. You can increase resistance and speed depending on how your leg feels. Try doing light stretching exercises before you start using bike if you feel any pain. Even a few days of resting can cause your muscles to tighten enough to cause discomfort during light exercise.

    Quadriceps Contractions

    • The quadriceps contractions exercise is one of the most delicate exercises you can perform and is particularly useful if you experienced a severe pull. Start by sitting on a flat surface. Extend your injured leg out in front of you. Roll up a towel and place it under your knee. Push your leg down into the towel and hold the position for at least five seconds. You should try to push down as hard as possible without causing any pain to your muscles. Repeat this process at least 10 times.

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