The Quadriceps is a large muscle group comprised of 4 muscles: Vastus Lateralis, Vastus Medialis, Vastus Intermedius and Rectus Femoris.
It does knee extension and the Rectus Femoris also does hip flexion. As such, it participates largely in movements such as squats, lunges, jumps and running, and also acts as a knee stabilizer. It can become shortened by overuse (endurance running, cycling, etc) or if staying for extended periods of time in a shortened position (while sitting, driving or riding a bike for instance).
If it feels tight or sore, try stretching or self massaging it with the techniques demonstrated below.
3 Quadriceps stretches
1. Prone Quadriceps stretch
2. Standing Quadriceps stretch
3. Kneeling Quadriceps stretch
3 Quadriceps foam rolling techniques
1. Quadriceps longitudinal roll
2. Quadriceps cross-fiber roll
3. Quadriceps pin and stretch
Preventive care of your Quadriceps can be beneficial to avoid sports injuries such as Runner's Knee or Jumper's Knee; consider including these stretches and foam rolling techniques in your fitness routine on top of regular sports massage sessions.
Related article: Full Range Of Motion (Or Are Your Joints Flexible Enough?)
This article/video is for educational purposes only; do not attempt without your physician’s clearance. If you are in pain or injured, see your physician.
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