Dr. Pradeep Kumar

3 Effective Exercises for Knee Pain on Foam Roller

Here are 3 of the most effective exercises for knee pain:

1. IT Band Foam Roll

IT band tightness is a common complaint among runners and cyclists. It can often be prevented by properly stretching and warming up the muscles of the upper leg before running. Using the foam roller before and after a run can help you avoid this condition and keep you going pain-free!

• Lie on your side with the foam roller under the outside of your upper right leg. Rest your right arm on the ground to prop up your upper body and bend your left leg over your right to support the lower body.
• Roll up and down the outside of your upper leg between the hip and knee. If you feel a spot that’s tender or tight, spend more time working that area.Perform the rolling movement for 15 to 30 seconds and repeat on the opposite side.

2. Adductor Roll

The adductor muscles are commonly overlooked. The muscles are constantly in use but are often forgotten when doing other strengthening exercises and stretches. Using a foam roller on this muscle group can help keep them flexible and free from injury.

• Lie on your stomach with the foam roller under your upper right leg. Turn your right foot outward so the foam roller is on the inside of the leg. Place your arms on the floor in front of you to prop up your upper body, and keep your left leg on the ground to support the lower body.
• Roll up and down the inner part of the upper right leg between the hip and knee. If you feel a spot that’s tender or tight, spend more time working that area. Perform the rolling movement for 15 to 30 seconds and repeat on the other leg.

3. Quadriceps Foam Roll

The quadriceps are large, frequently used muscle group, so it’s hard to ignore them when they’re tight and sore. The tightness can lead to low back and hip pain as well. Using a foam roller to release tension and lengthen the muscle can help alleviate these problems.

• Lie on your stomach with the foam roller under your upper legs.Rest your arms on the floor in front of you to prop up your upper body, and keep your toes on the floor to support your lower body.
• Roll up and down the upper leg between the hip and knee, applying just enough pressure to feel the effects of the roller. If you feel a spot that’s tender or tight, spend more time working that area. Roll for 15 to 30 seconds and repeat on the other side.