We often receive questions about a specific stretch to help with either a sore muscle or a problem area. However, a stretch is not always the answer to your problem. While proper stretching can feel really good and help with flexibility, it may not be the cause of the problem you are facing.
My first piece of advice is to always talk to a coach about what the exact issue is. Simply asking about what a stretch for your quad would be, does not paint a full picture of what is going on. If possible, talking face to face is best because we can discuss in more detail and try things out. We want to know things like, was there a certain incident that occurred or has this been a slow-moving issue? What movements bother the area? How long has this been an issue? Is this a chronic or an acute issue? What have you tried before?
Ever read the Phantom Tollbooth (or see the movie) as a kid? Remember the scene in which the main characters are eating soup, getting hungrier and hungrier with each bowl? How can this be? Well, the magic of fiction, mostly. But, there is something to this. Ever had the experience where you're not really hungry, but you have a 15 minute break and you're not going to have another chance to eat for five hours minimum, so you eat? And 10 minutes later, you're ravenous? What the heck, right?!
The seemingly paradoxical relationship between eating a small snack and elevating hunger is similar to that between expending energy and diminishing fatigue. Spend energy, become more energetic? You bet!