What Causes Tight Quad Muscles That Create Knee Pain?

This is a video that helps to explain why people develop tight quadricep muscles and more importantly what you can do about it. Make sure you read the detailed article in the link below as this provides you with exercise videos and instructions of many of the things discussed briefly in this video.
https://www.noregretspt.com.au/index....

Knee pain is a very common issue people face that affects their training and activities in daily life. Prior to the onset of pain is when stiffness is felt and it is at this point you need to look closely at what is causing this and put a plan in place to change what is going to become a permanent change. I see so many people with severe loss of knee mobility that could have easily been prevented if the correct action was taken early on.

In many cases the tightness is more to do with weakness and poor alignment than over use and the quads being too strong. The tightness is merely a protective mechanism from the body to protect the knee joint from more harm as the underlying problem is the poor alignment of the patella caused by dysfunctional repetitive movement. Stretching WILL NOT change this faulty alignment of movement with the clients I had little success and in some cases stressed the patella even more further complicating the stiffness at the knee.

See article below for more on this

https://www.noregretspt.com.au/index....

The quadriceps muscle attaches directly to the knee cap and then the knee cap attaches directly to the tibia. This forms a strap. As the knee flexes further and further the strap tightens and compresses the patella into what is called the trochlear groove causing compression within the joint. If it is left in this position for too long and especially if you love to tuck your legs under the chair it is inevitably going to cause problems at the knee. This is one reason why people with knee pain find it difficult to stand up after prolonged sitting and it takes a while for their knees to loosen up. By leaving their body stuck in this position compressing the joint for a long period of time the body will react to this stress by stiffening muscles surrounding the joint to protect it from more harm, which only serves to make things worse as time goes on.
See article below for more on sitting causing compression
https://www.noregretspt.com.au/index....

The knee is caught in a crossfire and dependant on these joints to perform their roles correctly to maintain perfect alignment. If any of these joints are unable to complete their role effectively it disrupts the optimal alignment of the patella in the knee and now you are set for trouble as it will be impossible for the patella to track correctly when the knee is fully flexed.

When you lower body into a squat position the knee cap engages into the trochlear groove (track) and is guided down the femur and as you straighten the knee when you begin to stand up the patella tracks back up the groove. This is what is known as patella tracking.

The inside of the joint is covered in articular cartilage designed to reduce the stress that occurs in the joint created by the quadriceps. However, if you lack the correct alignment of the patella in the trochlear groove you can end up with increased stress within the joint usually on the outside or lateral part of the knee as the larger more powerful quadriceps muscles begin to take over the work from the VMO. And eventually this stress becomes pain! This is where you see foam rolling on the outer part of the thigh, (ITB) to release this tension. This may help to some degree.

However, on its own it will do little for it isn't just tightness on the outside of the leg that can produce issues. Weakness and or timing issues of the medial stabilizers can also cause the knee cap to track incorrectly when you move. Remember the knee is not really the problem. It is the joints above and below forcing it into faulty alignment to begin with.

Read the other articles below about VMO strength and patella tracking
https://www.noregretspt.com.au/index....

https://www.noregretspt.com.au/index....

And for the complete KNEE PAIN PROGRAM make sure you download our step by step program from our website below that includes a 60 minute video and instruction manual
https://shop.noregretspt.com.au/au/Ho...