Quadriceps Contusion (Thigh Bruise) and Strain Rehabilitation Exercises
You may do all of these exercises right away.
- Quadriceps stretch: Stand an arm's length away from
the wall, facing straight ahead. Brace yourself by
keeping the hand on the uninjured side against the wall.
With your other hand, grasp the ankle of the injured leg
and pull your heel toward your buttocks. Don't arch or
twist your back and keep your knees together. Hold this
stretch for 15 to 30 seconds. Repeat 3 times.
- Quadriceps isometrics: Sitting on the floor with
your injured leg straight and your other leg bent, press
the back of your knee into the floor by tightening the
muscles on the top of your thigh. Hold this position 10
seconds. Relax. Do 3 sets of 10.
- Straight leg raise: Lie on your back with your legs
straight out in front of you. Tighten up the top of
your thigh muscle on the injured leg and lift that leg
about 8 inches off the floor, keeping the thigh muscle
tight throughout. Slowly lower your leg back down to the
floor. Do 3 sets of 10.
- Heel slide: Sit on a firm surface with your legs
straight in front of you. Slowly slide the heel of your
injured leg toward your buttock by pulling your knee to
your chest as you slide. Return to the starting
position. Do 3 sets of 10.
- Prone knee bends: Lie on your stomach with your legs
straight out behind you. Bend your knee so that your heel
comes toward your buttocks. Hold 5 seconds. Relax and
return your foot to the floor. Do 3 sets of 10. As this
becomes easier you can add weights to your ankle.
Written by Tammy White, M.S., P.T., for McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.