If your quads are always “tight”, always tender, always in need to be smashed on the roller … are you sure rolling is the answer ?
It’s time to ask yourself WHY are they always nagging for attention
I am a huge advocate for everyone using self-myofascial release techniques to help relieve sore muscles and improve performance. But I must ask, if we have to roll the same muscle groups all the time, is it really working? Are we noticing an improvement?
If every single day we roll our quads, and every single day it feels just as “in need” as the last, are we getting the results we want ?
It depends what your goals are
Personally, I roll my quads and hip flexors to increase the range of motion at my hip joints, which in turn helps me create a better hip and spine position. With a better position at my hips, I can begin a training session in a more ideal alignment pattern and hopefully strengthen the areas that I need to strengthen. For me, it’s my glutes. If I can train my glutes properly, eventually this will help hold my hips in a better position, and my quads and hip flexors will stop feeling so tight.
WHY?
Because your glutes work mostly in opposition to the function of your quads and hip flexors. I roll my quads because their tightness is causing my hips to roll forward into an anterior pelvic tilt. (And conversely, if my glutes were really tight, they’d pull my hips “under” into a bum tuck as if I were tucking my tail between my legs). In an anterior pelvic tilt, my glutes can’t function as much as they can from a neutral position. And I can’t get them into neutral if the quads and hip flexors are pulling my hips forward. Is this starting to make sense?
If my glutes are stronger, they will help balance out my hip muscles and my quads and hip flexors will ease off. And over time, when I perform myofascial release, such as rolling my quads, it won’t feel as intense and I won’t “need” to do this as often. By balancing out my tight/dominate muscles (quads and hip flexors), I can strengthen my weaker opposing muscles (glutes) to create balance. And thus, the cycle of releasing my quads and hip flexors will subside because I’ve addressed my muscle imbalance.
WHAT NOW?
Now, if all I do is roll my quads, then yes, they will feel looser, my hips will feel better and my back will probably feel relief. But when I wake up tomorrow, the results will probably be lost. The release probably won’t hold for more than 1-3 days (this is solely based on my own practical experience). If I don’t pair the myofascial release with the opposite muscle group’s strengthening, then I’m not really addressing the “WHY”. Why are my quads tight? Why are they constantly under tension? My quads will keep dominating and holding tension if I don’t off-set the myofascial release technique with glute strengthening. My glutes are weak partly because my quads are tight and they pull my hips forward, which inhibits my glutes from working. If my glutes stay weak, my quads will keep dominating.
HOWEVER…
If I pair the release with strengthening, then I can help create more balance. A balance of opposing muscles having an equal share of the workload at the hips.
I will be diving into this “Release and Strengthen” relationship in some follow-up posts COMING SOON!
Better Posture. better Life.
jozervas@gmail.com
November 15, 2017Thanks for the comment Katerina, I always think how our posture can tell the story of our lives: what sports we did as kids, what injuries we may have had, how many hours we spend at a desk, or carrying a shoulder bag… so fascinating! Thanks, Jo
Katerina Vasilaki
September 3, 2017Hi Joanna, wow what a great topic. My posture has always been an issue for me since I was 14 and I have recently found that wearing Birkenstocks has helped my posture massively. Exercise helps too but still cannot seem to find a permanent solution. It is as if having a bad posture is the norm and being straight is always such an effort. I will enjoy reading your blog, Katerina xx