Beginners and Beyond

1

Quad/rectus femoris stretches (Read 28 times)


Hip Redux

    PT has determined that my knee pain is likely coming from too tight ITB and too tight rectus femoris.

     

    I pretty much hate all the stretches that I've been given.  It either crunches my knee or I feel it through my lower back or I just can't get a stretch.

     

    Got any favorites that maybe I haven't tried?

     

    tracilynn


      Which ones are you doing now? I have a favorite ITB stretch. Lemme see if I can find pic

      ~~~~~~~

      Traci

       

      tracilynn


        I Like to bend all the way over and touch the ground.

        ~~~~~~~

        Traci

         

        tracilynn


          Stupid iphone

           

          ~~~~~~~

          Traci

           


          Hip Redux

            Which ones are you doing now? I have a favorite ITB stretch. Lemme see if I can find pic

             

            I've given up on the ITB stretches entirely lol I either get no stretch or it bothers my hip!

             

            But for quads I was given variations on these:

             

             

            LRB


              I only have two.

               

              This static version that Nicole (my personal trainer who is also a phyiscal therapist) swears by. I do it post-run around three times a week.

               

               

              This dynamic version I do pre-run, but bend my knee a little deeper than shown to engage the quads a bit more. I got that idea from Betty, the PT who helped me overcome my SI joint issues.

               

               

              Sometimes I do it post-run and allow my heel to touch my glute to really engage the quads.


              Hip Redux

                So the first one is another that I've tried - the problem is my leg flares outwards to avoid actually hitting the rectus femoris.  I tried to get it to stay straight and failed completely.

                 

                And it also hurt my knee.

                 

                This is such a stupid thing but I cannot get anything to work.   I rolled tonight and hit about a million tight spots, so maybe that will be enough.  

                 

                LRB


                  Pull to the point just before it flares outward, and begin your count there?