The two main groups of muscles in the thigh that can be injured:

Quadriceps muscles (front of leg):

Hamstring muscles (back of leg):

How does it happen?

This injury often happens during activities such as:

• Sprinting.
• Jumping.
• Kicking.
• Lifting weights.

It occurs when the muscle contracts forcefully and overstretches.

What does it feel like?

You may notice:

• Pain at the front of your thigh.
• A “tearing” feeling at the time of injury.
• Tightness after activity.

Other symptoms can include:

• Muscle spasms.
• Weakness.
• Swelling.
• Reduced movement.

What should I do?

The first 24–48 hours are important:

Pain relief

• Take painkillers (e.g. paracetamol or ibuprofen) if suitable for you.
• Follow the instructions and check with a pharmacist if unsure.

Rest

• Reduce activity for the first two days.
• Avoid running or strenuous exercise.

Ice

• Use a cold pack (wrapped in a towel) for up to 20 minutes.
• Every two hours for the first three days.
• Then three times a day until swelling reduces.
• Do not put ice directly on your skin.

Move gently

• Try to walk normally if you can.
• Gentle movement helps recovery.

Elevation

• Keep your leg raised above hip level when resting (first two days)

What should I avoid?

For the first few days, avoid anything that increases blood flow to the muscle:

• Hot showers or heat packs.
• Stretching too early.
• Massage or sports massage.
• Alcohol.
• Too much activity.

These can increase swelling and delay healing.

Recovery and treatment

• Most injuries heal in a few weeks to a couple of months.
• A physiotherapist can assess your injury and guide recovery.
• Treatment may include:
  • Exercises.
  • Hands-on therapy.
  • Advice on activity.

Exercises

Only do exercises that are pain-free. If it hurts, stop.

Early stage (first few days).

1. Knee movement (range of motion).

• Bend and straighten your knee gently.
• Do this sitting, standing, or lying down.
• Stay within a comfortable range.
• 10 repetitions, at least three times a day.

Around Day 5 (if pain is improving)

Stretching exercises (pain-free only)

2. Quadriceps stretch

• Bring your heel towards your bottom.
• You should feel a gentle stretch in the front of your thigh.
• To increase stretch, tuck your hips under slightly.
• Hold 20–30 seconds, repeat three times, three times daily.

3. Hip flexor stretch

• Kneel on one knee, other foot in front.
• Push your hips forward.
• Keep your back upright.
• You should feel a stretch at the front of your hip and thigh.

Hold 20–30 seconds, repeat three times, three times daily

Strengthening exercises

4. Static quadriceps contractions

• Tighten your thigh muscle without moving your leg.
• Can be done sitting or standing.
• Hold 10 seconds, rest five seconds.
• Repeat 10 times (build up to two to three sets).

5. Straight leg raise

• Keep your leg straight and lift it off the floor.
• Hold for three to five seconds.
• Slowly lower it down.
• Repeat 10–20 times daily.

6. Knee extensions

• Straighten your knee slowly, then lower.
• Use no weight at first.
• You can add resistance later.
• Start with two sets of 10, build to three sets of 15.

Later stage (as strength improves)

7. Lunges

• Step forward into a wide stance.
• Lower your back knee toward the floor.
• Keep your back upright.
• Do not let your front knee go past your toes.
• Two sets of 10. Build to three sets of 15.

8. Squats

• Bend your knees (no more than 90°).
• Keep knees behind your toes.
• Start with supported or small squats, then progress.
• Two sets of 10. Build to three sets of 15.

Returning to normal activity

• Build up activity gradually.
• Return to work or sport when:
  • Pain has improved.
  • Movement and strength have returned.

If your job involves standing, you may need:

• Lighter duties.
• Breaks to rest your leg.

Driving

You can drive when you can:

• Safely control the car.
• Perform an emergency stop.

Check with your insurance company.

Work

• You can self-certify sickness for up to seven days.
• If you need longer, contact your GP.

When to seek help

Get medical advice if:

• Pain is not improving.
• You have tingling or numbness in the leg.
• You notice swelling and redness in the leg (possible clot).
• You develop chest pain.

Physiotherapy

If you need help with recovery, you can see a physiotherapist or refer yourself if available locally. Contact your GP.

This leaflet has been adapted from one produced by the Northern Care Alliance.