Patella and Quad Tendon Release

Lay face down on the ground place lacrosse ball between the thought and the floor above the kneecap. Roll ball to locate tripper point/tender spot. Bend knee to 90 degrees 10x then hold the knee at 90 degrees internal and external rotate the femurs/thigh 10x. Perform on each trigger point found above the knee. Move into a hand and knee position, place lacrosse ball on the anterior tibialis anterior (muscle on outside of shin) roll shin 3x and find trigger points/tender spots. Point and pull the ankle 10x on each trigger point