For patellar tendinitis (jumper’s knee)For muscle strains and tears of the front of thethigh: Grasp the foot and pull the leg and thighback. The goal is not to put the foot on the but-tock but rather to extend (pull back) the thigh. Ifdone correctly, you will feel the stretch only downthe front of the thigh.
For piriformis syndromeThe knee should be pulled toward the opposite hip. Thestretch should be felt deep in the buttock.
Strengthening exercises for thigh strains
The exercises that follow (except the last) areall all-purpose hip strengthening exercises. Afrequent use is for people who are developingarthritis and becoming weaker due to the pain.
Once weak, the muscles become tight andmotion is lost.
Take care not to overarch your back. Thisstrengthens the hip flexors (rectus femoris andiliopsoas).
The thigh should be brought straight for-ward taking care not to arch the back.
Lie on your stomach, bend your knee ninety degrees, and lift your leg up. Hold at least six seconds. This isan antigravity exercise; the next exercise utilizes a weight machine to accomplish the same thing.
Be sure to place the pad behind the knee. Do not placethe pad below the level of the knee—the knee bears toomuch strain that way.
Lie on your side with both hips straight. Lean your body upward on your elbow, and lift your leg up fromthe side. This and the following exercise strengthen the muscle involved in this tendinitis.
Be sure to place pads at knee level or above. Whenpads are lower than the knee, they direct too muchforce to the knee, especially if it’s bent at all, whichdecreases its stability.
For groin strains
Lie on your side with your upper hip and leg bent (to get them out of the way). Lift your lower leg intothe air.
Be sure to place pads at or above the level of your knee.Lower than that, the pads direct too much force to theknee, risking injury.
For piriformis syndrome(turnout muscles)
Lie on your stomach with your knees bent at a ninety-degree angle. Place a pillow between your ankles andattempt to crush it by pressing your ankles together. Besure to keep your knees and thighs together. You shouldsense your buttocks tightening during the exercise.