This is amazing! I couldn't fix my quad for over 6 months of steching and rolling and massage balling. This finally loosened the muscles for me straight away. Unbelievable!
I went to Pt for weeks in 2016 for this. My PT never showed me this. Holy crap, sooooo much more release. It hurts, but only momentarily. Sweet sweet release!
Wow! This really worked! I had been using a baseball against a wall (pushing into it/rocking back and forth on the ball). All it seem to be doing was making me more sore there. Then I saw this and tried it staying stationary on the roll but flexing my leg at the knee as shown. Dramatic difference! Totally unlocked. Felt like my leg was freed from overall tightness. Even my groin tightness lifted a bit. Thank you!
I was able to copy this at home and it really helped. It's very akward to get those very tight muscles in those very specific areas that can't be released easily...
Just found this because i have a bad pinch somewhere around the ITB area. Hurts like hell to lay on top of the grid, because things has gotten so bad. I'm pretty confident that this will help after few torture sessions. I'll let you know
Great video, after meniscus surgery this has consistently been tight and while it doesnt hurt, it feels horrible and not stable. Wondering if you have seem this after these types of surgeries. Additional I wasnt able to find a video for the vastus medialis, do you have a recommendation?
What is the cause? I have pain in glute med, VL, a healthy knot in my calve somewhere and now the bottom/side of my foot of my non dominant side. 7 years of this.. so many PTs and chiros. I'm fed up.
Question - I had hip replacement surgery 9 months ago and everything has gone really well. But these last 3 months I’ve noticed when I garden and bend or get down on my knees, this lateral muscle feels like it is spasming unless I relax that part of my leg and use my hip muscles to stand. Does you procedure help with this?
For quite some time I have had this type of pain in my left outer quad. It tends to tighten the outside and up around the hip and makes sleeping discomforting. Today I told my LMT, who, then worked the area with dedication. I was quite sore, but not in pain. It has never given me trouble while in physical activity, occasionally while sitting though. However, today on my drive away, I noticed exactly what I was doing that made it flair up. Clutch pedal! For me it was a taken for granted motion. One of those seemingly innocuous motions, repeated,,,,time after time. Just a slight extension of the leg. It made sense to me now.. Is this a ballpark idea of what could be going on? Great video!
Certainly, Small repetitive motions can exacerbate trigger points. Although there are likely other issues that initiated the development of trigger points, it is important to be aware of exacerbating factors. Dr. B2
When I fold my right knee, I get a bump at exactly where vastus lateralis muscle connects to patella. This happens I do any activity like playing badminton, brisk walking etc., I am 50. my BMI is around 30. This bump has no pain. But my right leg has stiffness when I fold. But no tenderness. Can you please suggest remedy
Ouuuuch!!! I was working on my super tight hamstrings and releasing them seems to have moved the pain to the outside rear just below those trochanters on the rear edge of where I think my IT band is. How many more circles of hell are there? When I was young nothing hurt like this. Oh yeah, thanks!
I suffered(still some) from hip bursitis. Can stifness in the vastus lateralis be related and thus recommended to be released with the static version and then progress to the active release technique? I hope you answer but otherwise, I stay happy just to have your content available 😊
Hey Alejandro, This technique may be helpful for addressing your hip bursitis, but it is very likely that other techniques will also be required for full resolution. Dr. B2
Awesome, I was reluctant to pushing the IT band after I watched a video where you rant on how useless it is to try to release arthrochinomatic tissue. But obviously, vastus must have something to do with the pain. I'm not kidding, I'm thinking about quitting my computer job and become a PT due to people like you. Thanks for all the free value you give us Sir, I take off my hat to you
Make sure before you do that, you put in some volunteer hours at a clinic (even if it is cleaning tables and folding bedding). Make sure you like the environment before committing ;-) Dr. B2
Once again great video Brent . OK now we have our corrective exercise program (Release, Stretch, Isolated Activation, Subsystem Integration). How long does it take to see some results (e.x less pain, better joint mobility etc) regarding this exercise routine ? Can this exercise protocol eliminate the compensations (e.x upper crossed syndrome, anterior pelvic tilt etc.) ? If not how much say in percentage can improve any problem -compensation ? Sorry if there are a lot of questions Brent. Thank you
