- 1). Stop the activity that pulled the quadricep and rest your leg. If you experience moderate or severe pain or swelling; if you can't fully bend your knee; or if straightening your knee against resistance hurts, consult a physician and use crutches to rest your leg until the doctor recommends otherwise.
- 2). Ice the muscle. Apply an ice pack or a bag of frozen vegetables wrapped in a towel (so it doesn't stick to your skin) to relieve pain and fight swelling. Leave the compress on for 15 to 20 minutes. Longer exposure can damage your skin and cause frostbite if the package is cold enough. Let your skin warm for 20 minutes before re-applying the compress. Ice the quadricep for four 20-minute periods.
- 3). Compress the muscle with an ACE bandage or a thigh supporter. Wrap the bandage so that it's snug around the muscle. Take an over-the-counter pain reliever as necessary. Leave the bandage on for the next 2 days.
- 4). Sit in a comfortable spot and elevate your leg higher than your heart as much as you can for the next 24 hours. The elevation will help reduce any swelling.
- 5). Continue exercising the next day if you're not having trouble walking and the pain is mild, but reduce the intensity of your workout.
- 6). Apply a heated compress to the muscle for 20 minutes before stretching or exercising. Follow the same precautions as you would with a cold compress: Wrap it in a towel so that it's not applied directly to the skin, and only leave it on for 20 minutes.
- 7). Gently stretch the muscle after the swelling is gone. Make stretching part of your warmup and cooldown routines to prevent future pulls. Don't push the stretch, so the injury isn't aggravated; if this activity causes pain, visit your physician.
- 8). Follow the instructions in Step 2 for the next 2 days. If your muscle isn't improving 48 hours after pulling it, see your doctor.
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