So you know I’ve had a bit of a bung knee lately and you’ve heard plenty about me foam rolling- but have you seen me foam roll? Well you’re missing out there! So I thought I’d share with you the few foam roll stretches I’ve been doing to help my knee pain.
- Hips & Side of the Legs
I usually start with the hips and gradually roll down until just below the knee. It’s usually pretty intense close to the knee and half way down. When I feel that pain I’ll stop, breathe and hold it there to release it. I do this on each leg.
- Hamstrings & butt
Hamstrings is a big one I do and usually I’ll have to fiddle around a bit till I’ve got enough weight and pressure on one leg. It’s always better I think to focus on one leg at a time. I’ve done a bit of the butt- right where it connects to the leg but it’s not one I particularly focus on for now.
Ahh the calves, a Body Steppers biggest enemy. I’ve had a run in with my calves once before but since then, thanks to stretching they’ve given me very little grief. Nonetheless, when I foam roll them I feel the tightness and knots like crazy. Let’s just say it doesn’t feel like a tickle… But it’s a good ouch and they feel MUCH better after I’ve rolled them. Like the picture, I put one leg over the other and roll from near my feet towards my knee. The lower down the calf is tighter for me generally.
- Groin, Hip Flexor & Abductors
Now I really struggle to get the foam roller into my groin and hip flexor without it causing me pain. I don’t know if that’s because that area is particularly sore at the moment (I have a hunch that’s the root of the problem and is causing knee referral pain), or if it’s because the foam roller digs into my hip bones (or maybe I’m just a whinger? haha). Anyways I start at the hip and move until the foam roller is just above the knee- right at that spot it REALLY hurts. I don’t push my luck but I keep it there for as long as I can handle it whilst varying the pressure. I am particularly careful around my right knee (the bung knee) because I know that’s it’s that sore because it’s achy from the injury and not just from the foam roller itself.
Last but not least is the quads. This is also an intense one and I have to fiddle around with the pressure until it’s just right. I start from the hips and move down to just above the knee. Once again, the close to the knee I go the tighter and sorer it gets.
- Standing Quad Stretch
Standing upright grab your foot and clench it to your bum. Keep your hips and knees even, and put your arm out for balance if you need.
- Floor hip flexor stretch
Starting on the floor bend into your front knee making sure it doesn’t reach past the toes. Lay your back leg flat on your shin as you press into the front leg. Rest your hands on your quad. Ps. This one at times really hurts and is uncomfortable for me 😦 Waa (only since this injury thing).
- Standing hip flexor stretch
This is also another currently uncomfortable stretch for me and that’s why I think my hip flexor or groin may be the issue, and the knee is just suffering the consequences. A lot of people also do this stretch wrong. Start off as you would a standing calf stretch and then lift your heel, tilt your pelvis forward and make sure your back knee is under the hip. These movements change the entire stretch to focus on the hip flexor.
Please remember with all these that I’m not a professional or doctor, and make sure to always consult the professionals if need be. Also feel free to inform me if anything I’m describing is wrong in terms of technique or execution. I am a huge go-er for good technique and reducing the risk of injury, instead of guarding my ego haha 😉
Have you got any hip flexor stretches or foam roller exercises I just have to try?
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DAILY HEALTHY THOUGHT: I love myself.