+George Koutsis Great questions. 1st, the effectiveness of your program will depend on several factors including the accuracy of your assessment, the accuracy of your hypothesis (long muscles, short muscles, arthrokinematics dysfunction, fascial adaptation, etc.), the selection of your exercises, the completeness of your program (no structure left behind), how well the exercises are done, and of course the level of pathology. In essence, the better you get as a practitioner the more change you will see faster. 2nd, depending on the level of compensation and what tissues are involved you should see change after the first session and you may see a complete resolution of the compensation. The compensation will return between your first and second session and it will take time and practice to "train the new movement pattern", but I am a stickler for, "If it didn't work the first time, it didn't work". As a general rule, you need to reinforce a pattern with training and home exercise program for 6 months before you can expect a more permanent change in motion. Last, although certain pathologies cause structural changes that make perfect posture impossible, I think the phrase perfection is a journey and not a destination applies to all. Hope that answers your questions George, Dr. B2
Ok thank you Brent, lets hypothesize that we done our corrective exercise program and now that we feel better (no pain and or better joint mobility etc.) we stop our corrective exercise program. How long does it take for the pain and the muscle imbalances (long/short muscles) to appear ? We must adopt this corrective exercise program forever ? And the last question I have is can we adopt this exercise protocol ((Release, Stretch, Isolated Activation, Subsystem Integration) to younger ages (kids, teens). Thank you
+George Koutsis I cannot speak to younger populations personally, but I have students who have modified many of the techniques in my videos and had great results. Again, how quick pain and dysfunction return will depend on how bad the dysfunction was to begin with, how intense the individuals activity is, and how long they kept to a program before they stopped. Sometimes it takes a couple of weeks to start regressing, other times pain returns months later. B2
Had surgery on my Vastus Lateralis and it has been stuck "Locked"... I have been going to PT but it still won't allow my knee to bend more than 50%. Have any ideas? Thank you
Start looking elsewhere... this is not to say that your VL is not the issue, but you may be getting additional restriction from the TFL, biceps femoris, lateral gastrocnemius... you may need to mobilize the knee joint or proximal tibiofibular joint... you may try strengthening terminal knee extension (VMA Activation) and or gluteus medius activation. Once you have addressed these other issues you may get more out of your therapeutic interventions for the VL. Dr. B2
Hey Gabbe, It may be important... the iliotibial band is connective tissue, non-contractile tissue, and does not develop trigger points. Dynamic release techniques like the one above may help to improve fascial extensibility by disrupting maladaptive cross-bridging between layers of fascia, but this is a hypothesis and not something that can be said definitively. I think the VL and perhaps the glide between the fascia of the VL and the fascia of the ITB have more to do with the positive effects noted from this technique, as opposed to adaptation that can be isolated to the ITB. Dr. B2
Hello. I have a question. I found both-sided gluteus Medius tendinopathy in MRI. According to some RUclips videos, pain is above the Trochanter. However, my pain is below the Trochanter and moved backwards actually near the Vastus Lateralis. Can the gluteus Medius radiate so far? I believe that I got the injury caused by my one-sided cycling training on the spinning bike, in which I only simulated mountaineering for almost three months and mostly walked. I'm doing the rehabilitation exercises that you do for a gluteus Medius tendinopathy, but I'm somehow not making any progress in terms of the pain in these places. You may have a tip for me. Greetings from Germany, Thomas.
+Sawoop !! Great question Sawoop, There are a couple of ways to look at this question. First is myofascial synergy: The vastus lateralis invests via fascial slips into the iliotibial band and lateral retinaculum along with the tensor fascia latae and biceps femoris. Increased tension on the iliotibial band will cause tibial external rotation, relative femoral internal rotation, along with the synergists mentioned above. These joint actions result in a relative collapse of the knee into valgus. The vastus lateralis can also cause arthrokinematics changes including an increase in compressive forces in the lateral compartment, increased posterior glide of lateral tibial plateau and abduction of the tibia at the knee. These changes will also cause a valgus force on the knee. Hope that helps, Dr. B2
Hello Doc. I really appreciate this video and the other one about the rectus femoris dymamic release. I have just one question to remove one doubt. My tender spot is in a "middle" position. I mean, my body is not completely in a vertical position (like in this video) or in an horizontal position (like in the rectus femoris video) to reach the spot that hurts me. In my case, could I identify the release like a rectus femoris or a vastus laterali release? I ask because I have the doubt that I cannot stay in a middle position and I'm wronging the release exercise. Best regards, Fabio. P.s. I looked a lot of your videos, all interesting!
