Quadriceps Stretches for Tight or Injured Quads - Ask Doctor Jo
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- เผยแพร่เมื่อ 16 มี.ค. 2013
- Quadriceps Stretches for Tight or Injured Quads www.AskDoctorJo.com These quad stretches are great for relieving pain or tightness in your quadriceps. Read Doctor Jo's blog post about this video, www.askdoctorjo.com/content/qu...
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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More Details About This Video:
When your quadriceps muscles or tendons get injured, it can cause pain in the knees as well as the hips. When you have a strain, sprain, or tendonitis, these stretches will help the recovery process.
The first stretch will be on your stomach, or in prone. Take a belt or dog leash and wrap it around your foot/ankle. Take the strap and gently pull your foot towards your buttocks until you feel a stretch. Hold for 30 seconds, and do it 3 times. If it hurts your hips to lie on your stomach, you can do the same stretch on your side. Make sure that your hip does not come forward, or you will not get a stretch in your quad.
You can also try stretching your quad in a kneeling position. Place the knee of the quad you want to stretch on the ground, and take the opposite leg and bend it in front of you at a ninety-degree angle. You might want to place a pillow under your knee to protect it. You will be in a lunge position with the knee of your injured side on the ground. Then grab the ankle of the side you want to stretch and pull it up towards your buttocks. Hold for 30 seconds, and do it 3 times.
Finally you can stretch your quad standing. Hold onto something for support, and then grab the ankle of the injured side behind you. Pull your foot towards your buttocks. Make sure your hip is not moving and your knee is pointed downwards. If you are bending your hip forward, then you will not feel a stretch. If you need more of a stretch, pull your hip back behind you, into extension.
Quadriceps Stretches for Tight or Injured Quads:
• Quadriceps Stretches f...
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional. - กีฬา
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You're welcome!
Should I stop running if have this problem or i can jog slowly with the stretches you showed???
When I do these exercises, the muscles in the back of my thigh go into cramps that are incredibly painful. It is not the muscles that are being stretched, it seems to be the muscles going into contraction that lock up. It hurts really bad. What are the stretches I can do before these stretches, to prevent this from happening? Or, are these the stretches I need to do carefully, to solve this problem? I never had anything like this happen to me. Thank You!
I have several videos for hamstring stretches. You can find all my videos on my channel: th-cam.com/users/askdoctorjo
I had knee replacement surgery on Jan 31, 2023. And on Nov 20, 2023 I had to have scar tissue removed. I haven't been able to bend my knee properly since before my first surgery. I'm in PT 3 times a week and doing exercises at home. I can't get my quad to loosen up so I can bend my knee. Help!
Who is watching this after legs day 😂😂
omar maraqa bro we did leg day at practice and it is killing me lol
🙋♂️
i’m watching after conditioning at football practice XD
2:36 helps alot
Yep can't really walk down stairs right now
I had very tight and achy quads. I did these stretches and instantly I could walk without pain. Thank you!
You’re welcome.
Same
I hope it works
That’s awesome man
Same here, i did standard duathlon and the result was a “duck walking” i did this and quad tension was all gone💪💪
The main muscles that help you jump vertically are your ab/core muscles, your gluts, and your calf muscles. Your quads, hamstrings, and anterior tibialis (ankles dorsiflexors) are also involved. Try focusing on strengthening your core, gluts, and calves and see how it goes. I hope this helps!! Good luck!!
Thanks jo basketball is a big part of my life these stretches are on point
I know this video was posted 8 years ago but it really does work, before I did this video it killed me to walk on my left leg I would cry every time, but now that I found this video I will be doing it until my leg heals! Thank you!!! ❤️
it doesnt matter how old it is, the human body doesnt change in 8 years
@@Humbajiga It does, because in eight years you will be older.
@@VidarrKerr im not talking about age im talking about the way human bodies work as a whole dont change over the course of 8 years
@@Humbajiga Yes, evolution. I was just being silly.
You probably want to start with correcting the lower spine first, then the thoracic spine will fall into place. I have some great core strengthening exercises with a swiss ball if you want to check those out!!
these exercise saved my life, old but gold !
These stretches are amazing! Feeling better already. You're doing gods work.
