2 Quad Muscle Stretches for the Knee Tibialis Anterior Rectus Femoris Stretch

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I had a running client that was wanting a tibialis anterior stretch because they were feeling a lot of tightness in their shin.

I showed him how to modify the good old quad stretch to be a tibialis anterior stretch.

The tibialis anterior gets tight in people that walk, run and hike so it is an important area to stretch.

Let me go through how to turn the good old quad stretch into two effective stretches for the knee and runners.

The good old quad stretch focus on rectus femoris and the second one on tibialis anterior.

The good old quad stretch:
- grabbing something for support in order to eliminate balance so you can end up focusing on the stretch
- lean your weight onto one leg
- grabbing the forefoot and pulling the heel towards the seat
- now move the knee back a touch
- you are looking for a stretch in the quadriceps or the rectus femoris

The new tibialis anterior quad stretch:
- take your footwear off
- shift your hand position more towards the toes and pull your toes back
- bring the heel towards to the seat
- then bringing the knee back a touch

With the toes pulled back, you get a tibialis anterior stretch and a rectus femoris stretch.

If the stretch ends up being to strong of a stretch, I can bring the knee more forward and just focus on the tibialis anterior stretch.

If you are looking for more stretches to help your running clients, I would recommend attending these courses for fitness professionals:

Exercise Rehabilitation of the Knee
Injury-free Running

That is it for now.

Rick Kaselj, MS

Category:

Education

Tags:

• quad muscle
• thigh stretch
• legs stretch
• knee stretch
• leg stretch
• leg stretching
• knee stretches
• recutus femoris stretch
• anterior tibialis

[matt1223334444gmail]

Wow - massive pain when I grab my toes while trying this. I will have to keep at it, cause after running for 5 mins, I get shin splints in my anterior tibialis! Thanks for the video instructions :)

[MrBerett315]

.. stop trying to sound intelligent with your a and p book.. its not like everyone you encounter is going to know the scientific names of ANY muscle groups....