Quadriceps Muscle Foam Rolling

Video Transcript

I’m Dr. Alibhai from the Stuart Chiropractic. Today, I’ll show you how to foam roll your quadriceps muscle. This muscle often becomes stiff and tight due to repetitive or static strain—from sitting, driving, or being on your feet all day—which contributes to knee, lower back, and hip pain.

For this exercise, you can use a foam roller with or without ridges, or even a lacrosse ball. You’ll need to get on the ground, so find some cushions or lay down a mat. I’ll be on hardwood, which is fine for now. Position the foam roller just above your kneecap.

Take a deep breath in, breathe out, and let your legs sink into the foam roller. Try to relax your quadriceps muscle. Now, roll back and forth gently, as if you’re ironing out the muscle and helping the fibers slide and glide more smoothly.

There’s no need to rush; keep the movement slow and steady. As I roll up to the mid-quadriceps, I might find a trigger point. If it’s more comfortable, I’ll stay on my forearms to apply more pressure to that spot by leaning my body weight onto it.

Continue rolling from side to side. Let’s move up to the upper quad. I’ll adjust the foam roller so it’s sinking into the hip crease, the lower abdomen, and then roll through this area. Ensure the foam roller is positioned evenly as you go back and forth. Finish by moving the foam roller up to the top of the quad and back down to just above the kneecap.

Switch sides and spend at least 60 to 90 seconds on each side daily. If it’s painful initially, the area will become desensitized and decongested over time, and you’ll start to feel better. Let me know how it goes. It’s also great to do before a workout. Bye now.