Today morning I experienced little bit pain in upper thighs and also experienced the same in legs finger. After some time I started feeling cold which last for hour or two. After few hour of sleep I am feeling better but still experiencing little pain onmy upper thighs.

Dr. Julie Mercy J DavidPhysiotherapist26yrs exp

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It can be due to hamstring muscle tightness kindly stretch the muscle. Hamstring stretch ? take a break from strenuous activities to allow the injury to heal. ? use a cane or crutches to avoiding putting your full weight on your injured leg. ? apply ice packs several times a day to relieve pain and reduce swelling. ? wrap the injured area with a compression bandage or wear compression shorts to minimize swelling. ? rest with your leg elevated above the level of your heart, if possible, to improve drainage and minimize swelling. To do this stretch: to do this stretch: 1. For this stretch, you can use a mat to add cushioning under your back. 2. Lie down on the floor or mat and straighten both legs. Or, if it?s more comfortable, you can bend both knees with your feet flat on the floor. 3. Lift one leg off the floor. 4. Place your hands behind your thigh, but below the knee, and gently pull your knee toward your chest until you feel a slight stretch. This shouldn?t be painful. 5. Hold for 30 seconds. 6. Lower and change legs. 7. Repeat 2 times on each side. To do this stretch: 1. Stand facing a wall. 2. Place your hands on the wall and move one foot back as far as you can comfortably. Toes on both feet should be facing forward, heels flat, with a slight bend in your knees. 3. Lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg. 4. Change legs and repeat. 5. Do this stretch twice for both legs. Short arc quad / isometeric quad exercise the short arc quad exercise is a great way to really focus in on properly contracting your quadriceps muscles. Here is how you do it: lie on your back and use a yoga block or basketball to prop your knee up. Slowly straighten your bent knee until it is all the way straight. Tighten your quad muscle with your toes pointed toward the ceiling and hold it tight for five seconds. Slowly lower your leg down. Repeat for 15 repetitions. Quadriceps, isometric (strength) this exercise is for an injured right knee. Switch sides if the injury is to your left knee. 1. Sit on the floor with your straight in front of you. Bend your left knee up and put your left foot flat on the floor. Right leg 2. Flex your right foot and tighten the thigh muscles of your right leg. Press the back of your right knee toward the floor. Don?t arch your back or hunch your shoulders. 3. Hold for 5 to 10 seconds. Then relax. 4. Repeat 10 times, or as instructed. 5. Do this exercise 3 times a day, or as instructed. Kindly do cryotherapy.  

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