When your quadriceps muscles or tendons get injured, it can cause pain in the knees as well as the hips. When you have a strain, sprain, or tendonitis, these quad stretches will help the recovery process.
The first stretch will be on your stomach, or in prone. Take a belt or dog leash and wrap it around your foot/ankle. Take the strap and gently pull your foot towards your buttocks until you feel a stretch. Hold for 30 seconds, and do it 3 times. If it hurts your hips to lie on your stomach, you can do the same stretch on your side. Make sure that your hip does not come forward, or you will not get a stretch in your quad.
You can also try stretching your quad in a kneeling position. Place the knee of the quad you want to stretch on the ground, and take the opposite leg and bend it in front of you at a ninety-degree angle. You might want to place a pillow under your knee to protect it. You will be in a lunge position with the knee of your injured side on the ground. Then grab the ankle of the side you want to stretch and pull it up towards your buttocks. Hold for 30 seconds, and do it 3 times.
Finally you can stretch your quad standing. Hold onto something for support, and then grab the ankle of the injured side behind you. Pull your foot towards your buttocks. Make sure your hip is not moving and your knee is pointed downwards. If you are bending your hip forward, then you will not feel a stretch. If you need more of a stretch, pull your hip back behind you, into extension.