|7.5: Patterns of Leg Joint Pain||7.6: How to Cure Knee Pain From Squatting||7.7: How to Cure Ankle Pain from Squatting|
How to Cure Knee Pain From Squatting
We’ve already established that knee pain can occur from squatting; when in actual fact there is nothing wrong with the knee. Instead the problem is a build up of trigger points which send referred pain to the joint.
Knee pain can hinder your squat strength progress as well as be both frustrating and worrying. This page hopes to give you the information you need to cure your knee pain.
In any given list is the type of knee pain felt as well as the muscles you should target in your massaging in order of importance and likelihood of it causing the pain.
|Inner Knee Pain
||Outer Knee Pain
|Front of Knee Pain
|Back of Knee Pain
*including Tensor Fascia Latae.
The above are just guidelines. If you find that your pain still subsides after you have continually massaged (for a few weeks) your target muscles then I recommend massaging your entire leg as well as your glutes in an effort to get rid of any trigger points. Again in order of importance:
- IT Band (Including Tensor Fascia Latae)
- Calves (in particular: Gastrocnemius, Soleus, Popliteus)
- Hip Adductors
|Quadriceps||Foam Rolling Exercise 1|
|Targets: Rectus Femoris, Vastus Medialis, Vastus Lateralis, Vastus Intermedius, Sartorius (somewhat).|
|IT Band||Foam Rolling Exercise 2|
|Targets: Tensor Fasciae Latae, IT Band, Vastus Lateralis.|
|Calves||Foam Rolling Exercise 3|
|Targets: Gastrocnemius, Soleus, Popliteus, Tibialis Posterior (somewhat).|
|Hip Adductors||Foam Rolling Exercise 4|
|Targets: Sartorius, Pectineus, Adductors Longus and Brevis, Adductor Magnus, Gracilis, Vastus Medialis.|
|Hamstrings||Foam Rolling Exercise 5|
|Targets: Biceps Femoris, Semitendinosus, Semimembranosus.|