In part one of this blog you learned some common causes of trigger points in rectus femoris, where the trigger points tend to live, and problems they can cause. Today I will teach you how to tame these trigger points and rejuvenate this muscle!
My favorite way to work on these trigger points in RF is to lay prone on the floor and place an ALPHA ball at the front of my thigh. If this massage is too intense you can try using a pair of toted original Yoga Tune Up® Therapy Balls instead. I usually start at the top of my thigh (avoid the bikini line where there are blood vessels and ligaments that you don’t want to smash, go beneath it!) and do a stripping technique by rolling the ball up and down about an inch or so.
Once I find a tender trigger point I provide compression by resting on that spot. Then I do pin and stretch by slowly flexing and extending my knee. Finally, I use cross friction by flexing my knee, then moving my lower leg in and out like a windshield wiper. It is good to search several areas along your thigh, and notice if your most tender spots are at the common trigger point areas discussed in part one of this blog. If you massage toward the inner and outer thigh you may find trigger points in two of the other quadriceps muscles which can also contribute to knee pain, the vastus lateralis and vastus medialis.
If pain in your knee is an issue for you, you will also want to learn how to treat the hamstrings at the back of the thigh, adductors at the inner thigh, and the gastrocnemius and soleus muscles in the calf because they can contribute as well. You can search for a certified Yoga Tune Up® instructor for help learning how to treat these muscles. Read the rest of this blog post »