Thanks! I'm glad they are helping.
@@AskDoctorJo A question. ¿What causes inner quad sprain?. I do quads at home with a back pack of weights. This past monday I was doing quads with the backpack
and I felted the strain in my inner quad. In between my inner quad and hamstring. ( In the middle of both)
¿What caused that? Tell me some of the reasons.
I'm sad cuz I was getting results in my legs for the past month.
@@AskDoctorJo qze
Thank you so much! I have been straining my thighs skimboarding first it was my right quad now my left. After these stretches on my right quad I felt relief!. I always do the standing up stretch before skim boarding but I dont think I stretch enough. The "hold for 30 seconds" is something Iv never done and it seems to work very well. I am going to keep doing these stretches before I go skimming today and come back with the results! thanks dr. jo!
You're welcome! I hope they help!!
Try some moist heat or even taking a warm shower before you stretch. If you have enough balance, try stretching in the shower. The warmth will help loosen up your muscles.
AskDoctorJo can you come back at full strength sprinting from a quad strain?
I started the 30 day shred and my quads are now killing me. Thanks for the tips!!
Your videos are always amazing and your stretches always work. I have had severe DOMS after leg day this week; I could barely walk but after doing this I felt relief....literally instantly. Thank you so much. Keep up the good work Doc. 😊
You're welcome.
i couldnt stretch my quad muscles for a long tine since childhood ..The video helped a lot..Thanks doctor joe
You're welcome!
Definitely rest it, but stretch while you rest. You can even try some modified squats if they feel okay, but I would hold off on the deep squats for awhile. Good luck!
Thank you Dr. Jo, you’re sciatica stretches worked for me approximately 4months back and now I’m stretching my quads. These stretches are awesome!
You're welcome, and thanks!
love the vids you make and how they've helped me in my exercises and stretches' .. thank you DR Jo !!
Thanks, and you're welcome!
thank you so much! these stretches helped a ton!
You're welcome! I'm glad they helped.
It depends on how much you hurt your quads. If you can do squats and it doesn't hurt, then you should probably be okay, but don't push through pain while it is healing.
Ma'am I got these pains because of doing squats and now I'm going to try this and let see😘
I can do squats but it's hurts only when I'm running or kick the ball
If it is truly just pain, then you should not stretch it, but if it is "stretchy" hurt, then you should GENTLY stretch it. Just don't stretch to/through pain. Good luck!!
AskDoctorJo thank you so much. I do alot of running when I run I can feel my thighs burning but the next day my thighs our sore so I stretch them out after running but it depends on how sore my thighs are in that area I try to pull back my leg and get a really good stretch it does feel good but if my thighs are really sore I pull soft so it doesn't make the thigh muscle hurt I also rub my thighs I use a rolling pin by going up and down my thigh muscle but I rub very soft .
Thank you so much, my thighs have been hurting for like two days now and I had to walk from my school back to my house while my thighs were killing me, after I got home I could barely walk or stand straight because my quads were achy and and kept wobbling. After I did this I felt so much better and could walk as soon as I finished. I really thank you you just earned a sub
Oh thank you so much!! I woke up last night with a very tight cramp in my upper thigh.
TH-cam and found you. You were my lifesaver last night. 😃 Thank you.
You’re welcome.
Thank you much for your micro-level instruction, it really helped me.
Can you please show us how to rehabilitate ankle and shin?
+Dillip Rout You're welcome! I have videos for both of those. You can find them on my channel at th-cam.com/users/askdoctorjo or you can go to my website: www.askdoctorjo.com Good luck!
This is awesome I did squats after 1.5 month's without any before stretch n now my thighs are paining this excersice really gave me a relief not completely but till some extent
best instructional video for quad stretch. Subscribed! Thank you!
Thanks, and you're welcome!
If it hurts, don't do it!
I have a pressure like feeling in my quad, I play a lot of basketball, and today someone jabbed my knee, with their elbow on a drive for a layup, it was unintentional, or I have reason to believe it was, there is an extreme amount of pressure, and it’s starting to grow, what do I do?
@@danielhrudicka5906 Still feeling pain?
Lol
Thank you for this video got super tight quad muscles from a home workout and it definitely relieved some of the pain but I’m for sure going to have to do the stretches multiple times.
