My Quads
 

does anyone know any really good quad streches. I do the ones i know stand up and pull ur leg to ur but, and sit down and bend ur leg behind u, but i still constantly injur the quad. Right now it feels like i have a dead leg whenever i make a muscle in it, and right int hemiddle of my volleyball season any suggestions?

I don't know of any other stretches. You might try a Yoga class. If you've injured this muscle it will take time to heal. Moist heat and massage may help.

For me I've found that I need to warm up a little before stretching since doing so before I warm up doesn't really stretch everything out the same.

You may have just plain pulled this muscle, unrelated to poor stretching which is just a tough break and required time to heal. :-(

it happens every year and i run before a strech. maybe it's one hell of a cramp because i sweat like a beast.

YOu might try something low impact that just gets the blood flowing, like a stationary bike or something easy like easy jumping jacks.

thanx i'll try that, maybe i'll just bring a heating pad around with me before games, but first i'll try your suggestions

Yeah, you should always warm up before stretching. You never want to stretch a cold muscle. And make sure you're getting lots of electrolytes when you're play, something plain water won't give you.

Do some leg extensions on a weight machine. Also try leg presses or squats. This should help strengthen your quads.

I, too, play volleyball. The indoor hard court isn't very forgiving to say the least. I normally sit on the floor with one foot behind me while using both hands gently pulling back on the other foot. This could be challenging if you aren't too flexible. Do deep knee bends on off days, with or without weight.

I resting one foot on the wall and pressing helps, too. You can use a jump rope and jog around after you have done light stretching.

i do all of those things sashime, but i just started to pull on the other foot and it's helping a bunch. and i will agree indoor courts are not very forgiving on the knees feet ankles and muscles.

Is it sad that when I saw this thread, the first thing I thought of was having four of a kind in a poker game?