What to Do When You Pull or Tear a Quadriceps Muscle

A torn quad muscle generally causes a sharp, acute, pain in the front of the thigh that will most likely stop an athlete in his tracks. A less severe injury, such as a quadriceps pull or strain, may cause tightness and discomfort, but stopping activity and getting first aid is still the most important part of healing the injury.

The quadriceps muscle group actually includes four muscles located in the front (anterior) of the thigh. This muscle group acts to extend the leg. A pulled or strained quadriceps muscle causes pain in the front of the thigh. A muscle tear causes an abrupt, sudden, acute pain that occurs during activity (often while sprinting). It may be accompanied by swelling or bruises on the thigh.

The quadriceps are often injured during sprinting, kicking, hurdling, and other field sports that require bursts of speed or sudden contractions of the quads. When a runner is accelerating, the quads are contracting forcefully and if the runner is tight, fatigued, or not properly warmed up, this force can be greater than the muscles can withstand and they can be torn, or strained.

Muscle strains and tears are generally graded from less severe (Grade 1) to more severe (Grade 3).

It's hard to mistake the sensation of a Grade 3 strain of the quadriceps. The symptoms are sudden and obvious and include a sudden sharp pain along the front of the thigh or groin an immediate swelling or bruising along with limited mobility and inability to weight bear on the injured leg.

In contrast, a Grade 1 quadriceps injury may feel like a twinge or ache along the front of the thigh and an athlete may even feel that he can continue playing, despite a general discomfort and tightness in the thigh.

Regardless of the degree of the injury, any time an athlete feels pain, sudden twinges, or an unusual tightness, it's wise to stop playing and evaluate the injury. Most aches and pains go away within a day or two, but if your pain continues to linger longer than that, it may be time to see a physical therapist or orthopedic surgeon before that mild pain becomes chronic.

For immediate relief of muscle strains and pulls, follow the P.O.L.I.C.E. treatment plan (this principle has replaced the "RICE" method of rest, ice, compression and elevation). POLICE stands for:

• Protection: Similar to rest; also includes assistive devices like crutches
• Optimum Loading: Return to activity and movement soon after the injury, but gradually
• Ice
• Compression
• Elevation

For serious muscle strains and tears, work with a rehab specialist to set up the appropriate return to activity plan for you.

Once activity is started again, ice the muscle after exercise to reduce any swelling. An anti-inflammatory can be helpful to reduce pain and inflammation. After applying the ice, wrap your thigh in an ACE bandage to keep it compressed.

If running is continued during recovery, it must be easy, without sudden sprints. Pay attention to signs of pain or increased tenderness, and reduce exercise if any develops. Full return to activity depends on the mechanism and severity of the injury.

The best way to prevent a quadriceps injury is by strengthening the quadriceps muscles while keeping the entire lower body strong, flexible and balanced. It's also important to maintain flexibility in the hamstrings and quadriceps. Consider doing stretches for runners after each workout, including stretching of the quadriceps (don't stretch when you have a strain, though).

These exercises can be used to strengthen and tone your quadriceps:

• Wall sit quad exercise
• Full squat exercises
• Weighted step ups
• Cycling and spin classes
• Stair running or climbing
• Elliptical trainer exercises
• Cross training to maintain a balanced workout routine