Sounds like you have just found another trigger point in your quadriceps, which is fine. Keep doing what your doing, providing it is improving your movement quality or discomfort. I hope you will check out everything we have to offer at BrentBrookbush.com Thanks Dr. B2
Start with static release techniques until you can bend your knee without knee pain. The fact that your knee feels better later is a good sign that this is a good technique for you. Dr. B2
+nathan ellison granted, but I'm mainly trying to understand whether we are releasing CT which we don't do, or specifically attacking the Vastus lateralis.
+Yisrael Dubin Hey Yisrael, The vastus lateralis lies underneath the iliotibial band, and although this technique is often referred to as iliotibial band release, there is very little, if any, affect that you can have on the iliotibial band with a foam roll. It is not contractile tissue, does not develop triggerpoints, and is far more resilient to stretch and adaptive lengthening than muscle tissue. When people use this technique it is far more likely that they are pressing straight through the iliotibial band and affecting the more forgiving vastus lateralis. Even with active techniques I would attribute any fascial change to a decrease in crossbridging (binding) between the ITB and Vastus Lateralis and not to changes in the ITB itself. Hope that makes sense. B2
+Yisrael Dubin Very True. It is important that we all look back to the origin of some of these techniques and the language used. A trigger point is a muscular phenomenon, not a fascial phenomenon. In the technique above the fascia of the ITB may be affected, but "stretching" or "releasing" the ITB is probably not the right words to use. Dr. B2
I am not sure I totally understand the question... are you looking for diagnoses, movement impairments, symptoms? Someone with an over-active vastus lateralis may present with knees bow in, feet turn out or potentially and anterior pelvic tilt during an overhead squat assessment They have reduced knee flexion or extension if you are using goniometry Diagnoses that may be related to vastus lateralis over-activity could be ITB Syndrome, lateral knee pain, tibiofibular joint pain, patellofemoral pain syndrome (PFPS), greater trochanteric bursitis, hip impingement syndrome, and anterior/lateral hip pain. Symptoms may include complaints of tightness of pain around the lateral knee, lateral thigh or greater trochanter. Hope that helps a little, Dr. B2
Really clear, informative videos. Thanks for the help! I find this muscle gets very tight from my jump teaining. Are there any other specific areas you would recommend working on releasing for jump specific training?
+wakeboardumb Certainly, Tensor fascia latae, rectus femoris and calves... you likely want to follow that up with a hip flexor stretch. Then start working on Glute and Invertor strength. Dr. B2
Hi DrB! Is it possible for this Vastula muscle to shorten with valgus or knock knees? I'm 26 and had knock/called knees due to flat feet with an inward tilt. I have custom inserts now that help distribute weight properly. Yet, when I stretch my lower half, such as lunges, the sides of my legs feel like they're on fire. They are rock hard. I have issues from my legs up to my neck. Muscle tightness, burning, pain, number skin from spinal issues and pinched nerves, etc. Can all of this be caused by the knee issues? My theory is that these muscles have been compromised and not used properly for so long that they are stiff and short. Is this true? Also, any suggestions to assist with this?
Wow this is intense! My VL even at rest is very tight but I can tolerate the foam rolling.. But flexing the knee brings it to a whole new level, I barely got 2 reps (fortunately no knee pain). Is there anything I can do to work up to actually getting multiple reps so this can be effective?
LOL, the first time you told her to start flexing her knee my eyes just watered because i could imagine the pain and the feeling i would have in my knee XD
Ryan,With compliments like that I wish I could take credit, but this technique has been around for a while. A little refinement and optimal educational delivery is our focus ;-) Thanks for the support, really appreciate it.Dr. B2
Hi DrB! Is it possible for this Vastula muscle to shorten with valgus or knock knees? I'm 26 and had knock/called knees due to flat feet with an inward tilt. I have custom inserts now that help distribute weight properly. Yet, when I stretch my lower half, such as lunges, the sides of my legs feel like they're on fire. They are rock hard. I have issues from my legs up to my neck. Muscle tightness, burning, pain, number skin from spinal issues and pinched nerves, etc. Can all of this be caused by the knee issues? My theory is that these muscles have been compromised and not used properly for so long that they are stiff and short. Is this true? Also, any suggestions to assist with this?
