Help Protect your Back and Knees be Addressing Tight Quads
The quads (quadriceps femoris) are a group of four (hence ‘quad)muscles in the front of your thigh. Three that connect your leg bone (femur) and your kneecap (patella) and one that joins your hip to your kneecap. They assist in extending the knee and are used for walking, running and other physical activities.
https://www.healthline.com/human-body-maps/quadriceps#1
What causes tight quads?
The quads can become tight when they overworked during movements such as running, jumping , cycling or weight training.
Additionally, extended times sitting or standing with knees hyper-extended can also lead to tight quads.
https://www.livestrong.com/article/510864-effects-of-tight-quadriceps
https://yogainternational.com/article/view/yoga-for-tight-quads
What happens when we have tight quads?
Tight quads can cause lower back pain and tight hips. They can also affect your mechanics (especially when running or walking) and posture which can lead to an increased risk of knee and hip injuries.
As they attach to your kneecaps, tight quads can also lead to a misalignment of the kneecap and a resulting pain.
https://www.livestrong.com/article/510864-effects-of-tight-quadriceps
Do I have tight quads?
As one of the quads (the rectus femoris) is attached to the hip, we can test its muscle length in a similar way to the hip flexors.
Lie on a flat surface (a massage table works well) with one leg toward your chest and the other with the but on the edge and the leg hanging over the edge.
If your knee is extended and not able to bend by 80 degrees, then it is possible your quads are tight.
The Ely test can also be used to determine which hip flexor is tight (however, you will need someone to do this test for you (preferable a professional if you have pain).
So, I have tight quads…what can I do about it?
Firstly, if you are suffering quad pain, there are several medical causes, so please consult your health professional for advice.
Additionally, here are some things you can do to help with tight quads.
Mobility
Leg swing
Swing your leg back and forth increasing the range of motion (hold on to something if you need your balance).
https://www.healthline.com/health/exercise-fitness/dynamic-stretching#for-runners
Walking Quad Stretch
Take a step forward with the left leg.
Pick up right foot and bring it to your butt.
Reach back and grab hold of the foot for a moment before releasing and returning your foot toe the ground.
Self Myofascial Release / Self-Massage
Quad Roll
Start in a form arm plank position with the foam roller under your quads.
Slowly roll the roller between the hips and the knees. (Keep your straight back).
Hold on any tender spots for about 30-45 seconds.
NOTE: You can increase the pressure by doing one quad a time and bending the other leg to the side.
Yoga
Dancer’s Pose
Stand in mountain pose.
Shift your weight onto the right foot and lift the left heel toward your left butt cheek.
Reach back with your left hand and grab the outside of your left foot or ankle.
Lift left foot up and away from the floor and back away from your torso.
Release and swap sides. https://www.yogajournal.com/poses/lord-of-the-dance-pose
Low Lunge
Start in downward facing dog
Step one foot forward between your heels with the knee over the heel.
Lower the rear knee for the floor and slide it back until you feel a stretch.
Lift your torso and arms toward the ceiling/sky. Draw your tailbone toward the floor.
https://www.yogajournal.com/poses/low-lunge
Conclusion
In our daily lives of sitting, walking and running, our quads can get tight and cause issues in our backs and knees. These mobility, foam rolling and yoga techniques will help you to loosen them and help restore your posture and movement.
You can also get your FREE 2 week Recharge trial and we’ll go through these techniques with you.