You're welcome.
Thank you
You're welcome.
Easy and simple, straight forward (no studies have shown garbage) thanks again 👍 it's all trial and error to see what actually helps ! We are all different.
You're welcome.
I have cramps in my quads because they have been inactive for the longest but these stretches are working
Thank You!😁
You're welcome!
I’m a baseball player with terrible knee pains and by doing these simple stretches all the pain went away. THANK YOU SO MUCH🙏🏽
You're welcome.
You’re so refreshing to watch. Thankyou sm🌻
Thanks, and you're welcome!
I couldn't see a doctor or PT during the pandemic but had strained my quad tendon and couldn't run, really feeling that as running is my liquid prozac. This video was very helpful in speeding up the healing process. Thank you!
You're welcome! I'm glad it helped, and thanks for become a member!
Thank u so much for this. I really have bad soreness in my quads and I wasn't even able to walk but doing this, I'm now able to walk and the pain is better!
You’re welcome.
My legs have been super tight today and your videos have saved me thank you 😊
You're welcome.
This helped me so much
Had a quad acl graft 5 months ago, getting back into my sport (sprinting) recently… these stretches are saving me ❤
3 years post op for myself using a hamstring graft, how is your knee holding up?
Thank you for the video, my son started track and his left quad is hurting him. Hope this helps him get the soreness out!:)
You're welcome. I hope it helps too!
This works wonders, wish I found this a few days ago 😂 I could barely walk
Your videos are always a saviour
Thank you Dr Jo for changing my Life...God Bless you.
You're welcome, and thanks.
Who is watching this after ripping 1 of your quads
meee
Great video!! I just got diagnosed wit a quadriceps muscle strain I'm going to try these stretches thank you!!
jaduenas1 You're welcome! I hope they help. Good luck!
Always quality info!
Thanks Dr Jo , Great video , pain has almost gone after first stretch , will carry on for a few more days as you recommend . :)
You're welcome!
thanks really helpfull
+Amjid Q You're welcome! Good luck!
Theese saved my life
this relieved a lot of tight pains and helped so much. thank you!
You're welcome!
I self harm by hitting myself. I seriously fudged up my right quad by punching it full-force multiple times. Now my quad is pulling on what feels like my psoas and messing with my hips and back. These stretches brought me much relief, I’m going to also do a deep slow yoga routine to loosen up the rest of my body as well from all the anxiety I’ve had. Your videos help me a lot with my self care Dr. Jo and I’m so thankful for you. You help in more ways than I think you realize. I love the 10-day challenges by the way. I hope you do an intermediate or advanced one soon! Much love ❤️
I'm glad they have helped. I am actually doing an intermediate one now, but releasing them once a week instead of every day. You can do them every day if you want by downloading the calendar.
i’ve pulled my same quad multiple times in the past 6 months and i’ve just done these stretches. hope it strengthens up my quad soon and i can play ⚽️ without tight quads again
Yeah same everytime I play weekly it hurts bad but I read somewhere that stretching it will make it worse idk, any updates?
I have had this pain in my quadriceps for ober a year now it wont go away 😭😭
U should get that check out!
Just doing it once gave me so much relief, thank you
You’re welcome.
amazing i feel better now after trying this..
thank u so much
😘😘😘
You're welcome!
I did standard duathlon and the result was a “duck walking monster” i did this and quad tension was all gone in no time💪💪
I thought this was too simple to sort me out after two days of agony but just 5 minutes totally sorted me out. I feel a fool not to have done this sooner!
I really appreciate your help DoctorJo
+Misa Ahangarha You're welcome. I hope it helps.
Dr.Jo thanks for your awesome video.
You're welcome!
.....continue.
Dr I had my leg checked out at the hospital and they said I have tissue damage on a muscle called rectus fermoris.
Did they say how severe it is?
No way, after I did these stretches and I read the comments and everybody was saying that it helped them instantly. I decided to stand up and try to walk again and I actually was able to walk so much better without pain wow. 😂
This was awesome advise ! I recently got tightness in my right quad I think from running. Thanks for this help 👍🏼
Thanks, and you're welcome!
