I love this self-massage trick for quads, because you don't need any equipment!
A foam roller works well to massage this area, too. But if you don't have one handy, this technique works great!
My general massage rules for patients are:
- "Explore" the whole area first (by massaging it)
- This tells you where any sore spots are
- If you find some, spend about 2 minutes "beating them up", each side
- Perform massage every THREE days (not daily), to let yourself recover from the bruising
- Continue this schedule until the massage doesn't really hurt anymore
- Then, "touch-up" for life, by occasionally checking the area for more sore spots.
Hope this helps, try it for yourself, and let me know what you think!