how to rehab a upper thigh injury

Thigh strain treatment.

• Protect. Protect your injured muscle by wearing a thigh support or compression bandage. Compression helps reduce swelling and protects the area.
• Rest. Rest from all sporting activities in the early stages of healing. Continuing to train on an injured muscle will prevent it from healing properly.
• Ice. Apply ice or better still a cold therapy and compression wrap for the first 72 hours after injury. Apply ice for 10 minutes every hour initially ...
• Sports Massage.

Full Answer

What are the best tips for upper thigh pain treatment?

Apr 13, 2019 · Apply different rehabilitation strategies based on stages of healing for soft tissue injuries of the thigh. • Recognize appropriate activities to increase muscular strength and endurance for the hamstring, quadriceps, and groin muscle groups. • Identify appropriate functional activities for rehabilitation of thigh injuries.

How do you treat a torn muscle in your thigh?

Mar 10, 2022 · Initial treatment for a thigh strain should be to apply the cold therapy PRICE principles of protection, rest, ice, compression, and elevation. Protect Protect your injured muscle by wearing a thigh support or compression bandage. Compression helps reduce swelling and protects the area. Advert Rest

What is a thigh strain and how to treat it?

Nov 21, 2018 · Physical therapy and gentle exercise may help to treat upper thigh pain. Treatment for upper thigh pain depends on its cause. Minor injuries often improve with home treatment, including rest, heat,...

What are the symptoms of upper thigh pain?

Treatment. Wrap thigh with a wet bandage to insulate skin (ace bandage). Frequently ice the injury for 10-30 minutes. Use crutches for second and third degree contusions. Isometric exercises while using ice will control hemorrhaging. Stretching. A thigh sleeve or "donut pad" are often helpful on return to play.

How long does it take for upper thigh muscle to heal?

If you are injured, take the time needed to let the muscle heal before you return to sports. Wait until your muscle strength and flexibility return to preinjury levels. This can take 10 days to 3 weeks for a mild strain, and up to 6 months for a severe strain, such as a hamstring strain.

How do you treat an upper thigh injury?

In most cases, thigh pain can be treated with home remedies such as: ice. heat. over-the-counter medications such as acetaminophen (Tylenol) or ibuprofen (Advil)

How do you rehab a pulled thigh muscle?

Lying leg extension To stretch the back of your thigh, lie on your back and lift one leg towards your chest. Place your hands behind the knee. Gently pull your leg towards your chest - you should feel a stretch in the back of your sore thigh. Hold for up to 10 seconds then return your leg to the floor.Feb 25, 2022

Can you tear a muscle in your upper thigh?

Symptoms. A person who experiences a muscle strain in the thigh will frequently describe a popping or snapping sensation as the muscle tears. Pain is sudden and may be severe. The area around the injury may be tender to the touch, with visible bruising if blood vessels are also broken.

Should you massage a thigh contusion?

Do not put heat on the contusion. This can make swelling worse. Also, do not massage the area without talking to your doctor first. When the doctor says it's OK, you can do muscle strengthening and stretching through physical therapy (PT) or an at-home exercise program.

When should you start rehab after injury?

The general recommendation for those who have been injured is to start rehab with range-of-motion exercises around 72 hours after injury, and it can continue for a period of several weeks or months.Jul 7, 2020

Should you exercise a pulled thigh muscle?

Thigh strain rehabilitation exercises should include both stretching and strengthening exercises, and should only be done pain-free after the initial acute phase has passed. Torn thigh muscles do often recur, so it is important to do a thorough, gradual rehabilitation program.Feb 21, 2022

How can I speed up muscle recovery?

How to Speed Up Muscle Strain RecoveryApply ice or a cold compress immediately.Alternate ice with heat therapy.Perform simple low-impact exercises and stretching.Knee and calf massage for leg muscle strain recovery.Elevate the injured muscle.May 27, 2021

How to get rid of a sprained leg?

