My knee hurts is really a help site with regards to your knee pain. In this article we’ll discuss the 3 knee pain complaints in hopes which will help you eliminate saying “my knee hurts“.
Knee pain a little distance from knee: In the event that pain just outside the kneecap, it truly is actually very common. Take your index finger and press right above wherein the bone is on the outside of your knee. Pain there upon pressing is reason behind a tight IT Band (iliotibial band). Comprised of Fascia which holds muscles all over the body in place. The IT Band runs coming from the outside of the hip to the outside of the Kneecap. A tight, tension filled IT band pulls on the kneecap causing pressure/pain to the outside of the knee. Fascia holds tension and restricts muscle movement and blood flow. This is often extremely common in both of the active and inactive people.
How you can fix this? Foam rolling. Tight fascia can not be stretched out, it requires to be pressed out hence the foam roller. Rolling along the IT band is painful to start with and really should be. Roll up and down the band, holding on spots that hurt to release the knot and the rolling. Do this again equally on both legs for at least 10 mins. This increased flow of blood, releases tension knots and realigns the muscles to shift freely.
Pain Inside the knee: Pain in the inner part of the kneecap; left to the right kneecap and right to the left kneecap. This is often most commonly from tension of the inner thigh up to the groin area. Also its cause coming from a tight IT Band, although the IT band runs down the outside of the leg, your pain arises from the tension pulling in the knee outward therefore causes pain on the inside of the knee and referred pain up the inner thigh. Using your thumb, press about 2″ up your leg from the inner section of the knee where you feel the pain. Pain? That’s a knot.
How you can fix this? You guessed it, foam rolling. This time you will roll the inside of the leg, inner thigh. Laying on your stomach bend your knee, place the bent leg on your roller. Using your body, roll outward allowing the roller to roll up your inner thigh up to your groin area. Again holding on sensitive spots for a few seconds to release that knot, followed by rolling that area out equally on both sides.
Pain inside the kneecap: This pain is really a tough one to handle. People automatically assume this is often meniscus pain. The right way to eliminate this thought is by pressing slightly below the kneecap along with in the center behind the knee. Pain upon pressing in either spot may just be meniscus. If there happens to be is no pain here and that is many instances, then move your hand up the knee. Just above the knee about 2 inches up on the quad muscles, inline in the inner part of the joint press using your thumb. This is your sweet spot. This can be very painful to rollout. In most cases I roll this out for my clients because its a deep knot that could be a challenge to get get to yourself. However by rolling the medial of your knee (inner thigh), and maneuvering the body to get to this very specific spot.
Foam rolling could generate bruises on your leg. You should not be alarmed its actually good bruise and isn’t invasive at all. It’s from the tension inside the leg being released, the explosion may cause the bruising. It really is more common to bruise along side IT Band and not much on the inner thigh or quad roll. You actually feel flow of blood inside the leg when you finally roll. Make sure to rest the leg post rolling and let your blood to flow. Your pain will decreases after rolling and in many cases gone by the following day. Foam rolling is a daily activity important for you to be on top of. Consistency in rolling, means non consistent pain. And less and less of yourself saying my knee hurts.
Disclaimer: This posting is based on Fitness Expert advice. information freely available in the popular press and medical journals that deal with knee pain. Nothing herein is intended to be or should be construed to be any sort of medical advice. For medical advice consult with your physician.