A thigh muscle injury is common in all sports but in particularly where kicking is repeatedly practised, like football or rugby. Straining a thigh muscle means tearing one or more of the quadriceps muscle group. The quadriceps are located at the front of the thigh and are responsible for straightening the knee. A tear in a thigh muscle is referred to as a strain and depending on its severity it is classified as a first, second or third degree strain.

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The static dynamic and reactive stabilization phase:

1. Lunge stretch (backwards)

Keep feet together and step backwards with right leg into lunge. Reach right hand to the sky, bend your torso to the left. Straighten torso and step forward into the starting position. Alternate sides and repeat for 10-15 repetitions.

1b. Lunge stretch backwards and moving

This exercise is the same as the lunge stretch backwards but instead of returning to the start position, walk forwards into the next position.

2. Inverted Hamstring

Stand on one leg in good postural position, holding onto a wall, chair or table with one hand for stability and reaching out to the side with the other hand. Shoulder blades should be kept down. Maintaining a straight line from ear to ankle, bend over at the waist, raising opposite heel to the sky. You should feel the stretch then return to standing position and contract hamstrings, gluteals. Make sure back is kept flat and your shoulders are parallel to the ground.

2b. Inverted hamstring progress (no chair)