Quads

Quad means four

Your quadriceps, or quads, are four muscles on the front of your thigh. They join into a tendon just above your kneecap, and another tendon connects the kneecap to your shin bone.

What they do

Your quads work like a pulley with those tendons to straighten your knee. They work hard in sprinting, jumping, and kicking.

Myth or fact?

• Strong quads help protect your knees. Fact. Quad strength plays an important role in coming back from knee injuries like ACL tears, and in preventing new ones.

Strains from kicking and sprinting

Fast sprints, quick changes of speed, and stretching out for a ball can strain a quad, especially when the muscle is cold or tired.

Thigh bruises

In contact sports, a knee or helmet to the front of the thigh can bruise the quad muscle underneath. Most thigh bruises are mild, but one that doesn't get better needs a doctor.

Growing knees

When you're active, your quads pull on a growth plate on the bump just below your kneecap. In growing kids, all that pulling can make the bump sore. It's called Osgood-Schlatter, and it's common in running and jumping sports.

Myth or fact?

• A sore bump below the kneecap in a growing athlete should be ignored. Myth. It's often Osgood-Schlatter, which is common and usually gets better with rest, ice, and stretching. Tell an adult so a doctor can help you manage it.

Strength moves

Half squats, straight-leg raises, and leg extensions all build your quads. Keep your knees pointing the same way as your toes.

Warm up, then stretch after

Before practice, do a moving warm-up like jogging and leg swings. After practice, cool down with a standing quad stretch: hold a wall, pull your heel toward your butt, and hold for 30 seconds.

Myth or fact?

• In football, thigh pads help protect your quads from hits. Fact. Thigh guards are part of the required gear in youth football, along with hip and knee pads. They help protect your thighs from hits.

Stop and tell someone

If you feel a sharp pain in the front of your thigh, or take a hard hit there, stop playing and tell your coach or a parent.

Myth or fact?

• For a hard hit to the front of the thigh, rest, ice, and a compression wrap come first. Fact. Most thigh bruises get better with rest, ice, compression, and raising the leg. Keeping the knee bent can help too. Ask an athletic trainer what to do.