Excessive tension in the Rectus Femoris (RF) can lead to anterior (front of) knee pain.
Neurological reflexes often lead to the RF being overactive simultaneously to the Gluteals and/or Psoas being under activated.
The RF originates from the front of your hip and inserts on the common Quadriceps’ tendon, it is responsible for hip flexion and knee extension. Below is a good exercise to help to “switch off” an overactive RF:
- Lie on your stomach on the ground with the roller underneath the front of your thighs. Place your elbows on the ground underneath your shoulders.
- From the starting position, press up and roll back and forth over the front of your thighs with the knees straight (position 1).
- It may help to work from the bottom of the hip to mid-thigh, reposition, and then work from mid-thigh to just above the knee versus using long, broad strokes to hit the entire RF at once.
- Roll for 30–60 seconds.
- To increase the pressure, cross one leg over the other.
- To further increase the pressure, try flexing (bending) your knees (position 2) as this will stretch the RF.