Foam Rolling To Fix Your Knees

Are you feeling pain at the front and/or back of your knees? This could be from wearing the wrong shoes [ex. flip flops, stilettos, shoes with no support], repetitive movements involving twisting and jumping, exercising with poor form, osteoarthritis and too much time spent standing or sitting [yes, too much sitting can cause knee pain! It actually causes your hip flexors and calf muscles to tighten up which affect your gait and cause inflammation behind the knee].

If you think your knee pain might be caused by one of the factors above, then this foam rolling sequence can help to alleviate your knee pain. Please note that if you had had an accident, fall or believe something is torn, don’t do this sequence. It’s always best to check with your health provider before trying this routine.

Start by rolling out the hamstring

bicep femoris

Gently roll out behind the knee

popliteus

Roll out the calf muscles

soleus and gastrocnemius

Roll out your hip flexors

psoas

Roll out your quadriceps

rectus femoris - make sure your roll right down to wear the muscle attaches to the knee cap without rolling over the knee cap

Finish with dancer's pose

This stretch will target all the muscles that you just finished rolling!

Roll out the adductors

make sure you are rolling right down to the slightly painful part where the adductor muscles inserts onto the knee