Diagnosis Explanation:

A quadriceps strain is a partial or complete tear of the quadriceps muscle (front thigh), often caused by sudden acceleration, sprinting, jumping, or overuse. Symptoms include pain in the front of the thigh, swelling, bruising, weakness, and difficulty bending the knee or extending the leg. Severity is classified as:

• Grade 1 (Mild): Minor stretching, slight pain, no significant strength loss.
• Grade 2 (Moderate): Partial tear, swelling, weakness, difficulty walking.
• Grade 3 (Severe): Complete tear, significant weakness, possible bruising and severe pain, may require surgery.

Specific Work Modifications:

• If your job requires standing or walking: Take frequent breaks to sit and use compression sleeves to reduce swelling.
• If your job involves lifting: Avoid sudden knee bending or heavy lifting that puts stress on the quadriceps.
• If your job is desk-based: Keep the leg elevated when sitting and perform gentle mobility exercises.
• Avoid: Sudden movements, prolonged standing, heavy lifting, deep squats, and excessive stair climbing.

Specific Activity Modifications:

• If you run or play sports: Avoid sprinting, jumping, and sudden direction changes. Switch to low-impact exercises like swimming or cycling.
• If you hike: Use trekking poles and avoid steep inclines.
• If you do weightlifting: Avoid deep squats, leg presses, and lunges. Focus on upper-body workouts until pain decreases.
• Avoid: Sprinting, explosive movements, sudden stops, and heavy lower-body lifting.

Recommended Supplements:

• Collagen Peptides – 10g daily for muscle and tendon repair.
• Magnesium – 300-400mg daily to aid muscle relaxation and prevent cramping.
• Vitamin C – 500mg daily to support collagen synthesis.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Protein Supplement (if needed) – 20-30g post-exercise to support muscle healing.

Recommended Nutrition and Hydration:

• Increase Lean Protein (chicken, fish, eggs, tofu) to aid muscle recovery.
• Eat Anti-Inflammatory Foods (berries, leafy greens, turmeric, nuts) to reduce swelling.
• Consume Potassium-Rich Foods (bananas, sweet potatoes, spinach) to prevent cramps.
• Limit Processed Foods & Excess Sugar to reduce inflammation.
• Hydration: Drink 8-10 cups of water daily, and consider electrolyte drinks if sweating frequently.

Home Exercise Prescription (Quadriceps Strain Rehabilitation)

Early Phase (0-2 Weeks, Reducing Pain & Swelling):

• RICE Protocol – Rest, Ice (15-20 min, 3x/day), Compression (with a wrap or sleeve), Elevation.
• Quadriceps Sets – Tighten thigh muscles, hold for 5 seconds, repeat 10 reps, 3x/day.
• Ankle Pumps – Move ankle up and down to improve circulation, 10 reps, 3x/day.
• Seated Knee Extensions (Pain-Free Range) – Slowly extend knee, hold for 5 seconds, repeat 10 reps, 2x/day.

Strengthening Phase (2-6 Weeks, Improving Strength & Stability):

• Straight Leg Raises – Keep knee straight, lift leg, hold 5 seconds, repeat 10 reps, 2x/day.
• Glute Bridges – Lie on back, lift hips while keeping hamstrings relaxed, 10 reps, 2x/day.
• Mini Squats (No Deep Bending) – Slight knee bends while keeping weight on heels, 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Strengthening & Return to Activity):

• Step-Ups – Step onto a low platform, push through the heel, repeat 10 reps, 2x/day.
• Eccentric Quad Strengthening – Slowly lower into a squat position, 10 reps, 2x/day.
• Stationary Cycling – Low resistance for 10-15 minutes/day to improve mobility.

Helpful Books:

1. The Running Injury Recovery Program – Dr. Paul Hobrough.
2. Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success – Brad Stulberg & Steve Magness.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.