In the office I often have patients who are struggling with knee pain. Whether it’s due to a sports injury or chronic pain from wear and tear, knee pain can be a debilitating condition that affects your quality of life. However, one effective way to alleviate knee pain is by using a lacrosse ball. In this blog post, I’ll discuss how to use a lacrosse ball to alleviate knee pain, as well as some additional manual self-myofascial release techniques to try.

Using a Lacrosse Ball to Alleviate Knee Pain

Using a lacrosse ball to alleviate knee pain is a simple and effective technique that can be done at home. Here’s how to do it:

Find a comfortable surface to lie on, such as a yoga mat or carpeted floor.
Place a lacrosse ball on the ground and kneel down next to it.
Place your knee on top of the lacrosse ball so that the ball is resting on the inside of your knee.
Slowly roll the ball up and down the inside of your knee, using your body weight to apply pressure.
Spend extra time rolling over any areas that feel particularly sore or tender.
Repeat on the other knee.
Additional Self-Myofascial Release Techniques

In addition to using a lacrosse ball, there are several other self-myofascial release techniques that can help alleviate knee pain. Here are a few to try:

Foam Rolling: Foam rolling is a technique where you use a foam roller to apply pressure to tight or sore muscles. To foam roll your knees, lie on your stomach and place a foam roller under your knees. Slowly roll up and down your legs, stopping at any areas that feel particularly sore or tight.
Trigger Point Release: Trigger point release involves applying pressure to specific points on your body to release tension and alleviate pain. To do trigger point release on your knees, use your fingers or a massage ball to apply pressure to the trigger points around your knees.
Quad and Hamstring Stretching: Tight quads and hamstrings can contribute to knee pain. To stretch your quads, lie on your stomach and grab your ankle with your hand. Pull your ankle towards your glutes until you feel a stretch in your quad. To stretch your hamstrings, sit on the ground with your legs extended in front of you. Reach forward and grab your toes, pulling them towards your body until you feel a stretch in your hamstrings.
IT Band Release: The iliotibial (IT) band is a thick band of fascia that runs along the outside of your thigh and can contribute to knee pain if it’s tight. To release your IT band, lie on your side with a foam roller under your hip. Slowly roll up and down your leg, stopping at any areas that feel particularly sore or tight.
Conclusion

Knee pain can be a frustrating and painful condition, but there are several self-myofascial release techniques that can help alleviate it. Using a lacrosse ball, foam roller, trigger point release, and stretching can all be effective ways to reduce knee pain and improve your quality of life. As always, if you’re experiencing persistent or severe knee pain, it’s important to consult with a healthcare professional.