I really can't make any specific suggestions without seeing you in person. You are discussing a lot of different symptoms rather than asking a question about a specific technique. Please keep in mind, these are educational videos for professionals... this is not a "fix it yourself" site targeting the general population. I do think you should see a physical therapist for an evaluation. Dr. B2
This is amazing! I couldn't fix my quad for over 6 months of steching and rolling and massage balling. This finally loosened the muscles for me straight away. Unbelievable!
Happy to help!
I went to Pt for weeks in 2016 for this. My PT never showed me this. Holy crap, sooooo much more release. It hurts, but only momentarily. Sweet sweet release!
Wow! This really worked! I had been using a baseball against a wall (pushing into it/rocking back and forth on the ball). All it seem to be doing was making me more sore there. Then I saw this and tried it staying stationary on the roll but flexing my leg at the knee as shown. Dramatic difference! Totally unlocked. Felt like my leg was freed from overall tightness. Even my groin tightness lifted a bit. Thank you!
BRUTAL but amazing! Thank you so much. I have been rolling but nothing compared to this technique!
Definitely something to work your way up too!.
I was able to copy this at home and it really helped. It's very akward to get those very tight muscles in those very specific areas that can't be released easily...
Could this help adjust my knee to track correctly?
This really helped my soreness and discomfort. Thank you so much!
Happy to help!
Dr. B2
Just found this because i have a bad pinch somewhere around the ITB area. Hurts like hell to lay on top of the grid, because things has gotten so bad. I'm pretty confident that this will help after few torture sessions. I'll let you know
I hope that it does!
Brent, you're a torturer of poor Melissa, and we thank you both for it.
Great video, after meniscus surgery this has consistently been tight and while it doesnt hurt, it feels horrible and not stable. Wondering if you have seem this after these types of surgeries. Additional I wasnt able to find a video for the vastus medialis, do you have a recommendation?
Great video Brent, thanks for sharing!
+Brian Abelson Thanks Brian Abelson! Really appreciate the support.
B2
I have the vastu lateralis muscle round, what can i do to flat it or straight it??
I am having sever pain not able to do it
What is the cause? I have pain in glute med, VL, a healthy knot in my calve somewhere and now the bottom/side of my foot of my non dominant side. 7 years of this.. so many PTs and chiros. I'm fed up.
Ugh, I wish I worked out as hard as I do now 10 years ago. Recovery is such a chore now
Question - I had hip replacement surgery 9 months ago and everything has gone really well. But these last 3 months I’ve noticed when I garden and bend or get down on my knees, this lateral muscle feels like it is spasming unless I relax that part of my leg and use my hip muscles to stand. Does you procedure help with this?
For quite some time I have had this type of pain in my left outer quad. It tends to tighten the outside and up around the hip and makes sleeping discomforting. Today I told my LMT, who, then worked the area with dedication. I was quite sore, but not in pain. It has never given me trouble while in physical activity, occasionally while sitting though. However, today on my drive away, I noticed exactly what I was doing that made it flair up. Clutch pedal! For me it was a taken for granted motion. One of those seemingly innocuous motions, repeated,,,,time after time. Just a slight extension of the leg. It made sense to me now.. Is this a ballpark idea of what could be going on? Great video!
Certainly,
Small repetitive motions can exacerbate trigger points. Although there are likely other issues that initiated the development of trigger points, it is important to be aware of exacerbating factors.
Dr. B2
In my case a tight left external VL seems to be connected to a right lateral hip shift. Along with my tight left TFL and sleepy right psoas.
...and massive spasm in right QL!
Fantastic video! Thanks.
When I fold my right knee, I get a bump at exactly where vastus lateralis muscle connects to patella. This happens I do any activity like playing badminton, brisk walking etc., I am 50. my BMI is around 30. This bump has no pain. But my right leg has stiffness when I fold. But no tenderness. Can you please suggest remedy
Ouuuuch!!! I was working on my super tight hamstrings and releasing them seems to have moved the pain to the outside rear just below those trochanters on the rear edge of where I think my IT band is. How many more circles of hell are there? When I was young nothing hurt like this.
Oh yeah, thanks!
