Quadriceps Strain

Quadriceps strains tear front thigh muscles, common in kickers, sprinters. Symptoms: pain, swelling, weakness. Grades 1-3. Untreated, risks chronic weakness.

Home Exercise Protocol

Week 1-2:
Quad Stretch (2 sets, 15 sec): Pull heel to butt, hold chair.
Isometric Quad (2 sets, 10 sec): Press knee down, hold.
NovaWell Hack: “Power Glide” (2 sets, 10 reps): Extend knee 5° slowly.
Week 3-4:
Band Leg Extension (2 sets, 12 reps): Extend knee with band.
Mini Squat (2 sets, 12 reps): Squat to 30°, hold chair.
NovaWell Hack: “Quad Pulse” (2 sets, 10 reps): Pulse knee 2 inches in extension.

Objective: Ease pain, rebuild strength, restore function

Equipment: Resistance band, chair