Bend the back knee towards the floor, but don’t let it touch. Keep your back upright throughout and don’t let the front knee move forwards past the toes. Start with 2 sets of 10 reps with the injured leg in front and then do 2 sets of 10 with the injured leg behind.

Why do muscles tighten up after injury?

After an injury, the muscle usually tightens up to protect the injury and prevent further injury. Whilst this may be useful in the early stages, it can slow the process of returning to sport and make you more prone to future injuries if not corrected.

What muscles are used to straighten the knee?

The quad muscles are responsible for straightening the knee. This exercise can be performed using no weight, ankle weights, a resistance machine or resistance band. Start with no weight and then progress to either ankle weights or a resistance band. Straighten the knee then slowly return to the start position.

How to get rid of a knee pain?

Active range of motion exercises. This exercise is useful in the early stages of rehabilitation whilst motion is particularly limited. Simply bend and straighten the knee through its full pain-free range of motion. This can be done in the sitting position, the standing position and lying down. Do not overstretch too soon.

How to stretch quadriceps?

This can be performed in either standing or laying on your front. Pull the foot of the injured leg towards your buttock until you can feel a gentle stretch on the front of the thigh. To increase the stretch, tilt your hips backward. Hold for 20-30 seconds and repeat 3 times.

How to stretch a swollen buttock?

This can be performed in either standing or laying on your front. Pull the foot of the injured leg towards your buttock until you can feel a gentle stretch on the front of the thigh. To increase the stretch, tilt your hips backward. Hold for 20-30 seconds and repeat 3 times. Do this at least 3 times a day.

How to stretch your hips?

Kneel with one knee on the floor and the other foot out in front with the knee bent. Push your hips forward and keep the back upright. You should feel a stretch at the front of the hip and top of the thigh. Hold for 20-30 seconds, repeat 3 times, at least 3 times a day.

What is a thigh strain?

A thigh strain is a name often given to a tear of the quadriceps muscles at the front of the thigh. The quadriceps muscles consist of the vastus lateralis, vastus medialis, vastus intermedius, and the rectus femoris. A strain is a tear in the muscle and can range in severity, from a very small tear to a complete rupture.

What is a quadriceps strain?

A strain is a tear in the muscle and can range in severity, from a very small tear to a complete rupture. Quadriceps muscle strains usually occur during activities such as sprinting, jumping or kicking. You are more likely to sustain an injury if you haven’t warmed up sufficiently. Any of the quadriceps muscles can tear, ...

Why is sports massage important?

Massage helps to increase blood flow to the muscles, which aids the healing process. Massage helps improve your flexibility and loosens any tight knots or lumps following injury. It is also thought to realign scar tissue and improve tissue elasticity.

Can quadriceps tear?

Any of the quadriceps muscles can tear, but probably the most common is the rectus femoris. This is because it is the only one of the four muscles which crosses both the hip and knee joints. Therefore this makes it more susceptible to injury. Quadriceps muscle strains usually occur at one of two locations in the muscle:

What is a bulls eye lesion?

This is a tear higher up your thigh, in the belly of the thigh muscle, nearer the hip. This is commonly known as a ‘bulls-eye’ lesion. Other injuries to the thigh muscles include: Injury to the rectus femoris tendon will be felt at the origin of the muscle at the hip. This can be a tenon strain ...

Who is Mike Walden?

Mike Walden. Mike is creator & CEO of Sportsinjuryclinic.net. A qualified Sports Injury Therapist with a degree in Physical Education, Sports Science and Physics, and a Postgraduate Certificate in Education.

How to treat upper thigh pain?

Share on Pinterest. Physical therapy and gentle exercise may help to treat upper thigh pain. Treatment for upper thigh pain depends on its cause. Minor injuries often improve with home treatment, including rest, heat, ice, compression, elevation, and gentle massage.

Why does my upper thigh hurt?

Rarely, pain in the upper thigh can be due to a blood clot in a blood vessel. Also called deep vein thrombosis (DVT), this painful condition can become life-threatening if the clot breaks loose and travels to the lungs, heart, or brain.