Thank you so much!!!💖
I suffered(still some) from hip bursitis. Can stifness in the vastus lateralis be related and thus recommended to be released with the static version and then progress to the active release technique? I hope you answer but otherwise, I stay happy just to have your content available 😊
Hey Alejandro,
This technique may be helpful for addressing your hip bursitis, but it is very likely that other techniques will also be required for full resolution.
Dr. B2
Awesome, I was reluctant to pushing the IT band after I watched a video where you rant on how useless it is to try to release arthrochinomatic tissue. But obviously, vastus must have something to do with the pain.
I'm not kidding, I'm thinking about quitting my computer job and become a PT due to people like you.
Thanks for all the free value you give us Sir, I take off my hat to you
Make sure before you do that, you put in some volunteer hours at a clinic (even if it is cleaning tables and folding bedding). Make sure you like the environment before committing ;-)
Dr. B2
Once again great video Brent . OK now we have our corrective exercise program (Release, Stretch, Isolated Activation, Subsystem Integration). How long does it take to see some results (e.x less pain, better joint mobility etc) regarding this exercise routine ? Can this exercise protocol eliminate the compensations (e.x upper crossed syndrome, anterior pelvic tilt etc.) ? If not how much say in percentage can improve any problem -compensation ? Sorry if there are a lot of questions Brent.
Thank you
+George Koutsis
Great questions.
1st, the effectiveness of your program will depend on several factors including the accuracy of your assessment, the accuracy of your hypothesis (long muscles, short muscles, arthrokinematics dysfunction, fascial adaptation, etc.), the selection of your exercises, the completeness of your program (no structure left behind), how well the exercises are done, and of course the level of pathology. In essence, the better you get as a practitioner the more change you will see faster.
2nd, depending on the level of compensation and what tissues are involved you should see change after the first session and you may see a complete resolution of the compensation. The compensation will return between your first and second session and it will take time and practice to "train the new movement pattern", but I am a stickler for, "If it didn't work the first time, it didn't work". As a general rule, you need to reinforce a pattern with training and home exercise program for 6 months before you can expect a more permanent change in motion.
Last, although certain pathologies cause structural changes that make perfect posture impossible, I think the phrase perfection is a journey and not a destination applies to all.
Hope that answers your questions George,
Dr. B2
Ok thank you Brent, lets hypothesize that we done our corrective exercise program and now that we feel better (no pain and or better joint mobility etc.) we stop our corrective exercise program. How long does it take for the pain and the muscle imbalances (long/short muscles) to appear ? We must adopt this corrective exercise program forever ? And the last question I have is can we adopt this exercise protocol ((Release, Stretch, Isolated Activation, Subsystem Integration) to younger ages (kids, teens).
Thank you
+George Koutsis I cannot speak to younger populations personally, but I have students who have modified many of the techniques in my videos and had great results.
Again, how quick pain and dysfunction return will depend on how bad the dysfunction was to begin with, how intense the individuals activity is, and how long they kept to a program before they stopped. Sometimes it takes a couple of weeks to start regressing, other times pain returns months later.
B2
Good Lort that makes the eyes water!! Thank you though, much improved:)
you got good instructional voice. some instructors have painful voices
Thank you Bebang Buyayyeng,
Appreciate it.
Dr. B2
Had surgery on my Vastus Lateralis and it has been stuck "Locked"... I have been going to PT but it still won't allow my knee to bend more than 50%. Have any ideas? Thank you
Start looking elsewhere... this is not to say that your VL is not the issue, but you may be getting additional restriction from the TFL, biceps femoris, lateral gastrocnemius... you may need to mobilize the knee joint or proximal tibiofibular joint... you may try strengthening terminal knee extension (VMA Activation) and or gluteus medius activation.
Once you have addressed these other issues you may get more out of your therapeutic interventions for the VL.
Dr. B2
Get someone to crank on it!
u didt menasion that u are really close to the IT band, that something to think about when doing this ?
Hey Gabbe,
It may be important... the iliotibial band is connective tissue, non-contractile tissue, and does not develop trigger points. Dynamic release techniques like the one above may help to improve fascial extensibility by disrupting maladaptive cross-bridging between layers of fascia, but this is a hypothesis and not something that can be said definitively. I think the VL and perhaps the glide between the fascia of the VL and the fascia of the ITB have more to do with the positive effects noted from this technique, as opposed to adaptation that can be isolated to the ITB.
