Quad muscle tear rehab. Phase 1.
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- เผยแพร่เมื่อ 7 มี.ค. 2024
- Our sports injury expert, Tommy Brennan, guides you through the exact exercises you need to address a quad muscle tear from the very start. Reps and sets are included as well as exactly where you should feel each exercise working along with nuianced advice like "whats ok to feel and not to fee" during and after the exercises. This video gives you everything you need to help get started with your rehab. Please watch our next videos for the following stages of rehabilitation to get you back sprinting, jumping, and playing sport again. #rehab #physiotherapy #quadinjury #quadtear #quadmusclerehab #sportinjury #gymrehab #sportsphysio
Lying Isometric Quad Hold (8-10 reps of 10s) 2:45
Single Leg Bridge Hold (8-10 reps of 10s) 3:14
Standing Quad Hold Pump (3 reps of 20s-10pumps) 3:56
Swissball Wall Sit (3 reps of 90s) 5:06
Seated Leg Extension (stop when you feel you can do 3-4 reps) 6:06
You’re a legend. Thanks
Glad to help no problem at all. If you would like any other questions answered just comment here and I'll do up the videos.
I’m currently 7 days post a grade 2 tear. I’ve been doing isometric quad contractions and some of your exercises here. Feel like it maybe another week before light jogging. Though I have still been walking 10k steps a day. Hope to hit phase 2 in 2-3 weeks
Yes that timeline seems correct. Judge it off your symptoms. Slight pain during exercise is ok but it shouldn't really 'hurt' you. Get the muscle working , let it rest, and repeat.
Great and useful resource this, is there a phase 2?
th-cam.com/video/ShBUvvvPN3Y/w-d-xo.htmlsi=1i1nZD_f6Pwb1ryZ hi @ip6310 yes there are two more videos in this quad rehab sequence. I've included phase 2 and also check out my Return To Play quad rehab video
Thank you 🙏🏾
Very helpful video. Thank you
Great. Stay tuned for the next phase of rehab. I will be posting it next week . These will include more advanced exercises.
Brilliant. Thanks
So we hold for 10 seconds for 8-10 reps and that’s a set. But how many sets per exercise or is it only one set per exercise.
Hi. It depends on what you are able for. For me you should be doing 2 to 4 sets per exercise and doing this programme every second day. It depends on your own time and motivation. Does that make sense?
Okay got it 👍🏼 thanks
Hey there, appreciate the video. Was just wondering how to manage the early stage jogging. Should I start jogging on the offf days of the exercises or jog the same day I do the exercises and continue with the one day on and 1 day off? Thank you
Hi @johnbresciani5933 thanks for your question. At this stage because the exercises aren't high load amd the running you will be doing will also be low intensity it's fine to do them on the same day. Make it fit into your lifestyle so at this early stage, both options should be fine.
@@tommybrennan8153 Awesome, appreciate the prompt reply
When is it a good time to add long walks and stretching? It's been 2 weeks since my grade 1 strain and I only started doing your exercise today.
Hi @sephtronz2176 ok you should be able to walk daily now. Walking is fine. There is no need or real benefit in stretching. The exercises in this series is all you need to fully recover.
Hi, How many times do you recommend doing phase 1 before moving to phase 2?
And what's you opinion on massage? I was told avoid it when i was newly injured, but it's been 3 weeks now.
Thanks a lot!
@sephtronz2176 hi. When you have no pain with stage one move onto stage 2 exercises, at 3 weeks you should be able for phase 2. They are tougher exercises and its ok to feel it a little bit the first time or two. You should be able to jog soon too. Regarding massage, you can get it if you want but it wont help speed up recovery times. So its unnecessary unless you want a massage.
@@tommybrennan8153 Still have mild pain the quad (outer side near the knees), but no pain during the exercises. I am planning to move onto phase 2 by the end of the week.
Thank you very much!
@@sephtronz2176 sounds good 👍
I tear my quad almost years ago now i am really slow in sprinting any advice for me please
Hi. Thanks for commenting. Have you looked at all these videos on quad rehab and followed the running plan? I'd suggest doing 2 leg strength sessions per week and 2 or 3 running sessions, gradually building up intensity over the next several months. It won't just suddenly be perfect. Gradually doing more every few weeks will increase your capacity and enable you to run better. That make sense?
How long after, intense sport such as football can be played? Also how to make sure you’re ready to make sure it doesn’t tear again?
Ok so these exercises are a good starting point but they wouldn't be enough to return to full on aggressive play or sprinting. I'll do up another video on this next week showing the next progression of exercises to move onto. You need to progress to the 3rd phase of rehab of heavy strength and plyo exercises to know that the muscle can cope with 100% power. Any other questions?
Oh I understand, will wait for the other videos :) thanks