Knee pain is super common and can really disrupt a person’s workouts and life. Luckily, a lot of knee pain is preventable and fixable. Of course if your knees hurt from a previous or current injury… it can be hard to fix. However, a lot of knee pain is caused by tight quadriceps.
The quads, or thighs, are used so often throughout the day. When you walk, when you sit, when you do pretty much anything your quads are tense. It is very easy for the muscles to be tight. And unfortunately, once they are tight… it can take some work to loosen them up.
You may be asking, what do tight quads have to do with knee pain? Well the quads pass along the knee to connect to the calf muscle. If either the quad or the calf is tight, the knee will be impacted. It is best to stretch both daily if you know this is a problem for you.
Below I will be listing 3 of my favorite quad stretches. I will also talk you through how to use a foam roller to get deeper into the muscle and tissue to completely get rid of pain.
Standing Quad Stretch
The standing quad stretch is one most people know. Begin standing and grab onto your right ankle, trying to bring your heel close to your butt. Focus on pulling the knee back as you push your hips forward. Remember to do both sides.
Deep Lunge Stretch
Step your right foot forward into a lunge and drop your left knee down to the ground behind you. This is your deep lunge. From here, try to push your left hip down to the ground. You will feel both your left hip and quad stretching here. Remember to do both sides.
Deep Lunge with Additional Quad Stretch
In your deep lunge stretch, with your right foot forward, reach back with your right hand as you bend your left knee and grab onto your left ankle. This is a pretty intense stretch. If you cannot grab onto the foot at first, instead of reach for the foot, bend the knee and rest your foot on a wall.
The video below will show you how to utilize a foam roller to roll out your quad muscles. I talk about several different ways to use a foam roller, but I discuss rolling out the quads at the beginning of the video.