Knee pain a little distance from knee: If pain just outside the kneecap, it truly is actually very common. See your index finger and press right above wherein the bone is on the outside of the knee. Pain there upon pressing is cause of a tight IT Band (iliotibial band). Includes Fascia which holds muscles all over the body in position. The IT Band runs coming from the outside of the hip to your 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 extremely common in both active and inactive people.
Tips on how to fix this? Foam rolling. Tight fascia can not be stretched out, it requires to be pressed out hence the foam roller. Rolling along side IT band is painful at first and really should be. Roll up and down the band, holding on spots that hurt to release the knot along with the rolling. Do this equally on both legs for a minimum of 10 mins. This increased flow of blood, releases tension knots and realigns the muscles to maneuver freely.
Pain Inside the knee: Pain in the inner part of the kneecap; left to the right kneecap and right to the left kneecap. It is most of the time from tension inside of inner thigh up to the groin area. Also its cause from a tight IT Band, despite the fact the IT band runs down the outside of the leg, the discomfort comes from the strain 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 portion of the knee where you just feel the pain. Pain? That’s a knot.
How you can fix this? You guessed it, foam rolling. Now you will roll the inner walls of the leg, inner thigh. Laying on your stomach bend your knee, place the bent leg on the 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 a tough one to manage. People automatically assume this is often meniscus pain. A method to eliminate this thought is by pressing slightly below the kneecap as well as in the center behind the knee. Pain upon pressing in either spot may just be meniscus. If there happens to be is not any pain here which is many instances, then move your hand up the knee. Just above the knee about 2 inches up on the quad muscles, inline with the inner area of the joint press using your thumb. This is your sweet spot. This can be very painful to rollout. In many instances I roll this out for my clients because its a deep knot that is a challenge to get get to yourself. However by rolling the medial of your knee (inner thigh), and maneuvering your body to get to this very specific spot.
Foam rolling could create bruises upon your leg. You should not be alarmed its actually good bruise and isn’t invasive by any means. It’s from the tension inside the leg being released, the explosion may cause the bruising. It is more common to bruise along the IT Band and not much on your inner thigh or quad roll. You actually feel flow of blood in the leg when you finally roll. Be sure to rest the leg post rolling and help the blood to circulate. Your pain will decreases after rolling and in many cases gone the following day. Foam rolling is really 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.