My knee hurts is a help site for your knee pain. In this article we’ll discuss the most notable 3 knee pain complaints assured that can help you eliminate saying “my knee hurts“.
Knee pain a little distance from knee: If pain just a little distance from kneecap, its actually very common. Take your index finger and press right above the spot that the bone is on the outside of your knee. Pain there upon pressing is reason behind a tight IT Band (iliotibial band). Made from Fascia which holds muscles all around 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 your 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 of the active and inactive people.
How you can fix this? Foam rolling. Tight fascia can’t be stretched out, it must be pressed out hence the foam roller. Rolling along the IT band is painful to start with and will be. Roll up and down the band, holding on spots that hurt to release the knot along with the rolling. Do this again equally on both legs for a minimum of 10 mins. This increased flow of blood, releases tension knots and realigns the muscles to shift freely.
Pain Inside the knee: Pain inside the inner part of the kneecap; left to the right kneecap and right to the left kneecap. It is most typically from tension of your 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, this pain is derrived 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 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. This time you will roll the inner walls of the leg, inner thigh. Laying on your stomach bend your knee, position 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 contained in the kneecap: This pain is usually a tough one to manage. People automatically assume this is meniscus pain. A means 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. When you find there is not any pain here and that is most cases, then move your hand up the knee. Just above the knee about 2 inches up on the quad muscles, inline with the inner part of the joint press using your thumb. This is your sweet spot. It is rather painful to rollout. Typically I roll this out for my clients because its a deep knot that could be a challenge 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. Don’t be alarmed its actually good bruise and is not invasive in any respect. It’s from the tension inside the leg being released, the explosion may cause the bruising. Its more common to bruise along side IT Band and not so much on your inner thigh or quad roll. You truly feel flow of blood inside the leg after you roll. Be sure you rest the leg post rolling and help your blood to flow. Your pain will decreases after rolling and in many cases passed by the very next 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 you 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.
