DISSOLVE KNEE PAIN AND CLICKS
Foam rolling and other myofascial release techniques have hit the mainstream these last few years. It has has helped many keep the usual aches and pains at bay. One of the catch all myofascial release techniques is “rolling the IT band” to help with knee pain.
The IT band (illiotibial band) is connective tissue/fascia that runs from the hip to the knee and shin bone. It functions to help extend your hips, rotate your hips, and abduct your leg at the hip. It functions at the knee to help stabilize it. When this connect tissue gets “tight” this can cause these above functions to severely be limited and even cause pain at the joints when these movements are attempted. Majority of the pain associated with the IT band will be at the lateral side of the knee when you flex or extend the knee.
When dealing with pain like this I like to address it at two areas. The symptom and the root cause. The symptom is the actual pain in the knee and inflammation in the IT band. The root cause is WEAKNESS. Weakness in the gluteals, hips, and abdominals.
My favorite release or myofascial technique is using a normal foam roller and utilizing the same movement that is causing the pain. High end vibrating or ridged foam rollers are great, but for most people it’s too painful and people over do it and actually cause more inflammation. I found the same to be true with lacrosse balls, myofascial release balls, and massage guns. The video in this article demonstrates my favorite movement.
Lay on your side w/ foam roller on side of your leg (think lateral head of quad).
Using your hands and off foot adjust how much body-weight you put on the foam roller. More body-weight the more intense.
More pressure or higher intensity isn't always good. The biggest indicator if the pressure is too much is if you are holding your breathe.
Roll from your hip to the outside of you knee searching for “hot spots”.
Once you find the “hot spot” stop and flex and extend your knee until the “knot’ dissipates.
Be conscious of your intensity of the roll and how often you perform this. Just like some people get sore after a deep tissue massage this can do the same. You do need to let the body recover after a deep roll. Personally, because I do foam rolling daily I do not go super deep. If you only roll once a week maybe you’ll be okay rolling deeper.
Search past articles or follow me on social media and you’ll find some great information on the core issue…WEAKNESS in the gluteals, core, and hips.
To Your Health,
Mark Radio
Mark Radio
BA in Exercise Science, certified personal trainer, and certified nutritional counselor. Mark’s ability to connect, motivate, and educate has made him one of the most sought after health and fitness professionals in the industry.