Badly corked quadricep

If only there were some kind of place one could go to find people who are trained in healing injuries...

No point in icing it now. You are a week too late

Ice is best used in the first 72 hours after injury. A week in, if you are still having problems, then heat (not chemical gel- real heat, like a hot water bottle or hot bath) is the best thing you can use (this increases vaso-dilation and blood flow without the problems of further injury through exercising the damaged area).

If you are 7 days in, and the area is still 'hard' or has a lump/swelling, then you really need to get it checked out by a doctor. Its possible you have damaged a vein, or had severe muscle damage.

To the doctors with you - pronto!

Went to the doctor today and he said i need to lay off hard leg training for a while to let it heal! He recommended swimming,bike riding and stretching to help warm the muscles. I've also had problems with aching knees latley and the doctor said i have high arches and that my medial quadricep that helps support the knees is not as strong as the rest of my quads. He said that things like squats work the other parts of the quad but not the medial muscle, he recommended straight leg raises with feet out at 45degrees. hopefully this will help me, any thoughts?

Vastus medialis only comes into full play in the last 15 degrees of extension to full lockout, however, it is incorrect to say that it does not engage enough to be in balance during other activities. An imbalance between lateral and medial heads is more common among runners who do no conditioning work to combat the problem.

knee alignment problems amongst weight lifters are seldom down to this inbalance- its much more likely that you have tight ITB's, and need some sports massage on them to free them up. No way can you squat without engaging medial head of the quads- any more than you can isolate the short and long head of the bicep with different arm curls.

I cannot for the life of me see why he has advised leg raises- that is ridiculous. At best it will give a static contraction of the quads, but the focus of effort is still on the core and hip flexors. Its like suggesting overhead press to work the chest.

Swimming is actually a very bad exercise for existing knee conditions. freestyle kick encourages over extension, and breast stroke kick puts lateral strain on the knee ligaments.

High arches can be a natural phenomenon, they can also be due to tension in the tendons/muscles of the feet. Massage and orthotics can help either way.

I would keep squatting (with full range and good technique), just cut down on volume for now, and to be honest, you need to see a proper physiotherapist for the rest of this stuff. A general practitioner simply doesn't know enough about rehab to speak with authority on it- hence the rather wobbly advice you have been given.
Go get a specialist plan from a specialist medical expert.

He did say that medial is only engaged in the last little bit of full lockout. The thigns he told me to do were sit on a chair or such and put my leg strait out then lift my leg up and down. not sure if the name for these are actually leg raises sorry. He said if problems persist that i should see the Center for Health and Exercise Science which is an on-campus sector which gives discount to students so they would know more im sure. Again Cord thank you alot

Wow! They are still stating that the VMO is active the last few degrees of knee extension?.... OLD and OUTDATED thought process (the VMO is active throughout the entire muscle contraction and has nothing to do with why you are hurting from a kick to the quads).... Who did you see for medical advice? If it was your primary care, I suggest you go get a referral to an Orthopedist who specializes in sports injuries especially to the knee... Too many different injuries to list here but if you injured the quadriceps and you keep pushing it (strengthening) then you will develop bone formation in the quads.... Yup! BONE WHERE MUSCLE SHOULD BE!!!.... Listen to Cord and see a specialist.

Good Luck!

He was talking about a my medial quad supporting my knee as a seperate subject to my corked quad. He said i prolly got the smaller quad muscle in the middle of my quad corked so since its smaller it will take longer to heal so i should rest it and ot do things to hurt it like jumping kicks etc.. he recommended stretching,swimming and bike riding for my corked quad.

Well, like I (and wiggy) said, he is off base with his assessment of your quad imbalance.

The tissue damage from the kick will need rest to heal, you can also apply localised heat, or even contrast therapy to the area, along with stretching.

Cycling and swimming are no better/worse than just using bodyweight for partial squats/lunges, increasing range of movement as you are able, until you are back to full movement, when you can return to doing them with added resistance. This will maintain specific coordiantion for your chosen method of conditioning (lifting), and ensure you get back to previous levels quickly.

Another thing to consider, though it will be painfull, is having qualified sports massage to the area to prevent scar tissue forming in the muscle and maintaining full flexibilty. Hurts like an SOB, but can really help in the healing process.

Cheers guys if i am still feeling it next week i will look up my nearest physio and make an appointment.