4 Ways to Foam Roll Your Knee Pain Away

Knee pain not only makes exercising painful, but it also makes doing day-to-day activities difficult. However, there are many ways of dealing with knee pain that is not invasive and make it possible to live your life knee pain-free. Some of the best include stretches, warm or cold compresses, and rest. Another one that you can try and experience success with is to foam roll your knee pain away. Using a foam roller feels good ― even if you don’t have any pain. Here are four ways that you can use a foam roller to help ease your knee pain.

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#1 – Tensor Fascia Lata (TFL)/Iliotibial (IT) Band (Abductors)

Inner Thigh Roll (Adductor)

Move into a forearm plank position, maintaining proper alignment with your head, shoulders, hips and toes. Place the foam roller underneath the inner thigh. Contract your core, then run the foam roller from just above your knee toward your upper thigh and back. Repeat the movement.

Inner Thigh Roll (Adductor)

Start with one set of 1 repetition on each side, rolling for 30 seconds. The intensity of this exercise is light to moderate, depending on your physical ability.

Tensor Fascia Lata (Abductor)

Sit upright on the floor, then move to one side. Straighten your bottom leg out, cross your other leg over your bottom leg and flatten your foot on the floor. Place the foam roller on the side of your knee area, rolling through underneath your hip area and back. Repeat the movement.

Tensor Fascia Lata (Abductor)

Start with one set of 1 repetition on each side, rolling for 30 seconds. The intensity of this exercise is light to moderate, depending on your physical ability.


#2 – Quads

Move into a forearm plank position with the foam roller under your body above your knee. Maintain proper alignment with your head, shoulders, hips, and toes. Contract your core, then run the foam roller from the top of your knee to your hip area and back. Repeat the movement.

Quads

Start with one set of 1 repetition on each side, rolling for 60 seconds. The intensity of this exercise is light to moderate, depending on your physical ability.


#3 – Hamstrings

Sit upright on the floor with your legs straight and your hands at your sides for support. Place the foam roller under your hamstrings. Straighten both arms to lift your seat off the floor, then roll the foam roller from above your knees, to the bottom of your seat and back. Repeat the movement.

Hamstrings

Start with one set, rolling for 30 to 60 seconds. The intensity of this exercise is light to moderate, depending on your physical ability.


#4 – Peroneals

Move into a forearm side plank position, maintaining proper alignment with your head, shoulders, hips and legs. Place the foam roller underneath the side of your calf area. Tighten your abdominal muscles then roll the foam roller from above your ankle to below your knee and back. Repeat the movement.

Peroneals

Start with one set on each side, rolling for 30 seconds. The intensity of this exercise is light to moderate, depending on your physical ability.

Give these four foam rolling exercises a try and see how much of your knee pain you can alleviate or even eliminate.