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Foam rolling the quadriceps is a self-myofascial release technique used to release tension and improve flexibility in the front thigh muscles. The quadriceps group consists of four muscles: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. This exercise is often prescribed to reduce muscle tightness, improve blood flow, and enhance recovery after physical activity. It can also help alleviate knee pain caused by imbalances or overuse of the quadriceps.

Instructions

  • Begin by placing a foam roller on the floor and lying face down with the roller positioned under your thighs.
  • Support your upper body by resting on your forearms or hands, keeping your core engaged for stability.
  • Start with the foam roller near the top of your thighs, just below the hip crease.
  • Slowly roll your body forward, allowing the roller to move down towards your knees. Pause and focus on any areas of tightness or discomfort.
  • Roll back up to the starting position, ensuring slow and controlled movements.
  • If you find a tender spot, hold that position for 20–30 seconds, breathing deeply to allow the muscle to relax.
  • Complete repetitions as prescribed by your physiotherapist.

Variation 1:

Variation 2:

Variation 3:

Common Errors

  • Moving too quickly over the foam roller, which reduces its effectiveness.
  • Holding your breath, instead of breathing deeply to aid relaxation.
  • Rolling directly over the knee joint or spending excessive time on bony areas.
  • Allowing your back to sag or losing core engagement, which can strain your lower back.

Progressions

  • To make the exercise more challenging, you can:
    • Use a firmer foam roller or a massage stick for deeper pressure.
    • Perform the exercise on one leg at a time to increase intensity and focus on individual quadriceps.

Regressions

  • To make the exercise easier, you can:
    • Use a softer foam roller for less intense pressure.
    • Reduce the time spent on the roller or avoid pausing on tender spots initially.
    • Roll both legs together for reduced pressure on each thigh.

All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.