Stretching the quad...

[Piratesoccer6]

Is there different ways that I can stretch my quad instead of the "standing up and just pulling the leg back"? I mean it sucks because I can sit there and stretch it for a good 5-10 minutes on and off, and no matter what I still pull it... Any tips?

[actusreus13]

Because of what the quads do and where they insert and attach, there aren't many options to stretch them. You could sit on your heels and lean backwards to get a good stretch but you'd be essentially still performing the same stretch plus stretching your abs (and straining your lower back at the same time). You can also push your hips forward when you stretch standing to get a better stretch as one of the quads actually crosses the hip joint.

If you keep pulling your quads despite stretching pre- and postgame, perhaps you don't warm up enough. Also, try strengthening your quads by leg curls and leg presses. Leg curls especially as they mimic the extension you perform when shooting. Hope this helps.

[appleCORR7]

Thats normally the best stretch for quads. But you MUST make sure that you are warm before you start stretching it off. If you stretch a cold muscle you'll just damage it more. So make sure that you do a few jogs etc before you even think about stretching it off.

If when your leg is back, you push your foot towards your butt then this will stretch the outer part of the quad too.

Hold each one for 15 seconds and try and keep still while you are doing it.

appleCORR

[Piratesoccer6]

Thank you for the tips... I guess that has been my problem, normally as soon as I step on the field I immediately stretch instead of running first... It's just if you pull that muscle, it makes it almost impossible to kick a ball at all, and it's one of the worst pains i've ever felt...

[actusreus13]

It happened to me a few years ago when I resumed playing after a few years of not touching the ball. The best thing you can do is to take at least a week off (I'd recommend two) and avoid power shots until you know the leg is back 100%. Try to use the medial side of your foot (inside) as much as you can instead of the top of the foot. Ice the thigh after games. Getting a massage can also speed up the healing process.
Definitely warm up well before vigorous stretching and kicking the ball.

[appleCORR7]

I also forgot to say ...

COOL DOWN!!

This is just as important as a warm up. Make sure you stretch off after you've played in the game. I always find a hot bath helps me too.

appleCORR

[2ManyHeaders]

Here's a stretch that works well, but is hard to describe. Kneel on the ground on your right knee with your left foot on the ground. Place your right hand on the ground. Reach back with you left hand (opposite of the leg you are stretching) and grab you ankle, pulling it towards your butt.

You want your torso and your right leg in a straight line, not bending at the hip.

This stretches the rectus femoris.