STEP 1: How to Locate the Rectus Femoris Trigger Point #One
The Rectus Femoris is a part of the quadriceps group of muscles present at the front of the thigh. To locate it, place your hands over your navel and bring them down and to the side until you feel a bony projection on either side at the level of your hips. The muscle originates about three to four finger breadths below, at the Anterior Inferior Iliac Spine. From there, it runs down and inserts into the knee cap alongside the other quadriceps muscles. It is an important muscle that helps with stability and in keeping the leg straight (extension at knee joint) while walking, running, or cycling. Place a hand over your thigh and push your knee back; you will feel the muscle getting taut under your hand. Because this muscle is used a lot while running and cycling, strain in this muscle quite common for athletes.
STEP 2: How to Self-Release the Rectus Femoris Trigger Point # One
To massage the Rectus Femoris, you will need a ball and a pillow.As we learned in the previous video, the trigger point for the Rectus Femoris is present close to the hip, right around the region where the muscle arises. About four to five finger widths down from the bony knob shown in the location video lies the trigger point area. You should feel tenderness in this area when you press lightly over the region. Lie face down and rest your head comfortably on the pillow. Place the ball over the trigger point. You may raise your torso so it rests on your hands for more pressure if required. Hold for about 30 seconds to a minute and release.
STEP 3: How to Stretch the Rectus FemorisTrigger Point # One
We learned from the location video that the Rectus Femoris helps in the straightening of the leg, and with the extension of the knee. Otherwise, when the leg is straight, the muscle is contracted. To stretch it, we have to do the opposite movements. The simplest way is by sitting upright on your knees. There is complete flexion at the knee joint here, and you will feel the stretch at the front of your thighs. If you have knee pain, this move will not be possible in one go; consider easing into it over a few days. Take some mats or a bolster and place them between your calf and thigh, sitting down on them. You can make them higher or lower as is comfortable for you. If you’re able to sit on your legs comfortably, you an increase the stretch by leaning back. Hold the position most comfortable for you for about 30 seconds and release.