Release the knees

This week we are focusing on how to manage knee pain through muscle release techniques. Of course, it is important to have strength local and distant to the knee joints, but it is also vital that we manage the soft tissue structures which have a huge influence over these seemingly troublesome joints. We will cover strength exercises in next week’s blog.

ANALOGY: Think of a small amount of rope with a knot in the centre of it. If you pull either end of the rope, you will end up making the knot tighter. Instead, try kneading the knot. You will start to see it loosen up. Think of this analogy when it comes to your muscles. Stretching may provide symptomatic relief, but if you really want to make a difference in the tension of your muscles, then you need to knead it!

There are countless leg, hip & pelvic stretches you can do which will help to provide symptomatic relief to the knees. This article will focus on the most effective soft tissue release techniques, using a trigger ball & a foam roller (lacrosse, tennis and/or spikey balls will work fine).

LOCAL MUSCLES:

• Quadriceps:

  • Start above the knee caps and release the muscle off cross-fibre rather than long fibre

  • Once one section eases off, move the roller further up towards your hips

Quadriceps release

• Gastrocs / calves:

  • Start just below the crease of the knee joint and release the muscle off cross-fibre rather than long fibre

  • Once one section eases off, move the roller further down towards your achilles - use the weight of the other leg to apply more pressure

Foam Roller Calf Release

• Hamstrings (tendon):

  • Start the ball just in front of the sit bone

  • Once in place, roll forward and back off your sit bones to feel the ball pressing into the tendon of the hamstring

DISTANT MUSCLES:

• Plantar fascia (aka sole of the foot)

  • Start the ball at the ball of the foot and slowly move it towards the front of the heel

  • Make sure you cover the inside & outside arches of the foot, and the middle of the sole of the foot

  • Try and put as much body weight through the ball as possible - this one is generally quite painful!

Plantar Fascia Release with Trigger Ball

• Glutes

  • Find a sore point in your glutes and stick to it!

  • Use small oscillations to knead out the tender spots

• TFL / glute med

  • Start the roller in the fleshy bit between the top of your pelvis and the side of the hip

  • Roll forward and back to find a tender spot - stick to it!

  • Use small oscillations to knead out the tender spots

Try each technique and see how you go. Doing the technique for 1- 2 minutes on each side should do it. These are great to do pre- or post-workout, particularly if you get sore knees.