Refining the Quad Stretch

The quadricep muscle group is comprised of 4 muscles that all share a similar attachment to the lower leg bone, the tibia. The muscles converge at the knee at the patella (knee cap) and inserts onto the tibial tuberosity.  The muscles are named for their location on the thigh:

• Vastus Lateralis -spans from the outside of the thigh to the tibial tuberosity
• Vastus Intermedius -spans from the center of the thigh to the tibial tuberosity
• Vastus Medialis- spans from the inside of the thigh to the tibial tuberosity
• Rectus Femoris- spans from the front crest (anterior inferior iliac spine) of the pelvis to the tibial tuberosity

The main action of this group is to extend (straighten) the knee and the rectus femoris will also flex the hip.  Quadricep control is important for walking, running, going up and down stairs, lunging, squatting, basically every move we make.  Having supple quadriceps is key not just for healthy knees, but for healthy feet, hips and spine.  Restrictions in the quads will affect proper loading of the foot and knee during gait.  Tightness in the rectus femoris can pull the pelvis forward into anterior rotation which increases lumbar extension and spinal compression, and can limit hip extension (being able to bring the leg behind you).

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How to stretch the quadricep

Let's face it.  Many of us are super tight, and it feels good to pull on the leg as far as you can to get a deep stretch. The stretch always feels good, but the muscles never fully let go and we have to keep stretching forever and ever.  One possible reason why the muscles don't make lasting changes is that we have a stretch reflex within the muscles that serve as a protective mechanism:  if the muscle is stretched too far beyond its limit, it will contract to prevent injury.  During stretch sessions, you may be moving beyond your tissue limit so the muscles never change!  One way to refine and meet your tissues is to scale back and use alignment markers to guide you into your stretch.
Alignment Markers:

• Maintain level shoulders and pelvis
• Keep thigh in line with hip: don't let it move out to the side, or out to the front 

Typical quad stretch

Notice in the first pic that in order for me to grab my shin I had to move the thigh out to the side, and you can see that as I hold my ankle my right shoulder has totally dropped down. In the pic on the right you can see that due to the tightness I have had to move my thigh in front of me, rather than behind me.

Refined quad stretch

Here I am using a strap to help me meet my tissues. On the left you can see that my shoulders have leveled out and my thigh is straight down from my hip. You can see in the pic on the right that I can barely bend my knee as I keep my leg straight down rather than out in front of me.

How to release the rectus femoris (hip flexor and knee extender)

I am pointing to the ASIS landmarks on the pelvis.

The half cylinder (rolled yoga mat or towel) will cover the ASIS landmarks. The pubic bone will not touch your prop.

Lie on your stomach with the bolster under your pelvis markers. Make sure that it does not touch your pubic bone. Breathe here and relax for 3-5 minutes.

After your release remove the bolster and see how far you can bend your knee. Make sure that you keep your pubic bone touching the floor.

See if you can reach for your foot, ankle or shin. Make sure you can keep your pubic bone down. Hold for a stretch. If you can't reach with your arm, grab the strap.

Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.