My Knee Hurts! The Top 3 Knee Pain Complaints
My knee hurts is really a help site with your knee pain. In this article we will discuss the 3 knee pain complaints hoping to help you eliminate saying “my knee hurts“.
Knee pain a little distance from knee: In the event that pain just outside the kneecap, it really is actually very common. Take your index finger and press right above wherein the bone is on the outside of the 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 from the outside of the hip into the 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 can be extremely common in both active and inactive people.
How to fix this? Foam rolling. Tight fascia can not be stretched out, it requires to be pressed out hence the foam roller. Rolling down the 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 and the rolling. Repeat this equally on both legs for at least 10 mins. This increased blood flow, releases tension knots and realigns the muscles to move freely.
Pain Inside the knee: Pain here in the inner part of the kneecap; left to the right kneecap and right to the left kneecap. It is most often from tension inside of inner thigh up to the groin area. Also its cause from tight IT Band, despite the fact the IT band runs down the outside of the leg, your pain comes from the strain pulling at the knee outward therefore causes pain on the inside of your knee and referred pain up the inner thigh. Using your thumb, press about 2″ up your leg from the inner section of the knee where you feel the pain. Pain? That’s a knot.
How to 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 your 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 handle. People automatically assume this is meniscus pain. A means to eliminate this idea is by pressing just below the kneecap along with in the center at the rear of knee. Pain upon pressing in either spot could possibly be meniscus. If there is no pain here and that is most instances, 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 extremely painful to rollout. Generally I roll this out for my clients because its a deep knot that could be 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. Do not be alarmed its actually good bruise and is not invasive at all. 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. Most people feel flow of blood inside the leg after you roll. Make sure you rest the leg post rolling and enable your blood to flow. Your pain will decreases after rolling and in many cases gone by the following day. Foam rolling is 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.
This entry was posted on Saturday, January 28th, 2012 at 5:00 am and is filed under General. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.