Eccentryx / Exercise Atlas / recovery
Foam roll quads and IT band
Roll slowly from hip to knee, pausing on tight quad and outer thigh tissue.
Muscles
- Primary
- quads
- Supporting
- outer thigh
Mechanics
- Pattern
- soft tissue prep
- Equipment
- foam roller
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Pressure stays tolerable while the knee and hip stay relaxed.
- Progression
- Pause on one tight zone for three slow breaths.
- Regression
- Use a softer roller or reduce pressure with the opposite leg.
Watch for
- Racing across the tissue
- Grinding through sharp pain
Substitutions
- Couch stretch
- Quad stretch
- Foam roll glutes and hip flexors