Knee problems are a common issue among people of all ages. While there are many reasons for knee pain, it is often due to tightness in the quadriceps muscles (quads) causing alignment problems in the knee joint. Regular quads massage and stretching can avoid these problems and help to keep your knees healthy.
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Quads anatomy and function
Strictly speaking the quadriceps is one muscle with 4 heads, but it is usually thought of as a group of 4 muscles: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. These 4 muscles make up most of the muscle bulk of the front of the thigh and carry out the action of knee extension (straightening the leg), as well as the rectus femoris playing a part in hip flexion (bringing the leg towards the body).
Image permission: Dr. Joe Muscolino. www.learnmuscles.com – art work Giovanni Rimasti
How tightness develops
Tightness in the quadriceps can develop due to various factors including overuse, inadequate stretching, poor posture, and muscle imbalances. Athletes, particularly runners and cyclists, are prone to this tightness because of repetitive movements that continuously engage these muscles without adequate rest or stretching. Additionally, sedentary lifestyles can also contribute, as prolonged sitting can cause the muscles to shorten and tighten.
Impact on the Knee
Patellofemoral Pain Syndrome (PFPS):
Tight quadriceps can pull the patella (kneecap) out of its natural alignment, causing it to track improperly over the femur. This misalignment can lead to increased friction and irritation under the patella, resulting in pain and inflammation commonly referred to as “runner’s knee.”
Knee Joint Stress:
Tight quadriceps can also increase the overall stress on the knee joint, leading to wear and tear of the cartilage. The imbalance created by tight quads is likely to affect gait and posture too, contributing to further knee problems.
Prevention and Management
There are 2 main reasons why quad muscles may be tight. The tightness may be due to the muscle fibres having become shortened due to poor posture and/or movement patterns. Or it may be due to muscle tension and adhesions. Depending on the cause of the problem, it can be treated by stretching or massage.
Stretching:
Regular stretching of the quadriceps helps to maintain muscle length, therefore preventing problems caused by muscle shortening.
Massage
Deep tissue massage helps to break down adhesions and release tension, preventing problems caused by these issues. Improved circulation from massage also enhances the delivery of oxygen and nutrients to the affected area, promoting healing and reducing inflammation.
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