Trigger Point Therapy - 5 Great Stretches for the Quads

The quadriceps is a large group of muscles, the most massive of the leg, located in the anterior (front) of the thigh. They originate from above the hip joint and extend to below the knee.

The primary action of the quadriceps is to extend the knee joint, but in conjunction with a number of other muscles in the front of the hip, they are also associated with hip flexion.

Rectus femoris is part of the quadriceps femoris, which also includes the vasti group: vastus lateralis, vastus medialis, and vastus intermedius. It has two heads of origin.

The reflected head is in the line of pull of the muscle in four-footed animals, whereas the straight head seems to have developed in humans as a result of the upright posture. It is a spindle shaped bi-pennate muscle.

Included here is sartorius, not part of the quadriceps femoris group, but the most superficial muscle of the anterior thigh; it is also the longest strap muscle in the body.

The medial border of the upper third of this muscle forms the lateral boundary of the femoral triangle (adductor longus forms the medial boundary; the inguinal ligament forms the superior boundary). The action of sartorius is to put the lower limbs in the cross-legged seated position of the tailor (hence its name from the Latin).

Quadriceps and Trigger Points

Trigger points in the quadriceps are commonly responsible for painful hip, thigh and knee conditions.

Note that Trigger points in the rectus femoris can often cause a deep aching pain in the front of the knee, even though the trigger points themselves are typically found closer to the hip.

Whilst there is no substitute for hands-on treatment from a trigger point professional, stretching exercises can be very useful both to help avoid these trigger points becoming active (injury prevention) and for rehabilitation.

Below you will find details of 5 awesome stretching exercises that most people should be able to perform easily at home. These are typical of exercises that your trigger point therapist might recommend.

Note! This position can put undue pressure on the knee joint and ligaments. Anyone with knee pain or knee injury should avoid this stretch until they have sought advice from a suitably qualified healthcare practitioner. 

Injury where stretch may be useful

Hip flexor strain. Avulsion fracture in the pelvic area. Osteitis pubis. Iliopsoas tendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis. Patellofemoral pain syndrome. Patellar tendonitis. Subluxing kneecap.

Injury where stretch may be useful

Hip flexor strain. Avulsion fracture in the pelvic area. Osteitis pubis. Iliopsoas tendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis.

Injury where stretch may be useful

Hip flexor strain. Avulsion fracture in the pelvic area. Osteitis pubis. Iliopsoas tendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis. Patellofemoral pain syndrome. Patellar tendonitis. Subluxing kneecap.

Regulate the intensity of this stretch by pushing your hips forward. If need be, place a towel or mat under your knee for comfort.

Injury where stretch may be useful

Hip flexor strain. Avulsion fracture in the pelvic area. Osteitis pubis. Iliopsoas tendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis. 

This trigger point therapy blog is intended to be used for information purposes only and is not intended to be used for medical diagnosis or treatment or to substitute for a medical diagnosis and/or treatment rendered or prescribed by a physician or competent healthcare professional. This information is designed as educational material, but should not be taken as a recommendation for treatment of any particular person or patient. Always consult your physician if you think you need treatment or if you feel unwell.