Nice video! I feel some strain in a quad when doing sprints, if jump rope doesnt'hurt can I do it while healing? Thanks!
I've had chronic jumpers knee since last May from jump rope. I've never tried a long term stretching plan yet, ill give this a few weeks and see how my tendon feels. Hope it clears up, I miss doing my cardio.
MrBrownsugar85 I hope it does too. Good luck!
I think hes dead
I cannot thank you enough, worked out for the first time in…… longer than I care to admit and all today wanted to chop my legs off. This saved me another three days of unnecessary pain 😅❤️❤️❤️❤️ Thank you, thank you, thank you!!!!
You’re welcome!
Holy cow I feel so amazing after these stretches. Like I'm on a cloud!
great exercises! Thanks for the tips.
You're welcome!
When I sprint my quads would feel a sharp pain, would this be the appropriate stretch to help?
same
same dude i skated a 5 stair for like 6 hours and i can’t feel my thighs, i have school in 2 hours bruhh
I play soccer, and my leg(specifically my quad) has been hurting, should I be doing these stretches daily?
Yes. Hopefully they will help.
AskDoctorJo my right quad has been hurting for a good 2 weeks what should I do. Plz help
@@Sakib.A Hopefully the above video will help.
Hello, I've just started running and had no idea how to stretch, your videos are just great, thank you
You're welcome.
Wow this helped a lot
i had to comment since it was at 666 oh no 🤦♀️ but this deff helped
Hello doc Jo the excerices are very good...
Please suggest excercise for quad & hamstring muscle loss...
Thank you so much for this, the front of my right leg has been feeling like it needs stretching for months and this helped me alot
You're welcome.
Just what I was looking for. Thank you😀
You're welcome.
Thank you ... good stretches!
You’re welcome, and thanks!
Best stretching ever. I just got the pain so bad but after stretching it no more paining at all. Thanks for sharing this video it’s so helpful
You're welcome.
I just did squats yesterday with a bar and I’m dead. This really helped
Your videos have been great. I'm late to the party, but better late than never. Thanks so much for helping with my knee/IT band/runners injury!
You're welcome!
Thanks so much Doc for the variations
I found kneeling really stretch my quads instead of standing that I usually do :)
You're welcome.
Very helpful thank you doc !
You're welcome!
I love you. Thank you for the great videos.
You're welcome.
You need to stretch them for sure, but not to pain, just to tension. Gentle exercises should be fine. I have an isometric knee strengthening video if you want to check it out! Good luck!
Doc I stretched my quad muscles playing soccer yesterday morning do you think it's ok to do these exercises even though
Thank you! This made such a difference!
You're welcome!
Thank god i found this video!!! Thank you so much doc!!
You're welcome!
I hurt this part of my leg playing softball yesterday. These stretches deal with the exact spot I'm looking to stretch. Thank you Dr. Jo
You're welcome.
Thank you doctor, these exercises erase pain from every part of thigh except that I still feel pain on right portion of my thigh. Can you suggest me something.?
Thank you so much i wanted to go skate boarding but felt really bad in my quads. It helped a lot!
You're welcome!
Thank you for the advice
You're welcome.
Instant relief!!! Thanks for this video!!!
You're welcome!
These were great help thank you
You're welcome.
Although this didn’t totally eliminate my pain this did help relieve it pretty well so thank you :)
You’re welcome.
Feel defficuly when climbing on staries what to do
Thankyou doc. This actually worked.
You're welcome!
OMG, I feel much better now.
Great video Dr. Jo!!!
Thanks!
Will doing this before a work out help prevent soreness when working out and doing squats? I'm a beginner at these types of work outs
Excellent exercises. I could hardly walk! Excruciating knee pain! Found out that my quads were weak and tight. My Chiropractor has been stretching them, almost back to normal. I'm 67, the belt idea is genius! Thank you so much!😀
You're welcome!
thank u so much, thats helpful indeed
+Farya Yousaf You're welcome!
Great video! Thank you!
You're welcome!
Thanks a lot doc.
Played soccer aft a year and had the strain.
Thanks for the relief
You're welcome.
Oh my! This helped me walk more comfortably! Thank you!
You're welcome!
Thank you. .. I had a muscle problem but after these stretches I am felt much better
You're welcome.