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stretching outer thigh/quad

  • 23-12-2009 4:44pm
    #1
    theo4130
    Closed Accounts Posts: 139 ✭✭


    anyone have any suggestions for strectching the outer thigh, between quad and hamstring (if you put your hands straight by your sides... those lines there)
    im usually fine but since ive been increasing distance the last while ive been getting lots of knots there, hard to rub them out and i cant stretch to avoid this...
    help? please?


Comments

  • #2
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    You're talking about the ITB here. Google for "ITB stretches" (or follow this link) and you'll find plenty of images and videos.

    Personally I like the ones described here (especially Stretch #3):

    http://physicaltherapy.about.com/od/flexibilityexercises/ss/ITBstretches.htm


  • #3
    theo4130
    Closed Accounts Posts: 139 ✭✭theo4130


    thanks very much, good article there. i dont have any pain from it, just tightness.
    i was looking at abductor stretches that werent helping.
    all the best.


  • #4
    baza1976
    Registered Users, Registered Users 2 Posts: 1,145 ✭✭✭baza1976


    Foam roller is a goodin


  • #5
    Rio 2016
    Closed Accounts Posts: 178 ✭✭Rio 2016


    Foam rolling always works for me.


  • #6
    rickyflair
    Closed Accounts Posts: 10 ✭rickyflair


    Rio 2016 wrote: »
    Foam rolling always works for me as I am always injured.

    Run on soft surfaces at an easier pace. This will aid recovery and prevent the injuries you talk about.


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  • #7
    metamorphosis
    Registered Users, Registered Users 2 Posts: 4,991 ✭✭✭metamorphosis


    Foam rolling is the business ... long stretcher also 60sec and assist stretch with a dynaband etc i also find helps


  • #8
    rickyflair
    Closed Accounts Posts: 10 ✭rickyflair


    Not everyody has access to a foam roller. A tennis ball will suffice put pressure on the area and roll. Also cold warm baths can help in aiding recovery from injury.

    Even if you do not have a tennis ball go to the kitchen cupboard and use a pastry roller etc anything that can put adequate pressure on the area. There is too much science and sporting correctness these days, gone are the days of old school training and the like.


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