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Thigh Care

We have to know the Thigh Care  because All of the body’s weight is supported by the Femurs/Thigh during many activities, such as running, jumping, walking, and standing. Thigh muscle strain is quite common in sports like football where kicking is repeatedly practiced. A Thigh muscle strain refers to a tear in the Quadriceps muscle group. The Quadriceps are located at the front of the thigh
and are responsible for extending (straightening) the knee. The Quadriceps group is made up of four muscles: Rectus Femoris, Vastus Lateralis, Vastus Intermedius and Vastus Medialis.

Usually, the muscle is forcibly stretched beyond its limits and the muscle tissue Anatomy of thigh strainbecomes torn during an activity such as sprinting or kicking a ball. A tear in a Thigh muscle is referred to as a Thigh strain and depending on its severity it is classified as a first, second or third degree strain:

  • a first degree strain is damage to a few muscle fibres
  • a second degree strain is damage to a more extensive number of muscle fibres
  • a third degree strain is a complete rupture of the muscle itself

Thigh Muscle Strain Signs & Symptoms

With a grade one Thigh strain the signs may not be present until after the activity is over. There may be a sensation of cramp or Thigh tightness and a slight feeling of pain when the muscles are stretched or contracted.

With a grade two Thigh strain there is immediate pain which is more severe than the pain of a grade one injury and produces pain on walking. It is confirmed by pain on stretch and contraction of the muscle. A grade two Thigh strain is usually sore to touch.

A grade three Thigh strain is a complete rupture of a muscle and is a serious injury. There is immediate burning or stabbing pain and the athlete is unable to walk without pain. Often there is a depression in the thigh at the location of the tear and a lump above the depression. After a few days with grade two and three injuries a large bruise will appear below the injury site caused by bleeding within the tissues.

Thigh Muscle Strain Treatmentthigh

What you can do

The immediate treatment for a Thigh muscle injury consists of rest, ice, and compression (never apply ice directly to the skin). This is aimed at reducing the bleeding and damage within the muscle tissue. Resting may be the common sense approach, but it is one that is often ignored by competitive athletes. This is unwise, since it does not take much to turn a grade one Thigh strain into a grade two, or a grade two Thigh strain into a grade three. As a general rule, grade one Thigh strains should be rested from sporting activity for about 3 weeks, and grade two Thigh strains for about 4 to 6 weeks. In the case of a complete rupture the Thigh muscle will have to be repaired surgically and the rehabilitation afterwards will take about 3 months.

Regardless of the severity of the Thigh injury, the treatment in the early stages is the same. The thigh should be rested in an elevated position, with an Ice Pack applied for twenty minutes every two hours, and a Compression Bandage applied. This should help to limit bleeding and swelling in the tissues. After the early days have been spent resting more active rehabilitation can be started.

Gentle resistance exercises and thigh stretching are important as they help to align the scar tissue that forms during the healing process. By aligning the scar tissue along the normal lines of stress the tensile strength of the Thigh muscle is enhanced.

At first gentle resistance is provided by a therapist, but as the Thigh muscle gets stronger then Resistance Bands can provide more of a challenge. The sets and repetitions are gradually increased and eventually Core strengthening can be started.

Core Strength and Core Stability exercises can improve muscle function across the trunk and pelvis and this can reduce the risk of Hamstring injury. Core strength exercises on a Gym Mat using a Swiss Ball and Resistance Bands are ideal. Once Core Strength and Hamstring strength are improved, then a return to functional activity is possible. With a grade one Hamstring strain gentle jogging can be initiated between seven and nine days after injury and straight line sprinting is usually started after 3 weeks. Many people find that Warm Pants (Compression Shorts) or a Thigh Support provide reassurance during this active rehabilitation.

Thigh Muscle Strain Prevention

What you can do

The following measures may have the effect of reducing the chances of sustaining a muscle strain:

  • Warm up prior to matches and training is thought to decrease muscle stretch injuries because the muscle is more extensible when the tissue temperature has been increased by one or two degrees. A good warm up should last at least twenty minutes, starting gently and finishing at full pace activity. Practicing sport specific activities helps tune coordination and prepare mentally for competition. Warm Pants (Compression Shorts) or a Thigh Support can help to retain muscle temperature and are very for the prevention of thigh muscle injuries.
    Professional Warm Up Guide
  • Recovery after training sessions and matches can be enhanced by performing a cool down. This is thought to help muscles get rid of waste products. This is also the ideal time to do stretching exercises.
    Professional Cool Down Guide
  • Maintaining good muscle strength and flexibility may help prevent muscle strains. Muscle strength allows a player to carry out match activities in a controlled manner and decreases the uncoordinated movements that can lead to injury.
  • Tight muscles are associated with strains. Stretching on a Gym Mat is helpful to maintain muscle length and prevent injury.
    Guide to Stretching Exercises
  • Diet can have an affect on muscle injuries. If a player’s diet is high in carbohydrate in the 48 hours before a match there will be a adequate supply of the energy that is necessary for muscle contractions. However, if the muscles become short of fuel then fatigue can set in during training or matches. This fatigue can predispose a player to injury. Carbohydrate and fluids can be replenished during training and matches by taking Energy Gels and Energy Bars.