Dr. B2
Hello. I have a question. I found both-sided gluteus Medius tendinopathy in MRI. According to some RUclips videos, pain is above the Trochanter. However, my pain is below the Trochanter and moved backwards actually near the Vastus Lateralis. Can the gluteus Medius radiate so far? I believe that I got the injury caused by my one-sided cycling training on the spinning bike, in which I only simulated mountaineering for almost three months and mostly walked. I'm doing the rehabilitation exercises that you do for a gluteus Medius tendinopathy, but I'm somehow not making any progress in terms of the pain in these places. You may have a tip for me. Greetings from Germany, Thomas.
Hey bret I have a quick question , how does a overactive vastus lateris cause knee valgus?
+Sawoop !! Great question Sawoop,
There are a couple of ways to look at this question. First is myofascial synergy: The vastus lateralis invests via fascial slips into the iliotibial band and lateral retinaculum along with the tensor fascia latae and biceps femoris. Increased tension on the iliotibial band will cause tibial external rotation, relative femoral internal rotation, along with the synergists mentioned above. These joint actions result in a relative collapse of the knee into valgus.
The vastus lateralis can also cause arthrokinematics changes including an increase in compressive forces in the lateral compartment, increased posterior glide of lateral tibial plateau and abduction of the tibia at the knee. These changes will also cause a valgus force on the knee.
Hope that helps,
Dr. B2
can you pin and stretch the calf/soleus area just by dorsiflexing/plantarflexing?
+jimmy mcfarland Sure can... video is on the way ;-)
Dr. B2
Hello Doc.
I really appreciate this video and the other one about the rectus femoris dymamic release. I have just one question to remove one doubt. My tender spot is in a "middle" position. I mean, my body is not completely in a vertical position (like in this video) or in an horizontal position (like in the rectus femoris video) to reach the spot that hurts me. In my case, could I identify the release like a rectus femoris or a vastus laterali release? I ask because I have the doubt that I cannot stay in a middle position and I'm wronging the release exercise.
Best regards,
Fabio.
P.s. I looked a lot of your videos, all interesting!
Sounds like you have just found another trigger point in your quadriceps, which is fine. Keep doing what your doing, providing it is improving your movement quality or discomfort.
I hope you will check out everything we have to offer at BrentBrookbush.com
Thanks Dr. B2
Thank you!
When bending your knee, should you feel any discomfort? Cause when I do it my knee hurts, but after 20 minutes my knee feels better
Start with static release techniques until you can bend your knee without knee pain. The fact that your knee feels better later is a good sign that this is a good technique for you.
Dr. B2
would you recommend this to someone who is suffering from the vastus lateralis pulling the patella to the outside of the knee?
Certainly Valnir,
This would be one technique in a routine of several techniques to reduce compensation and movement impairment.
Sincerely,
Dr. B2
Thank you Brent! How much of the foam roll is actually on her Vastus lateralis and how much is on the ITB?
well isnt ths vastus lateralis mostly under the IT band?
+nathan ellison granted, but I'm mainly trying to understand whether we are releasing CT which we don't do, or specifically attacking the Vastus lateralis.
+Yisrael Dubin Hey Yisrael,
The vastus lateralis lies underneath the iliotibial band, and although this technique is often referred to as iliotibial band release, there is very little, if any, affect that you can have on the iliotibial band with a foam roll. It is not contractile tissue, does not develop triggerpoints, and is far more resilient to stretch and adaptive lengthening than muscle tissue.
When people use this technique it is far more likely that they are pressing straight through the iliotibial band and affecting the more forgiving vastus lateralis. Even with active techniques I would attribute any fascial change to a decrease in crossbridging (binding) between the ITB and Vastus Lateralis and not to changes in the ITB itself.
Hope that makes sense.
B2
+Brent Brookbush yes it does, thanks for the reply. I doubt 99% of people doing this technique realize that they can't release IT band:)
+Yisrael Dubin Very True. It is important that we all look back to the origin of some of these techniques and the language used. A trigger point is a muscular phenomenon, not a fascial phenomenon. In the technique above the fascia of the ITB may be affected, but "stretching" or "releasing" the ITB is probably not the right words to use.
