Hey, I hope you are having a great day.
Yesterday was a holiday in Kelowna, British Columbia, Canada, as we celebrated B.C. Day. It was cool because it was the first day my son got up on a standup paddleboard. He struggled using it for the first five minutes, but soon he was like a pro moving all over the lake.
Whether you’re an athlete or a regular person, we all need to care for our bodies. Knee pain is one of the most common pains you can experience. It is one of the most widespread injuries among athletes and often stems from overuse or misalignment. When your knees hurt, enjoying the activities you love isn’t easy. Knee pain can range from relatively minor to debilitating, but there are many ways you can alleviate the symptoms. Fortunately, there are many ways to prevent and relieve knee pain.
First, if you sit for long periods, move around or stretch your legs every hour. You should also increase your range of motion by practicing bending and squatting exercises. If these remedies don’t work, a massage might do the trick! You can also try using a cushioned mat on hard surfaces to help reduce pressure on your knees.
Massage therapy is an effective way to soothe knee pain. It promotes circulation and relaxes tense muscles to help reduce knee pain by targeting the soft tissue in your body to release tension and reduce inflammation. Find out the best massage therapy to help you get rid of that knee pain:
CLICK HERE to watch the YouTube video.
Foam Rolling Out the Quads
Foam rolling is a self-massage technique that involves applying pressure deep into the muscles with the help of a foam roller. Athletes and coaches have used it for years to improve mobility, reduce muscle tension, and speed up recovery. There are many benefits to using this type of self-massage, such as increasing blood flow to tissues, reducing lactic acid build-up in the muscles, and decreasing nerve impingement on the nerves. It can also improve your ability to stretch correctly by releasing tight muscles. With that in mind, it’s not surprising that foam rolling has become one of the most popular pre-workout routines.
Foam rolling can be used on various body parts such as the back, quads, and shoulders. Applying pressure to these areas as you roll will help release any tightness and knots in the muscle. Foam rolling out the quads is one of the most common techniques for using this tool.
But are you sure you’re doing it right? Here are some tips for getting the best results from foam rolling your quads.
If there is tension in your quads, your muscles will shorten up. The shortening up of the muscles leads to pulling on the kneecap and the knee joint, resulting in knee pain. We will massage the quads area to loosen up the quads and decrease that pull on the knee joint.
Foam Rolling Out the Quads
Focus on rolling through the belly of the quads. And then, rotate the leg inward and outward to target different areas of the quads.
Perform one set of 5 movements. Rolling upward and downward is equivalent to 2 movements. You can progress to 10 movements. Hold the end position for about one second with light intensity. You should feel like your muscles are massaged, with just enough weight on your quads. Do not overdo the massage.
There are many benefits to foam rolling your quads, but you must use it the right way. The primary purpose is to give your quads a massage and unknot the muscle.
If you have knee pain and suspect that it’s due to tight quadriceps, you can try using this technique before working out. You can also use this technique as part of your recovery process if you’re an athlete or sit for long periods.
Rick Kaselj, MS
If you are suffering from knee discomfort and want to remove your knee soreness permanently, click here to check out the Knee Pain Solved program.