On this new video I display three of my favorite strategies for utilizing the curler in your quads!

The suggestions from our latest calf rolling video has prompted me to make an identical video for foam rolling the entrance of the higher thigh.

The myofascial launch strategies highlighted on this video are extremely efficient in managing ache and tightness within the quads muscular tissues, serving to many runners efficiently keep away from, or get well from, knee ache.

Let me understand how you get on!

You will discover extra of James’ recommendation on Kinetic-Revolution and right here is our beneficial foam curler.

[Here below a transcript of the video]

On this video I’ll present you 3 strategies to extra successfully foam roll your quads. Hey there, staff, it’s James from Kinetic Revolution. I need to say an enormous thanks to everybody who favored, shared and commented on our calf rolling video final week, wanting higher use one in every of these guys. That spurred me on, particularly the suggestions that we’ve had from that, to look hat supplying you with extra movies to deal with foam rolling, and the observe subsequent selection is to take a look at these quads.

To start with, let’s arrange in order that we’ve received the froth curler beneath the bottom finish of of these quads, simply above the knee. You’re going to be face down, foam curler clearly between the bottom and your quads. From there, we’re going to work then up and down, transferring your physique up and down in lengthy, straight linear strokes, from the highest of the thigh again right down to the underside of the thigh, again as much as the highest, again right down to the underside. Don’t overlook, simply as we labored on with our calves final week, we are able to additionally guarantee that we modify the positioning of that limb to begin to get totally different areas of this muscle group. We are able to rotate the leg in to begin to get some extra of the skin of the thigh, after which we are able to rotate the leg out to guarantee that we get considerably extra of the within of the thigh.

From there we are able to additionally begin, as we’re rolling up and down, fascinated by what we’re feeling, fascinated by whether or not there’s a sure space that feels somewhat little bit of a knot, somewhat little bit of a set off level. If we’re discovering a type of extra tender areas, you’ll be able to pause momentarily excessive of that, maintain your physique weight onto that space, breathe gently into it, and after just a few seconds hopefully that’ll begin to chill out.

You may as well begin entering into somewhat little bit of cross-frictioning. Once more, these muscle fibers being aligned straight up and down the leg, we are able to begin to assume somewhat bit extra about attempting to get that 90 levels angle of assault when you like throughout these muscle fibers, some extra cross-frictioning. We are able to begin to get onto that very same tender level and oscillate backward and forward, aspect to aspect, half an inch both means, very gradual, very deliberate. Once more, let’s maintain going with that for 30 seconds or so, and you may repeat when you discover different areas which really feel related as you progress up and down the thigh.

From there we are able to additionally begin to add in some barely extra energetic strategies. Once more, identical to we did with the calf final week, we are able to begin take into consideration how we might pinpoint an space, once more a type of tender areas, a type of knots we discover. We are able to maintain ourselves excessive of the froth curler on a type of areas, after which begin flexing and increasing the knee, utilizing these hamstrings to drag the knee into flexion, bend the knee after which enable ourselves to return again to extension. Flex, prolong; we’re working these muscular tissues by way of vary of movement with that additional little little bit of somewhat utilized power excessive as we deliver our physique weight onto that foam roll, so we begin to get once more that energetic launch.

So, 3 strategies there, one thing so that you can have a go at. Let me understand how you get on. Go away a remark beneath. For those who discovered this useful, don’t overlook to love the video, and I’ll converse to you quickly. Bye now.