Quads Release: How To Relieve Hip, Thigh, and Knee Tension

Hips and knees feel stiff? Try using a couple of self-myofascial release tools to release your quadriceps muscles. After doing this, test it and notice if you feel less tension and improved range of motion around your hips and knees.

I am going to show you how to use a foam roller and a lacrosse ball to help relieve hip, thigh, and knee tension!

This can be especially helpful for restoring lower body mobility after long periods of sitting in the car or at the computer. 

You will need a high-density foam roller and lacrosse ball. 

1. FOAM ROLLER QUADS RELEASE

To relieve tension around your hip and knee joint, start with placing the foam roller underneath ONE thigh. Imagine your thigh in 3 sections:

1. Upper quad
2. Middle quad
3. Lower quad 

• Tips:
• Slowly move the foam roller from the top of your thigh, to just above your knee.
• Move in short motions within each section.
• Breathe calmly and stay relaxed
• Pause and focus longer on tender areas.
• Roll, sheer and hold. (see video)

The foam roller helps prepare your quadriceps for more targeted pressure using the lacrosse ball.

2. LACROSSE BALL QUADS RELEASE

The size and firmness of the ball allow you to reach the denser areas of your thigh. Return to the spots you noticed were sore. Similar to using the foam roller, imagine your thigh in 3 sections:

1. Upper quad
2. Middle quad
3. Lower quad 

• Tips:
• Move the ball in short motions within each section.
• Breathe calmly and stay relaxed
• Pause and focus longer on tender areas.
• Roll, sheer and hold. (see video)

TEST YOUR LEGS!

Now, stand up and move your legs. This will be a good way to gauge your mobility compared to the other side. You should notice some relief around your hip and knee joint on the side you released. 

Use the foam roller and the lacrosse ball on the other leg. Stay for at least 3 minutes for each leg. It is normal to feel discomfort the first few times you use a foam roller and lacrosse ball.

Breathing calmly will help you relax. You can take some of the pressure off by adjusting your body weight. Hang in there! Many of my clients who started out hating the foam roller have come to regard it as a useful mobility tool.

QUALIFY TO WIN A FREE FOAM ROLLER AND LACROSSE BALL:

1. Subscribe to my YouTube channel.
2. Sign up for my email list on my website.
3. Leave a comment on the video that corresponds with this blog post!

I look forward to announcing the winner in my next video!

ADDITIONAL RECOMMENDATIONS:

Self-massage can be an excellent way to help relieve hip and knee tension temporarily. You will want to include exercises in your daily routine that strengthen and stretch the muscles around your hips and knees! 

Sign up for my exercise membership and use my exercise finder tool to find specific exercises that suit your needs. I hope you enjoyed this blog post and found it helpful.

Share this post and help someone else relieve hip, thigh, and knee tension. 🙂