Why does sitting cause pain?

Sitting for long periods can put pressure on the joints and muscles, particularly of the hips and legs. Lack of activity may also cause the muscles to weaken, triggering widespread muscle pain.

What is a sprain in a sprain?

A sprain is a torn or stretched ligament. Ligaments connect bones to other bones. A strain is a torn or stretched muscle or tendon. Tendons connect muscles to bones. Symptoms of a strain or sprain include: sudden pain following a fall, an intense workout, or an overstretched joint.

Where does fibromyalgia pain occur?

Leg pain often occurs just above the knees and on the back of the upper thighs. Various types of arthritis can cause pain throughout the body, including in the thighs.

Why does my thigh feel numb?

Damage to or pressure on the lateral femoral cutaneous nerve. , a nerve that affects feeling in the outside of the thigh, can cause this painful sensation. A person may experience this pain as burning or shooting, and the condition can cause periodic numbness in the upper thigh and hips.

What are the symptoms of DVT?

Trusted Source. of developing DVT. Symptoms include: unexplained pain in a leg that does not get better after a few days.

What is a thigh strain?

A thigh strain or quadriceps strain is a tear in one of the four quadriceps muscles at the front of the thigh. These muscles consist of the vastus lateralis, vastus medialis, vastus intermedius, and the rectus femoris. The most common muscle to injure is the rectus femoris as it crosses both the hip and the knee joint ...

What happens if you tear your knee?

A lump, bump or muscle spasms may occur. In the case of a Grade III tear, a gap in the muscle may appear and you lose the ability to straighten your knee.

How to tell if you have a quadriceps strain?

Symptoms of a Quadriceps Strain/Pull: 1 Sudden sharp pain at the front of your thigh. 2 Swelling and bruising may develop. 3 A lump, bump or muscle spasms may occur. 4 In the case of a Grade III tear, a gap in the muscle may appear and you lose the ability to straighten your knee.

How long does a sprain last?

Depending on the severity of a Grade I or mild Grade II strain, the initial acute protection phase may last anywhere from three to five days and up to two weeks.

How to protect a site from injury?

Initially, you may choose to “protect” the injury site. This may include the use of crutches to assist with walking. Even using a simple ACE wrap is a method of protecting the site from further injury. Refrain from an activity that may have caused the injury. Avoid aggressive stretching.

What muscles are tight?

Tightness in your hip flexors or quadriceps muscles. Weakness in your glutes/buttock muscles. Performing activities that are above your ability level. Performing tasks that your quadriceps muscles are not accustomed to or haven’t performed before.

How to warm up quadriceps?

This allows for better mobility and also prepares the tissues for exercise. Use a self-massage tool or a foam roller to roll up and down the quadriceps as part of your warm up.

How to help thigh pain?

Exercise . Exercise has been proven to help thigh pain that involves your muscles, bones, ligaments, tendons, and nerves. This is known as your musculoskeletal system. If your pain is coming from your back, lumbar stretches and strengthening exercises may be done to relieve pressure from spinal nerves.

How to stop a thigh ache?

Ice may help to decrease painful inflammation in your thigh's muscles and tendons. Ice should be applied for 10 to 20 minutes several times a day . Never apply ice or a frozen ice pack directly against your skin, as this can cause frost burns.

Why does my thigh hurt?

Thigh pain may be caused by a pinched spinal nerve. Both herniated lumbar discs and low back arthritis may pinch on the nerves that exit your spinal column and travel down your thigh. 1

What muscles are on the back of the thigh?

They allow you to straighten your knee and bend at the hip. Your hamstring muscles are on the back side of your thigh. They allow you to bend your knee.

Why does my lower back hurt?

Weakness in your thigh muscles. Difficulty sitting or rising from sitting. Pinched nerves typically cause thigh pain that changes depending on your spine's position, so this can be a clue to your doctor that your low back is actually causing your thigh pain. 2.

