• Phone: 212-307-3156
  • Email: info@elitehealersmassagetherapy.com
  • 445 Park Avenue, 9th floor . New York, NY 10022

Coaching the Quad Roll | How to Roll the Quadriceps

Athlete Foam Rolling Quads
Foam Rolling the legs

Quadriceps, or more commonly known as quads, are the strongest muscles found in the human body. The quads begin from your hip bone and travel down just passed your knee. Quadriceps muscles are made up of four different muscles that help you extend your knees and one of those muscles also flexes your hip. The four parts of the quadriceps muscle include Rectus Femoris, Vastus Medialis, Vastus Lateralis, and Vastus Intermedius.

Whether you are kicking, walking, sprinting, or cycling, your quadriceps play an active role in making those movements happen. Continuous usage of the quadriceps muscles without stretching and massage will cause tightness, which eventually can lead to muscle wear and tear. If you are a professional athlete, unaddressed muscle fiber’s tightness can result in injuries during any physical activity. While in other cases your performance and speed will decrease, prevent your legs from operating at peak performance.

Why Do You Need a Foam Roller?

Foam rollers have become an essential part of a workout routine to help you warm-up and restore your muscles. It is an excellent massage tool that can be used before or after a workout session. By placing your own body weight on the foam roller, you can experience similar benefits to a deep tissue massage treatment.

The compression that your body’s muscles receive help to break up knots and encourage fresh blood flow to the rolled muscle. Reduced muscle stress can improve your performance and offer better mobility. The rollers are generally used by runners who might experience tightness in their calves, quads, or hamstrings. In case of a severe injury, give your body adequate time for recovery.

Types of Foam Rollers

The most commonly used rollers are made up of firm and compressed foam to reduce muscle stiffness. Generally, the rollers are six inches wide in diameter and range from 12 to 36 inches in length.

You can find foam rollers in different styles with patterned bumps on them to increase pressure. Some rollers come with gel inserts so people can conveniently freeze them, and some can vibrate. However, if you are a beginner to foam rolling, we suggest you start with soft foam rollers and gradually increase the intensity or click the link to watch our video helping you pick the best roller for yourself.

How to Roll Your Quadriceps

Rolling your quads can alleviate any existing stress from the muscles and increase your mobility. Here is how you can easily roll your quads at home;

  1. Lay down and place the foam roll under one of your quad muscles and isolate the pressure on to the targeted leg
  2. Using your arms and the free leg to move your body over the roller, slowly going back and forth
  3. Ensure to roll the area from your the highest part of your thigh to your lower thigh, stopping before getting to the knee cap. Avoid rolling the knee cap as it can cause serious injury.
  4. Once you have finished rolling one thigh, it is time to switch

Benefits of Quad Rolling

Foam rolling is a self-massage technique that can diminish muscle soreness, tightness, and improve performance. With the right quad rolling technique, you can enhance your flexibility and mobility.

You can use foam rolling before or after your grueling workout session. However, it is essential to remember that foam rolling benefits can vary from person to person.

Relieve Back Pain

The quadriceps muscles are attached to your hip bone and femur bone and run over and passed your knee cap. Tightness in the quads can significantly impact your knee cap placement, causing knee pain.

You can alleviate the muscle stress and lower back pain by rolling your quads a few times a week as part of your self-care or warm-up routine.

Ease Muscle Pain

A study of eight male participants showed that foam rolling could reduce delayed-onset muscle soreness (DOMS). You can use foam rolling along with sports massage to reduce the inflammation after an intense workout session.

Leave a Reply

Your email address will not be published. Required fields are marked *