The leg has many muscles that allow us to walk, run, jump and move. The quadriceps are a group of four muscles on the front of the thigh, together they form one of the largest muscle groups in the body.
They work to help extend the knee and flex the hip. The quadriceps can become tight if you spend a lot of time sitting.
This tightness can change the way you walk and contribute to increased pressure on foot and ankle structures. Therefore, it is important to stretch them regularly to help improve the range of motion and improve function.
It is normal to feel some discomfort with stretching but the stretch should not be painful. If you have new pain or your current symptoms worsen stop doing the exercises.
This stretch is ideal if you are unable to balance on one leg, but not good if you have knee problems.
This stretch is ideal if you are unable to balance. However if you struggle to get off the floor, you may want to lie on your bed to do the stretch.
This stretch is ideal if you have good balance.
It is important to keep your back, hip and leg in line.
This stretch is ideal for children or those needing help from a partner.
If your problem does not improve as you would expect with the self-care exercises, after 6-12 weeks of following the advice, you should contact a healthcare professional for advice.
This may be your GP, Pharmacist, NHS Podiatry Service or a Private Podiatrist. Please make sure your Podiatrist is registered with the Health and Care Professions Council and look out for the letters HCPC after their name.
Please note good compliance with daily stretching may take up to 6 – 8 weeks before the benefits are felt.
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