Combined application of vast medial and vast lateral. Useful in case of fatigue in the quadriceps, double contracture of the quadriceps external and internal or for muscular rigidity .

Both experts and athletes suggest some tips:

  • Improve physical condition and avoid muscle fatigue.
  • Follow a gradual training program to avoid excessive efforts if you are not ready.
  • Perform the stretch regularly after exercise.
  • Do a good warm-up before training and competitions, especially for legs.
  • Stretch the calf muscle: keep the position used to stretch the muscles, therefore stand with one leg forward bent and the other back with the knee extended.
  • Stretching the biceps femoral muscle: the best position to not tire your back is to be sitting on the floor with your legs straight, you have to try to touch the tips of your feet with your hands.
  • Stretch the quadriceps muscle: stand, grasp the instep of the foot with the opposite hand and gently pull the heel towards the buttocks (Repeat with the opposite leg).

Most muscle cramps are not serious.
If they are very painful, frequent or cause concern you should consult the doctor.

Do not eat before doing physical activity or you have to limit yourself to foods that are digested quickly, such as fruit.
The diet can be modified, especially in the summer to maintain an adequate level of vitamins, antioxidants and mineral salts (potassium, magnesium and calcium).
Bananas are rich in potassium, milk and dairy products contain a lot of calcium, while for magnesium it is recommended to eat whole grains and nuts: walnuts, dried almonds, wheat bran, raw beans, roasted peanuts, millet peeling and corn

If treatments are not performed, a muscle that suffers a cramp will be painful for several days because a contracture remains.
Physiotherapy is very useful because it loosens muscle contracture and prevents additional problems in the future.
The physiotherapist can perform massage therapy or tecartherapy to relax the muscles.