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August 09, 2017

Today we're going over some basic strategies for relieving tension in the quadriceps group and minimizing the risk of patellar & quadriceps tendinopathy!

The Quadriceps

As you can see above, the quadriceps group consists of four muscles. You'll notice three of them (Vastus Lateralis, Vastus Medialis and Vastus Intermedius) originate on the femur and insert on the tibia via the quadriceps and patellar tendon. These three muscles primarily contribute to knee extension patterns.  However, the Rectus Femoris originates on the illium of the pelvis and still inserts on the tibia, allowing it to serve in a biarticular fashion. Therefore meaning it has the capacity to produce knee extension patterns, while also being able to contribute to hip flexion. This has a few implications on the hips, which we will discuss later in the course. For now we'll focus on the knee extensors and how to release tension that could be causing tendinopathy in the quadriceps and patellar tendons. 

Symptoms of Tendinopathy (Tendonitis/Tendonosis)

Tendinopathy usually causes pain, stiffness, and loss of strength in the affected area.

  • Increase in pain during usage.
  • Pain and stiffness during the night or when you get up in the morning.
  • The area may be tender or swollen if there is inflammation.
  • You may notice a crunchy sound or feeling when you use the tendon.

Today's Video:


Today's Workout:

1. Quad SMR: 3-5 Minutes

2. Foot Elevated Quad Stretch w/ Reach Back: 3 x 1-2 Minutes 

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