What causes pain in the back of the thigh?

Overuse and repeated stress to your thigh muscles may cause inflammation in your tendons. This condition is known as tendonitis . Symptoms of quad or hamstring tendonitis include: Pain in the front or back of your thigh, usually near your knee or hip.

What is the band on the side of the thigh called?

Your iliotibial band is a thick piece of tissue and fascia (connective tissue densely packed with nerves) that runs down the outer side of your thigh. Sometimes it can become irritated with overuse or repeated stress. This is a common running injury known as iliotibial band friction syndrome (ITBS) .

What does it mean when your upper thigh hurts?

Symptoms of upper thigh pain. Thigh pain can range from a mild ache to a sharp shooting sensation. It may also be accompanied by other symptoms including: When pain comes on suddenly, there’s no apparent cause, or it doesn’t respond to home treatments, such as ice, heat, and rest, you should seek medical treatment.

What is the most serious complication of thigh pain?

The most serious complication of thigh pain is typically related to DVT, which can be life-threatening if not treated. If you experience any of the following symptoms, you should seek medical treatment:

How to treat hypothyroidism?

lead poisoning. Treatment involves identifying the underlying cause, then taking measures such as wearing looser clothing or losing weight to alleviate pressure . Exercises that reduce muscle tension and improve flexibility and strength may also help alleviate pain.

What causes a burning sensation in the outer part of the thigh?

Caused by pressure on the lateral femoral cutaneous nerve, meralgia paresthetica (MP) may cause tingling, numbness, and a burning pain in the outer part of your thigh. It typically occurs on one side of the body and is caused by compression of the nerve.

How to treat a hip flexor strain?

swelling or bruising at your hip or thigh area. Most hip flexor strains can be treated at home with ice, over-the-counter pain relievers, heat, rest, and exercises. In some severe cases, physical therapy and surgery may be recommended.

Can a hip flexor cause pain?

Hip flexor muscles can be strained with overuse, and can cause pain or muscle spasms in your thighs as well. Other symptoms of hip flexor strain may include: pain that seems to come on suddenly. increasing pain when you lift your thigh toward your chest. pain when stretching your hip muscles.

What are the symptoms of DVT?

Symptoms include: sudden shortness of breath. chest pain or discomfort that worsens when you take a deep breath or when you cough.

How to help a sprained thigh?

1. Try the RICE method. When you feel thigh pain, you can immediately use the RICE method. The RICE method is a first aid treatments that can help reduce inflammation and pain, and help with healing. It's used with muscle strains, sprains, bruises, and other injuries.

How to get rid of a swollen thigh?

Applying light pressure can help alleviate the pain. Try stroking the legs in an upward direction , kneading the muscles with your hands, or press deeper pressure along the muscle .

Why do my hamstrings hurt?

The hamstrings and the quadriceps tend to be at a higher risk of painful strains because they cross the hip and knee joints, are used in straightening and bending the legs, and can be injured in running, jumping and various sports. If you have thigh pain, there are ways you can try to alleviate the pain. Steps.

What muscles are involved in thigh pain?

There are three groups of muscles in the thigh that can cause pain: the hamstring muscles at the back of the thigh, the quadriceps muscles at the front of the thigh, and the adductor muscles of the inner thigh.

What is the best medicine for thigh pain?

These medicines can also reduce the inflammation. OTC pain medication, such as ibuprofen (Advil, Motrin IB) or aceta minophen (Tylenol ), can be taken to reduce pain and inflammation.

How to heal a hamstring injury?

Perform stretching exercises. Stretching can help limit the damage and limit the risk of re-injury. Stretching exercises are especially helpful if you injure your hamstring (the back of the thigh) or have pain in your inner thighs.

How to stretch hamstrings?

For a good hamstring stretch, sit on the floor with one leg straight out and the other bent. Lean towards the straight leg, rotating at the hips. You should feel the stretch in the back of the thigh.