Page 14 - physix gear e-magazine

The Ultimate Guide To Self-Massage

QUADRICEPS

• The rectus femoris (RF) originates from the front of your hip, the
vastus medialis (VM) originates along the medial surface of the
Anatomy and femur, the vastus lateralis (VL) originates along the lateral surface
Function of the femur, and the vastus intermedius originates along the
anterior surface of the femur. All four quadriceps muscles insert
on the common quadriceps tendon. The quad tendon then inserts
on the patellar ligament and the tibia.
• All the quadriceps muscles are responsible for knee extension.
Only the RF is involved in hip flexion.

• Excessive tension in the quadriceps can lead to knee or hip pain.
Reasons to Treat

• Sit on a low bench or stool with the Stick across the front of your
thigh.
• The Stick variations work well on the quadriceps as you can get
Set-up
closer to the patella, which allows you to work on the musculo-
tendinous junction.
• This area can become tight or fibrotic due to overuse/overtraining.

• From the starting position, back and forth over the front of your
thighs.
Performance • To work on the rectus femoris, work on the middle of the leg. For

the
• vastus medialis, move closer to the midline. For the vastus
lateralis, move
• to the outside portion of the leg.

• Roll for 30–60 seconds, and then switch legs.

Alternate • None.
Modalities

14
www.physixgear.com