quad dominance

Author – Ruth Sova/ATRI.

Quad dominance is not even a diagnosis, but I believe it’s affecting much of our population. Just as piriformis syndrome gets diagnosed as sciatic pain, quad dominance gets diagnosed as knee issues, hip problems, RLS, gluteal amnesia, and low back problems. Quad dominance is a known risk factor for injury and pain, and we need to know more about it.

Quad dominance happens when the quadriceps and hip flexors (Iliopsoas) take over some of the gluteal and hamstring muscle function. It is important to maintain equal flexibility and strength between the hamstrings and quadriceps for health, stability, and balance.

Having strong quads isn’t a bad thing but a strength imbalance could become an issue. Overpowering quads can hinder performance, create pain, and increase the risk of injury. A common question is, which is better: glute dominance or quad dominance? It’s best to be equal but if you must be unequal, being glute dominant is probably better.

If you’re constantly feeling any lower-body exercise mainly in the quads but not the posterior chain (muscles on the back of the body), that’s a telltale sign of quad dominance. Athletes often fall victim to quad dominance. There’s no quick fix for quad dominance, but it can be greatly improved with a persistent approach. Here are common quad-dominant injury patterns:

Knees

Tight quads are a common cause of knee pain. People with tight quads are more prone to:

·      Patellofemoral knee pain

·      Tendonitis either just above the kneecap (quadriceps tendonitis) or just below the kneecap (patellar tendonitis)

·      Shin splints

·      Tibial plateau fracture

·      Compartment syndrome

·      Knee osteoarthritis

If we look at the similarities between all of these injuries, we see pain on the front of the leg. Watch for that.

Low Back Pain

Tight quads can lead to low back pain because they pull the pelvis into an anterior tilt and lead to weak hamstring muscles. Tight quads also put pressure on the hamstrings, leading to pain in the low back. This muscle imbalance, stress, and pressure can cause back pain, increase the risk of injury, and limit mobility.

I have a 15-minue video and aquatic plan, more written material, references and diagnostic information at https://ruth-sova-103927.square.site/ under “10 in 10”, Quad Dominance.