I have been doing wall squats as part of my rehab from injury plan - and my god, in just 9 days I can see a massive difference in my muscles there! My physio has told me to also to foam roll my quads before and after my runs. It’s tricky and very ouchy (eyewateringly so) but helps with aches and pains. Maybe you are a bit tight there?
I agree, been doing squats and wall squats for years to build up quads for skiing to protect knees. One PT even got me to do lateral jumps into squats, wouldn't debit now.
My massage stick is such a boon. Stretching and squats but don't do too many too soon or you'll end up with a sore bum 🤣 (been there!) Work up from say 10 max to start, these days I do 30 or 40 after a run.👍🏻
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