The Rectus Femoris is the most commonly strained muscle of the quadriceps. This is likely due to the fact that it crosses both the hip and knee joints, aiding in hip flexion and knee extension.
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In Phase 1 of Quad Strain Rehab I usually start by assessing how much load the quads can tolerate. Every individual is different, but in general, I find that most people can handle the lower loads of isometric exercises since they do not involve lengthening and shortening of the quads while contracting.
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Here are a few examples of some of the isometric exercises I might use in Phase 1. Bear in mind that not every exercise here will be good for every person. My exercise selection and prescription will vary based on the goals of the individual.
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Once the person is able to perform their isometric exercises for about 5 sets of 45 seconds, then I start to progress them to Phase 2.
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However - the phases of rehabilitation should always be seen as a continuum. That means that I may have them perform some “level 2” exercises but keep a few “level 1” exercises in their program as well. It all depends on the individual!
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The goals of the exercises in Phase 2 are to increase the concentric and eccentric contractions in the quads and to begin building back a foundation of strength. The exercises shown here can help target the quads.
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Again, each individual is different and will require different things. Maybe they can only tolerate a partial range split squat or front squat at first. That’s fine. See what load they can tolerate and build up from there.
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In Phase 3 of a quad strain rehab, my goals are to continue to improve strength, and to start addressing power production and deceleration.
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Here are some examples of exercises I might use during this phase. As always, I see what the person in front of me can tolerate and go from there.
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You can also start to get a little more creative in this phase and make the exercises more sport and position specific. As long as the principles of foundational strength, power production, and good deceleration are being addressed and trained in this phase.
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If you have any questions, feel free to leave them below 👇
#physicaltherapy #quadriceps #hiprehab