Finding Relief for Tight Quads and Achy Knees
If you have tight quads or aches and pains in your knees, then foam rolling your quads can provide some much needed relief! As a fitness coach, I'm always looking for simple yet effective ways to help my clients move and feel better. Using a foam roller on tight muscles like the quads is one of my favorite self-care tips.
In a recent video, I walked through how to use a foam roller on your quads to loosen them up and make your knees feel amazing. I demonstrated three different positions - the inside of the thighs, the top of the quads, and the outside of the quads.
For each position, you want to slowly roll up and down the muscle, pausing when you find a "trigger point" - a tight, knotted up spot. When you find a trigger point, you can try pumping your ankle, rolling side to side slightly, or doing small half inch movements up and down while taking deep breaths. This helps relax the knotted up muscle fibers.
It's important to breathe deeply and focus on relaxing the muscle when you're working on a tight spot. Tell yourself "relax" as you breathe in and out. Getting your mind connected with the muscle helps release tension.
Once you've worked through all the trigger points, continue rolling up and down the full length of the muscle - from your hip to your knee for the inside and top positions, and from your hip to your knee cap for the outside position. Make sure to come all the way up into your hip flexors to catch any hidden trigger points!
The great news is you don't need an expensive foam roller to try this self-myofascial release technique. You can find basic foam rollers online for less than $10! Add this to your daily self-care routine for a few weeks and you'll notice your quads feel looser and your knees have less aches and pains. You may even gain more range of motion and flexibility in your knees for things like squats.
As a fitness professional, I highly recommend foam rolling as a way to keep your muscles feeling their best. It's an easy, effective therapy you can do anytime, anywhere. When your muscles are loose and supple, you'll move through daily life with more ease and less risk of injury.
Give your quads and knees some love with regular foam rolling! Breathe deeply during those tight trigger points, relax into the release, and enjoy the benefits of moving more freely. Your body will thank you!