Foam Rolling Your Quads
When foam rolling this area it’s vital to spend a generous amount of time rolling and releasing each sector of the group individually. Spend 2-3 minutes each muscle region taking your total quad section to a total of 8-12 minutes. As you would with the hamstring group you are heavily reliant on your bodies weight for resistance application. The benefit to rolling your quad group as apposed to your hamstring group is that in this prone position less support is required from the superior part of the body i.e. the arms and hands making this area a lot more relaxing and fatigue free. Work from the knee up towards the hip and utilize a backwards and forwards rolling motion.
For most people lucky enough the quadriceps group is one of the larger groups within the body and responsible for the delegation of movement at the knee and hip joints. It assists with posterior stability and also posterior function such as squats and deadlifts.
The quadriceps group is made up of 4 major muscles, rectus femoris, vastus lateralis, vastus intermedius ,vastus medialis. Each one of these muscles assist with the flexion and extension of the knee joint as well as the stability and control of the femur (longest bone in the body) which inserts at the hip. The quadriceps group are largely responsible for movements such as walking, running, squatting and jumping – our basic primal functions.
The information provided is to be used as a guide only, advice should be sought from a registered health professional prior to rolling out injured areas.