Strategies in Addressing Knee Pain: Part 1

Let’s face it: the muscles of the lower body get WORKED on a daily basis. Whether or not you are an elite athlete or an average Joe (or Jane) riding the keyboard, your quads, hamstrings, and glutes are carrying a lot of stress and tension. This tension can result in knee discomfort or pain over time especially if you do not regularly participate in any form of stretching, mobility work, or calisthenics.

A question I get from my private clients and online clients is how to address knee pain (because most of them squat a often). If you squat often or sit for prolonged periods of times, chances are you’ve experienced some knee discomfort at some point due to global stiffness in the large muscle groups such as the quads. There are a lot of ways to alleviate the discomfort and potentially prevent injury.

I always give credit where credit is due so with that being said, the information i’m relaying to you comes from Kelly Starrett, DPT and his book, Becoming a Supple Leopard. This book has been a PHENOMENAL resource to myself and my clients for helping to address issues with pain, preventing injury, and optimizing athletic performance.

Today’s video is going to show you several ways to attack that knee discomfort so you can get back to business.

According to Kelly, there are three ground rules to follow:

  1. When dealing with stiff fascia make sure you take your time and put quality effort into your soft tissue work to get the most out of it. Use techniques such as contract and relax, smash and floss, and pressure waving.
  2. Dedicate ~10 minutes per muscle area to clear out any stiffness or pain before moving on to the next area. It’s all about creating change and normalizing the function of the given muscle group.
  3. Utilize a mobility tool that will supply sufficient pressure such as a foam roller, lacrosse ball, softball, tennis ball, PVC pipe, or a barbell. Make the pressure relative to your body size i.e. soft foam rollers for beginners, dense ones for larger individuals with a lot of lean body mass.

 

 

 

References:
Starrett, Kelly, and Glen Cordoza. “The Systems: Area 7 – Anterior High Chain.” Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance. Las Vegas: Victory Belt, 2013. 322-29. Print.
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