After any muscle strain/tear, the two most important factors to re-establish are normal muscle length and eccentric strength. Whether it is a recent injury or a chronic niggle, working on both of these is essential to your rehab.
Here are 2 quick fixes to managing a quadriceps strain.
1) Couch Stretch
This is similar to the hip flexor stretch, with more emphasis on the quads, especially the rectus femoris.
HOW TO: Kneeling on the knee of the leg you want to stretch > keep your back straight and your trunk upright > have the foot of the leg you are kneeling on elevated on a block/chair/bench/wall > gently engage/clench your glutes > sink your pelvis back towards the elevated foot until you feel a comfortable stretch in the quads > hold for 30secs-2mins > 3 reps each side.
2) Bulgarian Split Squat
AKA Rear foot elevated split squat. An excellent way to strengthen the quads and improve their tolerance to a loaded stretch position. The front leg is doing the heavy lifting, while the back leg is holding tension through the quads while being eccentrically challenged.
HOW TO: Standing with one leg elevated on a chair/bench behind you > keep your back straight and your trunk upright > slowly lower the back knee down towards the ground > then stand back up by driving through the front heel > repeat for 3 sets of 8-12 reps each side.
Our caring and friendly Chatswood or North Sydney Physio team would love to help you out, so reach out to us if you have any questions.