How to fix your Quads Pain
Short option on several locations on the quads
Tall option on several locations on the quads
Can do sideways stretching
The MM tool works very well on loosening up the very tight fascia that normally causes tightness, pain and disability in the quad muscles. Use the short option depending on where your problem is to start with, if you feel you want more pressure swap to the tall option. Bend and flex your knee to floss the muscle if that feels good. Roll the leg and your body to the left and right to see where the pain is greatest. Put the tool under the problem area for a minute or so, if there are no issues slowly increase the amount of time on the tool to make sure your quad muscles tolerates this pressure.
The fascia in the quad muscles is so strong it is not a 5-minute job to get the results you want. Experience has shown that excellent results can be achieved if you spend at least 15-30 minutes on the tool, multiple times during the week. You can stretch the quad muscles in a sideways direction by rotating your foot to one side and moving your body in the same direction. Rock backwards and forwards until you feel the tool on the side of the muscle this will push the muscle in a unique way that cannot be done by other approaches.
Doing it whilst watching TV or doing other things like reading or working on the laptop makes the time pass quickly. A warm muscle stretches much quicker than a cold one so using a hot pack or having hot bath helps a lot.
This is the Best Quads Stretch in the World!
I say that because so many stretches you see on the internet put the spine under pressure which is a bad fault in that stretch.
The definition of a good stretch is one that only stretches the target muscle and protects all other structures, especially your spine and can be easily progressed to a stronger stretch.
The setup of this stretch is very important because if you do not do what is recommended you may put pressure on your spine or not stretch the muscle very effectively. If you have a hot pack or are willing to buy one, a warm muscle stretches much faster than a cold one, alternately have a hot bath before you do the stretch.
Lay on a table with the leg you are stretching on the table and the other leg on the floor. Place the ball of the foot of the leg on the floor flat on the floor, this locks your pelvis which protects your spine from the strong forces of the stretch.
Grab the ankle of the leg that you are stretching and pull it towards you buttock If you are not flexible enough to do that then use a towel or rope to pull the ankle towards your hip. Breathe deeply while you are stretching as this will help relax the Quads so it can be stretched easily
You will feel a very strong stretch in this position and as that stretch subsides the stretch can be progressed and increased by moving the foot on the floor in the direction of your head. Your spine will not be stressed because you pelvis is locked by the leg on the ground.