PT . Your personalRachel Tavel is a Physical Therapist (DPT) and Certified Strength and Conditioning Specialist (CSCS) so she knows how to get your body back to normal when it’s out of range. In this week’s series She gives advice on how to feel better, stronger, and train smarter.
You use your legs all day. whether you go up or down the stairs sit or get up from a chair walk or try to stand still Your quads are always on the move. Put on a leg day or bike, run, or your favorite HIIT workout. Then the big muscles in your legs will feel pain. tired and tight
The quadriceps are one of the largest muscle groups in the body. They build muscle mass in the front of your thighs and are responsible for helping you stand up. by its name The quads are made up of four muscles: the vastus, the medialis, the verbal intermediais, and the rectus femoris. These muscles help to stretch and stabilize the knee. As well as bending your knees and stabilizing your hips, when it’s tight, your pelvis—and the rest of your body—drops off the attack.
The quadriceps are attached to the front of your pelvis at a point called the anterior iliac crest (or ASIS). When tight, the pelvis can pull the pelvis down and forward. This limits the ability of the pelvis to rotate in the opposite direction. This can lead to problems. especially pain in the lower back or knee
While the added activity on your feet can get tight on four people. Long hours of sitting can reduce the amount of time you spend stretching and shorten your muscles. with increased sitting The quads are stationary and are more resistant to stretching or stretching.
Tighten four people with stretching and self-relaxation techniques. for best results Try a low-inflammatory diet, massage, and heat, and remember to get up and move.
- Stretch your muscles: Try a kneeling stretch. kneeling on one knee as if proposing (Put a pillow or mat under your knees if you have knee pain.) Lean forward, stretching your back hips. Adjust the position so that the front knee does not touch the toes. As you lean into a stretching position You can hold your back foot to increase the tension of the quadriceps stretch. Take about 30 seconds to do this stretch. Take a deep breath to sink deeper into the stretch.
- Roll your foam interpreter: Place the foam roller on the floor. Lie faceup with your thighs over the foam roller. Use your hands to support your body. Using your upper body to control the movement, gently roll your thighs up and down over the foam roller. Massage the front of the thigh from hip to knee. Roll over the sore area Make sure you rotate your body to adjust the pressure so that the front and sides of the quadriceps are fully effective. Take a few minutes to do this two to three times a day.
- Use your interpreter: Did you know that the best way to beat someone is to be under someone else? Sometimes it goes for muscle recovery too. instead of taking a full rest Try doing light activities. or light exercise To allow blood to flow through the muscles, a small amount of activity can help stimulate the inflammatory process. It washes away the mediators that cause inflammation. while allowing the healing cells to arrive