How to roll Knee
Foam Rolling and Stretching for Knee Rehabilitation
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here's a couple of brief guidelines for
foam rolling and stretching for knee
rehabilitation first of all I strongly
recommend take a peek at the hip foam
rolling video which will help you work
the entire kinetic chain the side of the
leg or IT band is of premier importance
especially where it meets the vastus
lateralis muscle if you have any knee
issues you're gonna be here a while so
put a pillow under your elbow and notice
the form core is engaged the legs are
straight this can get quite painful
though so to lessen the intensity put
the opposite foot on the ground
great find a tender spot pause breathe
hold that and roll on when the pain
dissipates this pause usually can take
one to two minutes
as far as stretching goes the popliteus
muscle is a great place to start if your
body permits place your heel as close to
the wall as you can and your foot
against the wall the opposite leg is
back about three feet with the toe
pointed straight ahead now arch your
spine and come forward you should feel
the stretch behind your knee hold this
for forty to sixty seconds and repeat
often before doing exercises that may
flare up your knees like squats or
running make sure to roll your ITB Zoar
the sides of your legs for 10 to 15
minutes and stretch the popliteus muscle
for at least a minute you might find
that these two alone do the trick for
your knees but if they don't give us a
call
