How many Qauds are there?
You'd be surpised how many people have never thought of it - that the name "Qaud" is a number Four.
Without our Quads we would not be able to stand - we would buckle at the knees. Some people do, because the Quads have issues.
The four Quadricep muscles work together to straighten (extend) the knee joint. If they don't work, the knee cannot straighten.
One of them, Rectus Femoris, is also a hip flexor. The other three, Vastus L., I., and M. (see image) attach on the femur (thigh bone) and at the patella tendon (below knee cap).
These muscles also support and stabilize the knee ligaments so the knee does not twist.
That's critical. Any knee joint that too loose or wobbly (weak Quads) has a higher chance of wearing out the Meniscus, the knee cartilage. That's why it's so important for knee health to strengthen your Quads.
Most of the time, we see weakness in the Quads, however occasionally (especially in incosistent athetes and weekend warriors), we deal with tightness and tension. Runner's knee is one such injury caused by Quads getting too tight.
In that case, massage is a great tool to prevent chronic tension. It's also important to stretch the Quads on a regular basis.
Strengthen the Quads.
Stretch. Make sure not to stretch to the point of tearing. Easy and comfortable stretches held for 1 minute or longer are more effective (and safer) than intense stretches.
Get a massage to lengthen the tissue along the thigh and around the knee.
Foam roll the Quads. Foam rolling is very effective to roll out basic tension.