DIY Knee Relief December 01 2014

Here at Ferocity, we get a fair share of clients that come to us with knee pain. Whilst it may be better to get a more complete assessment, here is a simple diagnostic process you can perform on yourself to get some relief.

First off, start by locating the position of the knee pain. Is it: 

a) lateral knee pain which is at the “outer” side of the knee (right side of the right knee or left side of the left knee)? 

b) medial knee pain in the “inner” side of the knee (left side of the right knee or right side of the left knee)? 

c) right in the middle of the patella (knee cap)?  

Or d) pain on the back of the knee?


Located your knee pain yet? Good! Find the corresponding solution to your situation below! If you are unsure of the muscles, refer to the diagram below.


 Muscles of the Thigh (Quadriceps) Source

a) Lateral knee pain:

Try releasing the muscle on the outer aspect of the thigh (Vastus lateralis). You can release the muscle by massaging it with your fingers or rolling it out with a foam roller or even a rolling pin. You should feel some bumps and really sore spots. Do it gently in the beginning and gradually increase the pressure as you get more comfortable and the muscle relaxes out. 


b) Medial knee pain:

If it is medial knee pain, you can try releasing the muscle on the bottom side of the thigh shaped like a teardrop (Vastus Medialis Oblique). Massage this muscle with your fingers or roll it out with a sufficiently hard object like a lacrosse ball or softball. Begin gently and increase the pressure as you go along. You might feel sore spots so work on them for a while to ease them out gently.


c) Middle of the patella pain:

For pain in the middle of the patella, try releasing the muscle on the top side of the quadriceps (rectus femoris) and on the buttocks (glutes) as well. Both should feel sore to a certain degree. Once again, begin gently and only increase the pressure gradually as you work on the muscle.


d) Back of the knee pain:

If the pain is located at the back of the knee, try massaging out the muscle just below the back of the knee (popliteus) (refer to the diagram below). This muscle is best massaged with your thumbs or by rolling it with a fairly solid ball. Often it can feel very tight and sore, so start gently and increase the pressure gradually. 

Location of Popliteus on the back of knee (right knee picturedSource

It must be noted that whilst these quick fixes might bring some relief to your knees, the relief might only be temporary. These fixes can only help you manage the pain, but solving it would require tackling the problem at its root, which is a scope far too vast for a short article like this. If any of the pain persists, do not hesitate to set up a consultation with any of our rehabilitation specialists for a more thorough assessment and a solution for lasting relief!


By Tan Chee Chong