Dr. B2
Hello Dr. B2!
what are the main consequences for having tight vastus lateralis?
I am not sure I totally understand the question... are you looking for diagnoses, movement impairments, symptoms?
Someone with an over-active vastus lateralis may present with knees bow in, feet turn out or potentially and anterior pelvic tilt during an overhead squat assessment
They have reduced knee flexion or extension if you are using goniometry
Diagnoses that may be related to vastus lateralis over-activity could be ITB Syndrome, lateral knee pain, tibiofibular joint pain, patellofemoral pain syndrome (PFPS), greater trochanteric bursitis, hip impingement syndrome, and anterior/lateral hip pain.
Symptoms may include complaints of tightness of pain around the lateral knee, lateral thigh or greater trochanter.
Hope that helps a little,
Dr. B2
Brent Brookbush it's exactly what I wanted. Thank you very much. Sorry for my English :)
Tightness of the knee for me especially, half way through my run my vastus tightens and I start feeling slight discomfort in the knee area.
Really clear, informative videos. Thanks for the help! I find this muscle gets very tight from my jump teaining. Are there any other specific areas you would recommend working on releasing for jump specific training?
+wakeboardumb Certainly,
Tensor fascia latae, rectus femoris and calves... you likely want to follow that up with a hip flexor stretch. Then start working on Glute and Invertor strength.
Dr. B2
Hi DrB!
Is it possible for this Vastula muscle to shorten with valgus or knock knees?
I'm 26 and had knock/called knees due to flat feet with an inward tilt. I have custom inserts now that help distribute weight properly.
Yet, when I stretch my lower half, such as lunges, the sides of my legs feel like they're on fire. They are rock hard. I have issues from my legs up to my neck. Muscle tightness, burning, pain, number skin from spinal issues and pinched nerves, etc. Can all of this be caused by the knee issues?
My theory is that these muscles have been compromised and not used properly for so long that they are stiff and short. Is this true? Also, any suggestions to assist with this?
Have you tried releasing your vastus lateralis and TFL, followed by the kneeling hip flexor stretch, and some gluteus medius activation?
Dr. B2
Sore skater here 👍 gonna try this right now! ✌️😎
Wow this is intense! My VL even at rest is very tight but I can tolerate the foam rolling.. But flexing the knee brings it to a whole new level, I barely got 2 reps (fortunately no knee pain). Is there anything I can do to work up to actually getting multiple reps so this can be effective?
Any better yet? My VL is soooooo tender. Doing these foam rolling techniques right now.
This is amazing for inline skaters with tight lateral thighs
love it!! thank you.
+Arlene Alpuerto Thanks Arlene
B2
Awesome Video
Thanks Keith,
Dr. B2
LOL, the first time you told her to start flexing her knee my eyes just watered because i could imagine the pain and the feeling i would have in my knee XD
It's a tough one, but the results justify the sacrifice ;-)
Dr. B2
Brutal!
That kills but it’s already letting go. Thanks
Genius!
Ryan,With compliments like that I wish I could take credit, but this technique has been around for a while. A little refinement and optimal educational delivery is our focus ;-)
Thanks for the support, really appreciate it.Dr. B2
and like that it worked...
Thought the thumbnail was Seth Everman
that looks like a painful for a hip replace patient
🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾
"we're gonna per-gress" 🤣😂 seriously though, great content!
Wow...this does not feel good. In a good way.
You don't have the worst job in the world :D
Hi DrB!
Is it possible for this Vastula muscle to shorten with valgus or knock knees?
I'm 26 and had knock/called knees due to flat feet with an inward tilt. I have custom inserts now that help distribute weight properly.
Yet, when I stretch my lower half, such as lunges, the sides of my legs feel like they're on fire. They are rock hard. I have issues from my legs up to my neck. Muscle tightness, burning, pain, number skin from spinal issues and pinched nerves, etc. Can all of this be caused by the knee issues?
My theory is that these muscles have been compromised and not used properly for so long that they are stiff and short. Is this true? Also, any suggestions to assist with this?
I really can't make any specific suggestions without seeing you in person. You are discussing a lot of different symptoms rather than asking a question about a specific technique. Please keep in mind, these are educational videos for professionals... this is not a "fix it yourself" site targeting the general population.
I do think you should see a physical therapist for an evaluation.
Dr. B2