Pulled Inner Thighs Muscles

An inner thigh strain is common among athletes and those who sometimes use sporadic twisting movements in their exercises. But in all reality, even a stepping motion or holding one position for too long can result in an inner thigh injury. Pulled inner thigh muscles can be quite frustrating, due to the hindrance of mobility, repeated injuries and relatively long period of healing process. Proper treatment is important so that swelling, inflammation, and the development of scar tissue are limited, and doing stretches in proper manner can be helpful for such injuries

Causes and Symptoms of Pulled Inner Thigh Muscles

1. Symptoms

At the moment this injury occurs, you are likely to hear or feel a muscle in your inner thigh go pop. You may also experience pain, tenderness, swelling, warm sensation, and redness in the injured area. The pain may worsen when you move the hip, and you may observe bruises in the injured inner thigh region.Muscle spasms can also occur. If there is a complete rupture of the muscle, you may feel a lack of fullness in the groin area.

2. Causes

There are many causes of pulled inner thigh muscles. These causes vary case by case, however, some are relatively common. Prolonged overuse of or a sudden increase in the intensity of an exercise or activity involving the inner thigh can lead to injury. For otherwise sedentary people, a single instance of intense unusual activity, such as kicking, can also lead to injury. Another less common cause is a strong blow to the inner thigh area, as in contact sports or even in violent situations.

Risk factors: Besides those relatively common causes of pulled inner thigh muscles, you should also take care of certain risk factors. The risk such an injury increases with sports that require kicking, such as soccer and football, and also sports such as horseback riding and gymnastics, where muscles are used to keep the legs together. Sports that require fast pace and quick acceleration such as ice hockey and track and field can also increase the risk of incurring injuries to the inner thigh. Other risk factors are previous episodes of thigh injury, and also inability to be flexible and a lack of strength in the legs.

When to Seek Medical Help

Based on the degree of pulled inner thigh muscles, there are a few symptoms that are signposts for seeing a doctor, including difficulty in walking, pain while sitting or lying down, and pain in the injured region at night. This is quite essential for the possibility that the muscle may have ruptured completely and will require surgery.

In general, if your symptoms are not subsiding after a few days of being injured, you should go see a doctor. There may be other instances where you notice unusual issues. These are complications that you should be aware of and should notify your doctor about immediately.

How to Relieve Pulled Inner Thigh Muscles

1. Rest

As a general rule, you must rest when you have injured your inner thigh. If it hurts while walking, you should not be walking around unnecessarily. Any activity that brings discomfort should be stopped for a while.

2. Ice Compression

You can ice the injured area for fifteen minutes, every three hours. This method is particularly important to do within the first three days of your injury, which will bring the swelling down.

3. Build up Strength

Once you feel that your pulled inner thigh muscles have healed completely and the inner thigh does not feel painful anymore, do some inner thigh exercises so as to regain strength gradually. This can help protect the injured area as well as prevent repeated occurrence.

4. Do Some Stretches to Help

There are some tested and effective stretches to help with your pulled inner thigh muscles. Here we list some common and easy to do stretches.

Safe stretching: Stretching improves flexibility and prevents injuries in the future. When you stretch, only go as far as you don’t feel pain. Hold the position for a maximum of 25 seconds. Make sure you breathe deeply while you stretch.

Seated straddle stretch. This stretch targets the whole thigh muscles. Sit comfortably with your legs spread apart, tighten your abs, and straighten your spine. Inhale, and as you exhale, bend at your waist and go as far forward as you can. Hold for 25 seconds, then return.

Butterfly stretch. Sit with your back straight, legs on the floor and knees bent. Bring your soles together and inwards to your crotch. With elbows on the inside of your knees, lean forward and push the knees down with your elbows. Hold for 20 seconds then return and repeat.

Hurdler stretch. Stand on your healthy leg, toes pointing forward. Stretch the injured leg behind, toes pointing forward. Drop your pelvis towards the floor as you bend the injured leg at the knee. Hold for 20 seconds and then return and repeat.

5. Medications

At times, medication may be important for curing pulled inner thigh muscles. Aspirin or ibuprofen can be sufficient to relieve pain; however, these medications should not be taken for a week prior to surgery. Ointments that apply to the injured area can be useful as well. For inflammation, corticosteroid injections may be administered.

6. Surgery

Usually, the aforementioned conservative treatments will do the trick. But there are some exceptions then you may want to consider surgery. While surgery may give relief, it is a last resort. Not everyone can return to his or her previous level of activity after a surgery. Talk the pros and cons of surgery with your doctor. Also consider getting a second opinion.

Possible complications include the following:

If the pulled inner thigh muscles are not treated timely or appropriately, healing time may be prolonged. For not sufficient healing time or getting back to your activities too soon, you may experience recurrence of symptoms and repeated injuries. In severe cases, the strain may progress into a prolonged disability, a complete rupture or another injury by limping and favoring the injured leg, if the injury is left untreated

How to Prevent Pulled Inner Thigh Muscles

Some precautions can always be taken to prevent inner thigh injury. You should condition your muscles with exercises specifically designed for the thigh, and make sure you stretch before and after exercise. Always warm up before any workout or sports activity, and take time to do a proper cool down after a workout session. If you do get injured, consult a physician or a personal trainer, and take all the time to heal and don’t resume activity too soon or you will get injured again.

Source from – Internet and from personal life