Foam rolling is one of the best things you can do for #kneepain. One of the potential reasons for knee pain is: tight muscles, IT bands, ligaments. Foam rolling is great to break down adhesions, loosen up muscle fibres and you can do it anytime, it’s not cost-prohibitive and it’s highly effective. Here are top 4 #foamrolling moves. 1️⃣ ITband - Lie on your side and support yourself on the elbow, place roller under your thigh and roll up and down on the foam roller. ITband will likely be tight if you sit a lot and you’ll know for sure when you hit a spot that needs a little extra attention. Try 20-30 seconds each side and repeat 2 times.
2️⃣ Quadriceps roll - get into a plank and place roller above your knee. You never want the roller to be on your knee joint. Roll up and down the roller and work the quad muscles and loosen them up.
3️⃣ Hamstring roll - place roller under your hamstrings and lift yourself off the ground as you support yourself with your hands and partial weight in the roller.
4️⃣ Inner Thigh Roll - the VMO or vastus medialis oblique muscle can get very tight and pull on your knee cap. Lie on your stomach and place roller under the inner thigh. Roll that sucker out and be gentle because this can be very sensitive area.
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Try these 2-3 times and a few times a week. When you hit a tight or gnarly spot spend a little extra time and remember to breathe. Inhaling and exhaling deeply will signal your nervous system to chill out and send some extra love and blood flow to the area. After 1 week of rolling you’ll notice better muscle glide, ITband nice and supple, less tightness around the knee‼️
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#kneepain #kneepainrelief #kneepainexercises #kneeproblems #kneepainsucks #foamrolling #foamroller #foamrollerworkout #foamroll #kneerehab #kneerecovery
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