Back to Blog

One Easy Way to Get Some Knee Pain Relief

knee pain pain relief

Years ago, when I was training martial arts hours a day, I started having debilitating knee pain.  I had to use a handrail to go down stairs.  I was in my early 20s, but my knees felt 85.  

Acupuncture helped with the pain instantly.  

But a week or so after the treatment, the pain would return.  Which meant there was something I was doing causing it.  

The underlying causes I found:

1. Not externally rotating my legs very well in some of my exercises.  This puts undue pressure on the delicate meniscus.  

2. My quads were TENSE because I never got massages and never foam rolled.  

Here's how to foam roll your quads and save yourself from a lifetime of knee pain:  

  • Sit in a chair and use a roller like I'm using (you can find at any athletic supply store), or a wine bottle or rolling pin will work too
  • Firmly press the roller into the top section of one quad (just under your hip bone).  Roll up and down slowly in a 3-4" section.  When you find a tense or tender spot, stop the roller there and continue to apply pressure.  Breathe at least 3 deep breaths while you hold or gently rock the roller back and forth.  When it feels a little less sore, move on to the next spot. 
  • If it hurts, back off.  If you don't feel much, also move the roller from side to side, or press more firmly.  It shouldn't hurt, but slight pressure or discomfort is what you're aiming for. 
  • You should be able to breathe into it!  If not, back off until you can.  
  • Continue to move down your quads, using the same technique, until just above your kneecap.  
  • Do the other leg the same way.  Each leg should take about 4-5 minutes.  

A more advanced way: 

  • Lay face down, with the roller under the quad.  You can vary the intensity with using a light-density roller if you're really tender to the touch, or make it more intense by using a “peanut”.
  • Start with one area of one quad, closest to your hip, and roll a little bit until you feel a tender spot.  Stop there and breathe at least 3 deep, slow breaths.  Rock back and forth if that feels OK.  
  • If you bend and straightenten your leg when you find those tender spots, you’ll make some serious progress.  But only if you're able to breathe while doing it.  
  • Move down the quad from the hip area to above the knee cap, then do the other leg.  It should take about 4-5 minutes per leg.  

Try either technique, and let me know how it’s working for you.

Don't miss a beat!

New moves, motivation, and classes delivered to your inbox. 

We hate SPAM. We will never sell your information, for any reason.