1. Low back pain (just make sure not to strain your back doing this).
2. Hip pain – front of hip, side hip pain and glute pain like piriformis syndrome can all be relieved by releasing your quads and quad hip flexor fascia.
3. Knee pain, in particular pain under the kneecap (patella pain) or pain at the top of your kneecap.
4. To locate imbalances in your quad fascia that could be causing hip hikes/shifts or anterior pelvic tilt.
5. Groin pain/strains.
6. Hamstring cramps or hamstring tension caused by tight quads (look up reciprocal inhibition on my blog to learn more about how opposite muscles inhibit one another).
7. Glute inhibition – your quads/quad hip flexors can inhibit gluteus medius and gluteus maximus, which can cause head to toe pain, from plantar fasciitis to knee pain, hip and low back pain to mid back pain, shoulder pain and more.
8. If you SIT A LOT. Your quad hip flexors in particular will get really tight from sitting. This can help relieve that tension.
9. Use this technique out in the wild, while hiking or backpacking, while rock climbing or when you otherwise can’t get into your quads with a foam roller.
You’ll really need to watch the video and follow along for this one. I’m showing you my go-to quad and quad hip flexor technique for any situation that necessitates getting into this tissue without equipment (like a foam roller).
I’ve used this technique while backpacking after a long day of hiking, in my tent before sleep.
I’ve used this technique while sitting at my desk working, and I get in itch to get into my quad hip flexor fascia specifically.
And I’ve used this technique in bed, when I feel the ache of my fascia asking to be released before going to sleep.
You can use this if getting on a foam roller is difficult for you due to the position and needing to put weight on your forearms.
Recently I’ve been using this technique to get into my quad and quad hip flexor fascia after injuring my MCL. Using a foam roller was difficult in the beginning. So I’d sit up in bed and use this technique on my entire quad fascia line.
Let me know what you find in your quads and hip flexors by commenting below!
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