Foam Rolling Quads For Knee Pain & Quad Pain
Тәжірибелік нұсқаулар және стиль
In this video, Maryke explains why foam rolling your quads sometimes helps for knee pain and other times not. She also explains when it's OK to foam roll your quads and what cases of quad pain is better left alone. Finally, she explains for how long and with what type of strokes to foam roll your quads and also demonstrates her favourite method.
Chapters:
00:00:00 Introduction
00:00:59 When to foam roll your quads for knee pain and when not to
00:02:38 When to foam roll your quads for quad pain and when not to
00:04:41 Why is it so painful to foam roll the quads?
00:05:31 How to foam roll your quads for best effect
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
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References:
1. Capote Lavandero G, Rendón Morales PA, Analuiza A, et al. Effects of myofascial self-release. Systematic review. Revista Cubana de Investigaciones Biomédicas 2017;36(2):271-83.(www.medigraphic.com/cgi-bin/ne...)
2. Macgregor LJ, Fairweather MM, Bennett RM, et al. The Effect of Foam Rolling for Three Consecutive Days on Muscular Efficiency and Range of Motion. Sports Medicine-Open 2018;4(1):26.(link.springer.com/article/10....)
3. Morales‐Artacho A, Lacourpaille L, Guilhem G. Effects of warm‐up on hamstring muscles stiffness: Cycling vs foam rolling. Scandinavian Journal of Medicine & Science in Sports 2017;27(12):1959-69.(onlinelibrary.wiley.com/doi/a...)
4. Mueller-Wohlfahrt H-W, Haensel L, Mithoefer K, et al. Terminology and classification of muscle injuries in sport: a consensus statement. Br J Sports Med 2012:bjsports-2012-091448.(bjsm.bmj.com/content/47/6/342...)
5. Schroeder AN, Best TM. Is self myofascial release an effective preexercise and recovery strategy? A literature review. Current Sports Medicine Reports 2015;14(3):200-08. (journals.lww.com/acsm-csmr/Fu...)
6. Zazac A. Literature Review: Effects of Myofascial Release on Range of Motion and Athletic Performance. 2015 (ideaexchange.uakron.edu/cgi/v...)
Пікірлер: 16
Great video thanks
Hi, I just discovered your channel. Just bought a foam roller for tightness of my quads, as found by a physio/rheumatologist. I have one menicus tear (right knee), preparing and awaiting arthroscopy. I haven't really been mobile for a year, due to the meniscus tear (I cant fully extend that leg) Seeing a sports therapist and physio. Can you please tell me how long (months) of stretches to lengthen and relax the quads again? My pain is at the bottom of both knees (explained as the quads are pulling 'everything up'. Also, do the strengthening exercises (building up quads, mine have wasted) also relieve tightness. Thank you for the video. I'll look at your others. Very helpful indeed 😊
Really liked your video. I have pain in the inside of my knee and ITB syndrome every time I run without an ITBS strap. Any tips please on how rolling could work? I do sprint triathlon but the ITB constantly sabotages my run!! I have just started using a foam roller
@SportsInjuryPhysio
Жыл бұрын
Hi Jenna, I'm not sure that foam rolling will make a massive difference. It may be worth getting your running style assessed and checking if there is anything with that that can help. And also making sure that your muscles that control your legs (e.g. glutes) are nice and strong. Lastly, there is some evidence that regular stretching can help with ITB pain (usually a combination of it all works best). Here are some more videos that you may find useful - the playlist includes ones on stretches and exercises: kzread.info/head/PLkRW4ITRa6bCB-xtb8QCy-DmEgnT5rozC
I can't tell what is injured? Is it part of my knee, quads or thigh? My right leg is a bit shorter than my left leg and both legs are crooked (probably genu valgus/valgum...whatever you wanna call it) and as I was doing calves weight lifting workout, I felt a sudden pain around my knees (I can't tell if it's the bone, nerves or muscles) though I can still walk without help. Please help me determine what part of my (knee or legs) is (or are) injured? Can foam rolling help me determine which part is injured?
@SportsInjuryPhysio
2 жыл бұрын
Hi there, We cannot provide individual diagnoses or treatment advice without doing an in-depth assessment of your injury and your personal circumstances. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Foam rolling any good for knees that started cracking and crunching like crepitus?
@SportsInjuryPhysio
2 жыл бұрын
It depends on your situation and cause for the crepitus. You can test it and see if it helps but it might be that you need some exercises.
it is good for quadriceps tendinitis? BTW please make a video about this injury (:
@SportsInjuryPhysio
2 жыл бұрын
It may help to relieve a bit of discomfort but it is more important to do your strength training when you have quad tendonitis. I've got it on the list to do a video about it. Best of luck for your recovery.
@matanlevi4457
2 жыл бұрын
@@SportsInjuryPhysio Thank you very much Maryke! As far as I see, there is more information about patellar tendinitis rather than on above the knee issues such as quadriceps tendinitis, hence it will be really helpful to get a video from you, this injury is pretty stubborn and even tricky in my opinion.
My knee doesn’t hurt! But it feels weak! It even kinda tracked a bit and felt super weak I was scared to put weight on it
My right outer right knee pain is sporadic about every 3 or 4 runs I get it 3 or 4 miles into a run. Foam rolling the quads and stretches seem to help a little but I'm not even sure.
@SportsInjuryPhysio
11 ай бұрын
It sounds like it may be the start of ITB syndrome - this video may help, but you should consider getting it checked so you can take action before it becomes a full-blown injury. kzread.info/dash/bejne/g6Ojm9CDiJC7fco.html
Hello I have impingement of the FAT PAD on my right knee , the doctors told me I have to strengthen my leg muscles especially QUADRICEPS and you to do that we need to bend the knee for all exercises like squats , leg press … So how can I strengthen my quadriceps safely and without hurting my knee ?
@SportsInjuryPhysio
2 жыл бұрын
That is a tricky one because the fat pad often gets pinched when you fully extend your knee and especially if it goes into hyper-extension. It may help to start by not straightening the knee fully when you do the exercises (avoiding the pinching range) but it would be better if you consulted a physio who can assess it for you and prescribe exercises depending on what they find with regards to your range of motion etc.