Knee Relief Routine with a Lacrosse Ball
For the last week or so, I've been dealing with pain and tightness in my left knee (the good knee). After doing a lot of research, I'm pretty sure it is bursitis. Foam rolling is popular for loosening up muscles but I hate using them. However, I do have a lacrosse ball. So, after viewing a dozen videos on how runners can use a lacrosse ball for self-massage, I've come up with a routine I'm going to try to see if I can get some relieve, loosen up the knee, and get back to my running plan.
Routine Overview
This routine targets the muscles and tissues around the knee, including the quadriceps, hamstrings, calves, and iliotibial (IT) band. Each exercise aims to release tension and improve mobility, which can help reduce knee pain and improve function.
1. Quadriceps Release
Instructions:
Position: Sit on the floor with your legs extended in front of you.
Placement: Place the lacrosse ball just above your knee on the front of your thigh (the quadriceps).
Movement: Slowly roll the ball up and down the muscle, from just above the kneecap to midway up your thigh. You can also apply gentle pressure while moving the leg slightly to vary the pressure.
Duration: Spend about 1-2 minutes on each leg.
Tip: To increase pressure, you can cross your opposite leg over the leg being worked on.
2. Hamstring Release
Instructions:
Position: Sit on a bench or chair with a hard surface.
Placement: Place the lacrosse ball under your hamstring muscle (back of the thigh).
Movement: Kick up the leg with the ball looking for any tight spots. You can even rotate your leg side to side to find more tight areas. Flex and extend your knee to help work out the tightness.
Duration: Spend about 1-2 minutes on each leg.
Tip: Adjust the pressure by changing the position of your leg or using your hands to apply more weight.
3. Calf Release
Instructions:
Position: Sit on the floor with one leg extended and the other leg bent.
Placement: Place the lacrosse ball under your calf muscle (back of the lower leg). If you can put a book or something under the ball to raise the leg higher, that will be easier.
Movement: Roll the ball from just below the knee to above the ankle, focusing on any tender spots. Move your foot in circles or flex and point to increase effectiveness.
Duration: Spend about 1-2 minutes on each leg.
Tip: To increase pressure, cross your opposite leg over or apply more weight with your hands.
4. IT Band Release
Instructions:
Position: Lie on your side with your legs extended and stacked.
Placement: Place the lacrosse ball on the outer side of your thigh, just above the knee.
Movement: Roll the ball up and down the IT band, which runs from just above the knee to the hip. Gently shift your body weight to increase pressure and move the ball in small, controlled movements.
Duration: Spend about 1-2 minutes on each side.
Tip: To minimize discomfort, keep your body slightly angled to avoid putting too much pressure directly on the IT band.
5. Tensor Fasciae Latae (TFL) Release
Instructions:
Position: Lie on your side with your bottom leg bent for support.
Placement: Place the lacrosse ball on the front and slightly to the side of your hip, just below the bony part (the iliac crest).
Movement: Roll the ball in small circles or back and forth, focusing on any tight or tender areas. You can adjust the pressure by moving your body slightly or by using your arms and legs for support.
Duration: Spend about 1-2 minutes on each side.
Tip: Maintain a relaxed upper body to avoid unnecessary tension.
6. Glutes
Instructions:
Position: Sit on the floor with your legs extended.
Placement: Place the lacrosse ball under your glute (buttock) muscle.
Movement: Roll the ball in small circles or back and forth, focusing on any tender spots. You can cross one leg over the other to increase pressure.
Duration: Spend about 1-2 minutes on each side.
Tip: Adjust the pressure by shifting your body weight or using your hands for support.
Important Tips:
Comfort: Apply pressure gradually and avoid any sharp pain. Adjust the ball’s position and your body weight as needed.
Breathing: Breathe deeply and stay relaxed to help your muscles release tension more effectively.
Frequency: Perform this routine 2-3 times a week or as needed, depending on your muscle tightness and discomfort.
This routine helps target all the major muscles around the knee, offering a comprehensive approach to knee pain relief and mobility improvement.