This region contains the four quadricep muscles (rectus femoris/RF, vastus intermedius/VI, vastus lateralis/VL, and vastus medialis oblique/VMO), the patella/knee cap, and patellar tendon. In this section you will find our available treatment plans as well as the different self treatment techniques on this site.
Injury Treatment Plans for this area:
(* note. each treatment plan includes a free downloadable PDF. Here’s a post on how to use them.)
1) Patellar tendonitis. Click here.
2) Patellofemoral Syndrome (PFS). Click here.
3) Quadricep Strain/sprain. Click here.
These are part of our “Injury of the Week” blog series. Each post will talk about what the injury is and how it can happen. It will then take you through all five steps of the ATA self treatment system including self massage, mobilizations, kinesiology taping, stretching and strengthening.
Individual Parts of Self Treatment System:
Part 1. Self Muscle Massage.
- Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the quadriceps using a foam roller and tennis ball. Click here.
- Blog post on how to mobilize the quad muscles using a tennis ball. Click here.
Part 3. Stretching.
- Blog post on beginner, intermediate, and advanced stretches for the front of the thigh/Quads. Click here.
- Hip flexor/quadricep stretch (pictures). Click here. (this is part of a post on Runners Knee)
- Hip flexor/quadricep stretch (video). Click here. (this is part of a post on IT Band Syndrome)
Part 4. Kinesiology Taping.
- Blog post on decreasing pain, swelling, bruising in the the knee. Click here.
- Blog post on taping to decrease the symptoms and correct patellar tendonitis. click here.
- Blog post on taping to decrease the symptoms and correct Chondromalacia. Click here.
- Blog post on taping to decrease the symptoms and correct lateral patellar tracking abnormalities. Click here.
- Blog post on taping following a quad strain/sprain. Click here.
Part 5. Strengthening
Right now our strength advice is specific to our “injury of the week” blog series (see top of this page for injuries affecting this area). However, all of our strenghtening videos can be found on our youtube channel (link at top of website).