Keep Your Knees Healthy with Targeted Rolling and Stretching

People often show me where their knee hurts and ask what they can do to alleviate the pain. Typically, it is on the inner part of the knee or around the knee cap (patella). They often tell me the pain is “inside” the knee and get worried there is a major problem. Although there is always the possibility of some ligament tear or arthritis, the pain usually resolves after massage therapy on their quads and IT bands followed by stretching the quads. I always tell my clients that keeping their knees healthy can be as simple as rolling and stretching a few areas. Exercise is also very important so combining these recovery methods with the appropriate leg exercises can quickly get your knees feeling better. Here we will focus on the rolling and stretching part of knee health.

​What commonly happens
Misalignment
Assuming there is no damage to the knee, often the issue is a misalignment of the upper and lower leg (femur and tibia). The lower leg will rotate outward often as a cause of a tight IT band and outer quad muscle (vastus lateralis). This can cause undue stress and pain on the inside (medial) portion of the knee.
 
Tendinopathy, but not quite yet.
Often there is pain above or below the knee cap (patella) caused by the quadriceps muscles becoming tight from overuse. This can then create extra tension in the quadriceps tendon. Eventually, tendinitis or tendinosis can occur in the quadriceps or patellar tendon. The recovery process can be different depending on the structure affected and the severity of the injury. Stretching and soft tissue work (like foam rolling) can keep this type of knee pain from becoming an actual injury and relieve pain. 
 
Uneven tightness can also happen resulting in the knee cap being pulled off its normal track. This can be the result of tight outer quads (vastus lateralis).

​Roll or massage and stretch
Ultimately it comes down to rolling (or massaging) your quads and IT bands and stretching your quads. When someone asks me what they can do to help their knees I tell them: “Roll your quads and IT bands, and stretch your quads!” This of course is my answer on the recovery side of things.

Rolling the IT band with reduced pressure.

Rolling the IT Band with full pressure.

Rolling the OUTER quads

Rolling the OUTER quad (backside shot)

Rolling with the Tiger Tail for the outer quads.

Rolling the IT band with the Tiger Tail

Ideally you want to roll then stretch.

Hip Flexor stretch

Hip Flexor stretch (side view)

Standing quad stretch w/ partial knee flexion

Standing quad stretch with full knee flexion.

Exercise is VERY important
Various squats, hinges, and lunges are important to keep your lower body strong and knees healthy. Working your glutes is important because it helps keep your knees in alignment. Abdominal exercises are important to keep your pelvis in alignment which will then affect the knees. These exercises should be done in a specific way to keep from adding stress to the knees.