THIGH HIGH

Thigh High

Overview

 

Thigh High is designed to reduce the muscle tension in the quadriceps, hamstrings and adductors.  These muscles flex and extend the knee, and adduct the hip. By reducing the tension in these large thigh muscles, you will be able to treat and improve the symptoms that are exhibited with a variety of knee and thigh pains.  These include patellofemoral pain, patellar tendinopathy, suprapatellar bursitis, infrapatellar bursitis, Osgood-Schlatter’s, ITB syndrome, chondromalacia patellae, runner’s knee, jumper’s knee, knee weakness, tightness and general thigh pain.  

Set the Beartrap up with a roller on either side.  Thigh High can be performed seated or standing with the foot placed upon a box. 

    1. Grab the sides of the Beartrap frame with each hand placed adjacent to the roller.  Now move the rollers forward and backward whilst pushing both hands towards each other. This technique allows for great control with moderate treatment force bilaterally.
    2. Place the hoop of the Beartrap under the thigh so that the Beartrap arms and handles are pointing upwards.  Place each hand on the handles, squeeze handles together and move only one handle at a time back and forwards.  This technique allows you to use leverage and provides an intense treatment unilaterally.

Overview

 

Thigh High is designed to reduce the muscle tension in the quadriceps, hamstrings and adductors.  These muscles flex and extend the knee, and adduct the hip. By reducing the tension in these large thigh muscles, you will be able to treat and improve the symptoms that are exhibited with a variety of knee and thigh pains.  These include patellofemoral pain, patellar tendinopathy, suprapatellar bursitis, infrapatellar bursitis, Osgood-Schlatter’s, ITB syndrome, chondromalacia patellae, runner’s knee, jumper’s knee, knee weakness, tightness and general thigh pain.  

Set the Beartrap up with a roller on either side.  Thigh High can be performed seated or standing with the foot placed upon a box. 

    1. Grab the sides of the Beartrap frame with each hand placed adjacent to the roller.  Now move the rollers forward and backward whilst pushing both hands towards each other. This technique allows for great control with moderate treatment force bilaterally.
    2. Place the hoop of the Beartrap under the thigh so that the Beartrap arms and handles are pointing upwards.  Place each hand on the handles, squeeze handles together and move only one handle at a time back and forwards.  This technique allows you to use leverage and provides an intense treatment unilaterally.

Treatment Techniques

 

Positions

– Flexed: leg bent at the knee.

– Extended: leg straight at the knee.

Speed

– Fast: typically performed when the pressure is light.

– Slow: typically performed when the pressure is deep.

– Pausing: pause on areas of concentrated tightness.

Knee extension

– Perform the movements with your leg extended.  This will put the hamstring muscles on stretch and will create a more intense treatment on the knee flexors. 

Knee flexion

– Perform the movements with your leg flexed at the knee. This will put the quadricep muscles on stretch and will create a more intense treatment on the knee extensors.

Extend and flex the leg

– Perform the movements while continuing to extend and flex the knee.  This creates contraction and relaxation effects on the muscle during treatment.  This creates intermittent and varied treatment along the length of the muscle.

Anatomy

 

Quadriceps

The muscles located on the front and outside of the thigh that extend the knee joint to straighten the leg.  The quadricep muscles originate from the anterior superior iliac spine (ASIS) and attach to the patella, which in turn attaches to the patellar ligament, finally inserting on the tibial tuberosity (bump on the top of the shin). These muscles include rectus femoris, vastus medialis, vastus intermedius and vastus lateralis.

Hamstrings

The muscles located at the back of the thigh that act to flex the knee joint to bring the heel of the foot closer to the buttocks.  The hamstring muscles all originate from the ischial tuberosity (a bony prominence at the base of the buttocks) and insert below the knee joint.  These muscles include biceps femoris, semi-tendinosus and semi-membranosus.

Adductors

The muscles located on the back of the inside of the leg that act to bring the legs closer to the body’s midline. They originate in the groin area (pubic ramus) and insert along the length of the femur. 

These muscles include adductor magnus, adductor longus, adductor brevis and gracilis.

Recommended Exercise Program

 

Self-treatment of the muscular system creates micro-damage and micro-tears within the muscle.  This is completely normal and helps the muscle relax, increases blood flow and improves overall function. Working out in the gym or performing exercise also creates these micro-tears and damage to the body in the hope that the body will respond positively by increasing strength, improving endurance and increasing power (speed + strength).  This is all dependent on what type of stimulus you provide. The side effect of creating micro-tearing and micro-damage is that it can create post-treatment soreness (pain following treatment or soreness over the following days).

Start off with a modest amount of treatment and see how the body responds.  Build up as the body allows.

If the pain on the post-treatment soreness is significant, give the muscle another day or two to recover before continuing further treatment.  However, if the following day, the muscle feels much better and only mild amounts of post-treatment soreness exist, then increase the timeframe or pressure of treatment.

Biofeedback

Muscular biofeedback is the body’s amazing ability to provide instantaneous feedback to the brain about which muscles are tight and where the treatment needs to be focused.  As massage creates micro-tears and micro-damage, the sensation is experienced as pain. The tighter the muscle, the more tearing or damage occurs and the pain sensation feels greater in this area.  Conversely, if the muscle is not as tight, there is less pain experienced when treating the muscle. Biofeedback is a great way to determine which muscles are tight and what areas need more work.

Recommended Exercise Program

 

Self-treatment of the muscular system creates micro-damage and micro-tears within the muscle.  This is completely normal and helps the muscle relax, increases blood flow and improves overall function. Working out in the gym or performing exercise also creates these micro-tears and damage to the body in the hope that the body will respond positively by increasing strength, improving endurance and increasing power (speed + strength).  This is all dependent on what type of stimulus you provide. The side effect of creating micro-tearing and micro-damage is that it can create post-treatment soreness (pain following treatment or soreness over the following days).

Start off with a modest amount of treatment and see how the body responds.  Build up as the body allows.

If the pain on the post-treatment soreness is significant, give the muscle another day or two to recover before continuing further treatment.  However, if the following day, the muscle feels much better and only mild amounts of post-treatment soreness exist, then increase the timeframe or pressure of treatment.

Biofeedback

Muscular biofeedback is the body’s amazing ability to provide instantaneous feedback to the brain about which muscles are tight and where the treatment needs to be focused.  As massage creates micro-tears and micro-damage, the sensation is experienced as pain. The tighter the muscle, the more tearing or damage occurs and the pain sensation feels greater in this area.  Conversely, if the muscle is not as tight, there is less pain experienced when treating the muscle. Biofeedback is a great way to determine which muscles are tight and what areas need more work.

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