My Knee Hurts! 3 Knee Pain Complaints
My knee hurts is really a help site for your knee pain. In this article we will discuss the most notable 3 knee pain complaints assured that can help you eliminate saying “my knee hurts“.
Knee pain a little distance from knee: If pain just outside the kneecap, its actually quite common. See your index finger and press right above exactly where the bone is on the outside of your knee. Pain there upon pressing is cause of a tight IT Band (iliotibial band). Includes 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 in the kneecap causing pressure/pain to the outside of the knee. Fascia holds tension and restricts muscle movement and flow of blood. This is extremely common in both of the active and inactive people.
How to fix this? Foam rolling. Tight fascia can’t be stretched out, it must be pressed out hence the foam roller. Rolling along side 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 along with the rolling. Repeat this equally on both legs for a minimum of 10 mins. This increased blood flow, releases tension knots and realigns the muscles to shift freely.
Pain Inside the knee: Pain inside the inner part of the kneecap; left to the right kneecap and right to the left kneecap. This is often most typically from tension of the inner thigh up to the groin area. Also its cause from a tight IT Band, even though the IT band runs along the outside of the leg, the discomfort comes from the strain pulling on the knee outward therefore causes pain on the inside of the 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.
The way to fix this? You guessed it, foam rolling. This time you will roll the inner walls of the leg, inner thigh. Laying on your stomach bend your knee, position the bent leg on the 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 a tough one to deal with. People automatically assume this is often meniscus pain. The right way to eliminate this thought is by pressing just below the kneecap along with in the center behind the knee. Pain upon pressing in either spot may just be meniscus. When you find there is not any pain here and that is many instances, then move your hand above the knee. Just above the knee about 2 inches up on the quad muscles, inline in the inner part of the joint press using your thumb. This is your sweet spot. It is rather painful to rollout. Typically I roll this out for my clients because its a deep knot that is a challenge to get to yourself. However by rolling the inside of your knee (inner thigh), and maneuvering the body to get to this very specific spot.
Foam rolling could bring about bruises on your leg. You should not be alarmed its actually good bruise and isn’t invasive in the least. It’s coming from the tension within the leg being released, the explosion may cause the bruising. It is more common to bruise along side IT Band and not so much on the inner thigh or quad roll. Most people feel blood flow inside the leg when you finally roll. Be sure to rest the leg post rolling and let the blood to circulate. Your pain will decreases after rolling and in many cases gone by the next day. Foam rolling is really a daily activity important for you to be on top of. Consistency in rolling, means non consistent pain. And less and less of yourself 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.