Stretching

meanredspider

I think I've got most stretches covered but the one I don't seem to be able to sort is one for the outside of my quads - basically the mid-line between the outside of my knee and my hip (whichever muscle that is) - it gets quite sore about 6" above my knee but I can't figure out how to stretch it.

Any hints? Ta

Slimbods

Hip flexor?

meanredspider

Nope - I don't think so. In that picture, draw an imaginary line from the side of her knee on the trailing leg to the hem of her shorts (again, mid-point, side of her leg)

like this

[/img]

Slimbods

Just a normal quad stretch, like this?

Bronzie

Vastus Lateralis muscle

http://www.sportsinjuryclinic.net/cyber ... eralis.php

The above site recommends normal quad stretch as above, but I think some people find massaging it with foam rollers is also helpful

pbt150

Or Tensor Fasciae Latae

http://www.sportsinjuryclinic.net/cyber ... _latae.php

Again, massage/foam rollers are pretty good. Runners quite often get a problem here, it's also known as the Ilio-Tibial Band (ITB) and can cause ITB syndrome, or ITB Friction syndrome. There are quite a few stretches for that on various runners' websites, or physiotherapy supplies sites.

rock_hopper

Definitely sounds like your IT band, I find this the best stretch for it.

http://www.runningtimes.com/rt/images/2 ... ch%202.jpg

Like others have said a foam roller really really helps, the only thing that beats it is a deep sports massage.

http://sportsmedicine.about.com/od/flex ... Roller.htm

meanredspider

Thanks All!

The standing quad stretch misses it. The nearest one so far is

http://www.runningtimes.com/rt/images/2 ... ch%202.jpg

(thx Rock_Hopper)

Talking to a couple of fitness-fixated friends, they both suggested sports massage (then went on to tell me how painful it was for this issue). I can certainly give myself some sharp pain by poking it with my thumb.

A roller might be a good idea.

Appreciate the ideas - thanks again!

Team Banana Spokesman

do that standard quad stretch but move your foot and/or knee left/right and youll feel it stretching different parts of the quad.