Quad strains are also fairly common in runners.
You can reduce the risk of strains by warming up your muscles before you stretch. Do a few minutes of light walking or other gentle cardio to get your blood flowing first. [5] X Research source
You can also strain your muscles by adding too much weight to the leg press machine.
If your pain is intolerable or your strain isn’t getting better with at-home treatment, seek medical attention.
Rest: Take a break from working out, especially if that’s what caused the strain. If your injury is severe enough, you may want to use crutches while walking to avoid putting weight on your leg. Ice: Wrap an ice pack or a bag of ice cubes in a towel and press it onto your strained leg. Use ice packs for 20 minutes at a time several times a day to reduce swelling and inflammation. Compression: Lightly wrap your injured leg in a soft bandage or an ace wrap. This is to help reduce further inflammation and to bring down any swelling. Elevation: Lie back on a couch or chair and raise your leg up higher than your heart. Try to do this whenever you’re sitting down to minimize future swelling.
If you have any heart, liver, or kidney problems, talk with your doctor before taking anti-inflammatory medication. [11] X Research source
Give your doctor a full list of any medications or supplements you’re already taking. This will help them determine if magnesium is safe for you. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source The typical recommended dose for adults is 400mg before bedtime. In addition to keeping your muscles healthy, magnesium can also relax sore muscles and help you sleep better. You can also add more magnesium to your diet by eating nuts and seeds, whole grains, leafy greens, and dairy products.
You can buy Epsom salt in most pharmacies. Don’t take an Epsom salt bath if you have any open wounds, serious burns, or skin infections, since it could cause irritation.
Fruits and vegetables in a rainbow of colors, which will help you get the vitamins and antioxidants you need to heal. Whole grains, such as brown rice or whole wheat bread. [16] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source Good sources of vitamin D, such as fatty fish (like tuna and mackerel), egg yolks, and fortified dairy products. Healthy proteins, like fish, poultry, eggs, dairy, and beans. Nuts and seeds, which are a great source of healthy fats.
If you aren’t sure whether or not to return to normal physical activities, talk to a doctor.
Self-massage is a great way to warm up your muscles, relieve tension, and prevent injuries. [22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Gently massage your quads and hamstrings with your hands or a tool (such as a foam roller) before exercising. A good rule of thumb is to be in shape to play your sport; don’t play your sport to get in shape.
These grades can help you figure out how long your strain will take to heal. Grade 1 usually takes about 13 days, grade 2 usually takes about 19 days, and grade 3 could take up to 21 days.
