The sports that involve this type of strenuous physical activity invite injuries like pulled quad muscles. However, you should perform stretching and strengthening exercises on a daily basis to relax your muscles and make them stronger to absorb sudden physical stresses. You should immediately stop the activities that led to this injury and provide some rest to your injured muscles. Icing the pulled quad muscle prevents inflammation and if you are unable to get some ice at the time of injury, you can also wrap a frozen vegetable with a towel and apply it to the affected area.
You can get back to your exercising the very next day if you feel mild or no pain while walking. Before you get on with your stretching and exercising apply heating pad for 20 minutes to relax the muscles. Make sure that the swelling has completely subsided before you stretch the pulled quad muscle.
Plantar fasciitis is common in runners, people who are overweight, and people who wear shoes with poor support. Use The Shark Fin Standard Treatment Protocol to treat your plantar fascia and decrease your foot pain. If you have seen any sporting event in the last few years, you’ve undoubtedly seen Kinesio Taping®. To drain edema, the tape is cut in small strips that are placed around, over and beyond the area of swelling. Finally, to take pressure off an injured tissue, the tape can be placed over the painful area with most of the stretch taken out. Kinesio Taping® is a wonderful adjunct to physical therapy helping decrease pain and encourage motion.
Originally from Washington State, Janice earned her BS in Biology while also playing collegiate volleyball at the University of Puget Sound in Tacoma, WA.


Walking into a physical therapy evaluation can sometimes seem a little overwhelming if you do not know what to expect and have never completed therapy before.
The IT-band (or iliotibial band) runs from the top of the pelvis, or ilium, and extends all the way down the outside of the thigh to the top of the lower leg, or tibia. The term “sports medicine” often conjures up ideas of a professional athlete receiving therapy in  order to play in the big game.
If you work at a computer chances are you have suffered from neck or back pain at some point. Massage aids pain relief and reduces inflammation by improving your circulation and aiding key nutrients and oxygen to reach your muscles, essential for the healing process after injury.
Even if you don’t have aches and pains massage can help maintain your feeling of well being, relaxation and help keep feelings of stress at bay.
There are several symptoms related to a pulled quad muscle and they depend upon the severity of the injury. After the injury, sit in a comfortable place and remain in this position for the next 24 hours.
Stretching must be included in your warm-up and cool-down routine in order to avoid future pulls. If the pain persists even after 48 hours of home treatment and rest then you should visit your general physician. Kenzo Kase from Japan in the 1980’s with the intent to improve painfree motion in an injured person. Whether you are looking for a relaxing and blissful massage to forget about the day, or are a keen sportsperson needing some TLC for overworked muscles then we can help you. Massage can smooth out these aches and pains leaving you sitting, standing and walking taller. Maybe you’d like a deep tissue massage to iron out the aches and pains, followed by a relaxing and soothing massage to cleanse the mind.


Simple swelling accompanied by slight discomfort while fully bending the knees or bending them against some resistance indicates a pulled quad muscle.
Use a sealable ice pack or ice wrapped in a towel as a compression treatment for fifteen to twenty minutes.
Immobilize the injured muscle for the next 2 days using the wraparound and if it is necessary, you can also take over-the-counter drugs to alleviate the pain. By applying the tape with a slight stretch from the muscles insertion at the bone to the origin, the elastic rebound of the tape will give proprioceptive feedback to your brain encouraging your muscle to relax. Your therapist will discuss with you beforehand what it is you want to get from your massage and can tailor your massage with a variety of one or more techniques. Huge amount of stress builds upon these muscles when you indulge in sudden bursts of speed.
If you are experiencing severe pain, consult a doctor and employ a walking aid like crutches until your doctor recommends something else.
To facilitate a weak muscle to contract, the tape is placed from the muscle’s origin to the insertion and the elastic rebound of the tape provides feedback to your brain to contract the muscle.
She earned her Doctorate in Physical Therapy and her Manual Therapy Certification from the University of St. Be sure to hold on to the banister.Slowly let your heels down over the edge of the step as you relax your calf muscles.
You should feel a gentle stretch across the bottom of your foot and up the back of your leg to your knee.
Augustine’s physical therapy graduate school in San Marcos, CA and completed a year-long Fellowship in Orthopaedic Manual Therapy in 2011.



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