Massage Gun Quad Exercises
The Quadriceps Muscle is unarguably the largest muscle in the body in terms of muscle mass, and one of the most important muscles in the body.
Previously the Quadriceps was generally understood to be four independent muscles: Rectus Femoris (RF), Vastus Intermedius (VI), Vastus Lateralis (VL), and Vastus Medialis (VM), but more recent studies have shown that the Quad is a single muscle with four parts that all join together at one tendon just above the knee and that they are indeed one, or four in one – as many would argue – hence the name ‘quads.’
Whether or not the quad is a composite muscle or individual muscle units is another matter entirely. It’s importance and functionality, many can argue. American journalist Lisa Ling and host of TV Show This is Life with Lisa Ling on CNN, once remarked, about her Quads being big ‘enough’:
“I never run hills. My quads are already big enough. I don’t run to build muscle; I do it for cardio.”
– Lisa Ling
So, whether we are walking, sitting, cycling, running, jumping, swimming (depending on the stroke/style), dancing, or doing any form of locomotion, the quad is almost indispensable to us, hence this piece seeks to unravel the intrinsic and delicate care of the quad, using percussive therapy.
Why is Your Quad important?
- It provides stamina and support to the body
- It supports the majority of the body mass during squatting, sitting, or motion exercises
- Proper utilization of your quads can keep your legs healthy
- It helps you to avoid lower back pain
- It provides stability to your knees and hip flexors
Why You Should Use a Massage Gun on Your Quads?
Percussive massage therapy is widely considered as a complementary and alternative medicine (CAM), but it has proved to be more than just an ‘alternative.’ Durіng a mаѕѕаgе, ѕоft tіѕѕuе, соnѕіѕtіng оf muѕсlеѕ, tеndоnѕ, lіgаmеntѕ, ѕkіn, lуmрhаtіс vеѕѕеlѕ, оrgаnѕ and other connective tissue, can be relaxed or relieved in several ways, and these include, but not limited to pressure, tension, motion, and vibration.
According to a recent study published by the Journal of Clinical and Diagnostic Research, vibration therapy (which is provided by massage guns) is effective against delayed onset muscle soreness (DOMS), which is very common in activities that depend highly on the Quad.
One of the main benefits of using a massage gun before hitting the gym or doing your favorite exercise(s) is that it increases the blood oxygen level, which is very important in workouts like long-distance races or cycling.
A massage gun pre-workout increases the supply of oxygen via blood (its transport medium) to the muscles, and post-workout, it ensures that harmful metabolites are transported (circulated) away from the tissues. Using a massage gun will also improve circulation that breaks adhesions as well as increases the production of nutrients that help in prompt tissue repair.
“After a grueling leg workout nothing feels better than a slow, deep massage on your quads”
– Robert Cheeke, Bodybuilder
Tight quads are also a very common experience for cyclists after medium- or long-distance cycling, or quad drills on exercycles (stationary exercise bikes), these workouts take a toll on the quad and cause muscle stiffness, as well as prevent muscle sprains or injury.
Massage guns are also beneficial to your quads by reducing muscle soreness and stiffness at the knee, to aid the easy extension of the knee during workouts.
How You Should Use a Massage Gun on Your Quads?
- When massaging your quad, make sure you put on a free cloth that would not hinder the gun from making contact with your quads. You could also make use of your gym wears while using the massage gun.
- Put on the massage gun before applying it on your skin, do not place the gun or gun’s head on your skin before putting on the gun.
- Ensure you are in a relaxed position, preferably sitting, and breathing is unhindered.
- Gently rest the gun on your quad, starting from the top area, rectus femoris, and rest it on each side for about a minute each.
- For pre-workouts, apply the massage gun around each side of the quad and stretch intermittently, this would increase the flexibility of the quad ad prevent spasms during exercise.
- While resting the massage gun, avoid applying pressure.
- Take deep breaths of inhalation and exhalation throughout the exercise.
- Ensure that the gun is used only on the quad, not on your knee cap or femur bone.
- Glide and slide the massage gun around the muscles.
- If/when you notice you hit a stiff area or an area of tension, allow the massage gun rest on that spot for about a minute. Do not overdo this, and do not apply intense pressure, mild pressure for a few seconds may help.
- Do not lean on your legs, and ensure that your quad is inactive as possible during the massage.
- Notice how your body responds to the massage and seek help from a medical professional or licensed massage therapist if you notice anything strange.
- If you use the massage gun for muscle recovery post-workout, ensure that you rest after using the massage gun.
Muscle spasms and cramps are perhaps most common with the quads, it is a common sight to see people clutching their quads at various sporting events or workout sessions, but the stepwise procedure given above is sure to keep your quad muscles healthy and injury-free.
The quad is connected to the longest bone in the body – the femur – which is located within the upper part of the leg, and are partly or solely responsible for every use of the leg and almost every locomotive activity. Many experts rate it as the most frequently used muscle in the body, hence good maintenance of the quad muscles through percussive therapy is imperative.
Muscle fatigue, caused by a lack of supply or reduction in the level of supply to the quads is a very common occurrence, and this isn’t as a result of strenuous activities only, but can also be caused by dormancy, muscle cramps, inflammation, or poor blood circulation, all of which the use of a massage gun is combative about and resolutive for – if properly used.