How to get rid of knee pain? 3 working methods

Exercise technique is extremely important, otherwise it can be very harmful to your health. It is not uncommon to injure ligaments and joints if you do not know how to exercise properly. Knee pain is quite common not only among athletes, but also among people who are far from sports. Together with the expert Alexander Sadchikov, we find out how you can ease the load on your knees and get rid of unpleasant sensations.

How will myofascial release help?

The first thing to do is myofascial release. For this you will need special massage rollers: you can use ordinary or with vibration. This manual technique helps not only to eliminate pain in the muscles, but also to relax them.

On the rollers you can “roll” any part of the leg. A tennis ball will also work instead.

Alexander: I had a problem with my knee, I treated it for over a year. I also had problems with my foot because I put it wrong. As a result – hypertonus. It’s very important to make sure that the foot is mobile and activated.

So, the next thing to do is to check the foot. Stiffness in this part often radiates to the knee, so it’s worth relaxing it as well.

What is the Ergon method?

It is a massage that is done on the fascia to relieve pain in the knee. To perform it, you need to find the points of particular tension and work on them.

The fascia is a sheath of muscle that wraps around the muscles like a bandage.

What exercises will help to get rid of knee pain?

After performing a massage and relieving pain and tension, you can move on to exercises. The most important and useful, according to the expert, are lunges and squats. When performing them, you should always pay attention to the correct angle of the knee. It should always remain in a straight line with the heel.

The emphasis in lunges and squats should be on the outer part of the foot, resting on the heel. Then the right muscles are switched on.

How to avoid knee pain?

The expert recommends drinking vitamin complexes with glucosamine and chondroitin. The latter is part of bones, joints and cartilage. If there is little chondroitin, then cartilage tissue over time begins to deform, thinning and losing strength and elasticity. Glucosamine serves as a building material for joints and cartilage, making them stronger and more elastic.

It is also necessary to use sports tape – an adhesive tape made of cloth resembling a band-aid. It is used to fix and support joints, thereby reducing the risk of injury.

Consult your doctor before taking vitamins! Do not self-medicate.