Myofascial self-massage for knee pain
You can release adhesions and tension in the muscles around the shoulders and fascia with knee exercises for myofascial self-massage. This regulates the tensile forces on the joint and reduces one-sided strain.
Knee fascia massage: loosens up the front of your thighs
Lie on your stomach with the front of your thighs on the BLACKROLL® so that it is in the middle of your thigh.
Knee fascia massage: loosens up the back of your thighs
Lie down with the back of your thighs on the BLACKROLL® so that it is in the middle of your thigh.
Releasing deep muscle tension associated with knee pain
After the myofascial self-massage, you can trigger deep-lying fascial adhesions with the BLACKROLL® by TMX TRIGGER. The targeted pressure on your muscle can relieve deep tension. During these knee exercises, find the most tender spot. If you are sore the next day, be sure to take the day off.
Knee pain trigger exercises: relieves tension in the muscles on the back of your thighs
Place the trigger on the floor and sit with your legs extended. Put one leg on the trigger and start triggering the individual tender point.
Knee pain trigger exercise: relieves tension in the muscles on the front of your thighs
Start in the prone position and place the trigger on a tender area in the thigh. When the pain subsides, you can start to lift your heel to your buttocks and then straighten your leg again.
Mobilization and stretching exercises for knee pain
Mobilization and stretching exercises help to reduce mobility restrictions in the knee joint, so that it becomes fully mobile again. These knee exercises are therefore important in order to use the entire function of the joint.
Knee pain exercise: stretches the muscles on the front of your thighs
Lie on your side on the floor. Bend your lower leg at the hip and knee joint so that you are stable. Now grasp that leg at the ankle with the arm that is on top and pull the heel toward your buttocks.
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Activation and strengthening exercises for knee pain
These knee exercises to activate and strengthen the muscles help stabilize the knee joint and thereby reduce strain. They also help to regain full performance. Perform the following exercises only when you can do them without experiencing any pain.
Knee pain exercise: strengthens your glutes
Lie on your back on the floor and bend both legs with your feet on the floor. Put a LOOP BAND around your thighs close to your knees and add tension by spreading your legs.
Knee pain exercise: strengthens your leg muscles
Put a SUPER BAND around your feet and shoulders. Cross your arms, put your hands on the opposite shoulders, and stretch your elbows forward.
