Knee Pain Relief; Managing Patellar Tracking Issues

alfie vente
6 days ago
2 min read

Knee Pain Relief

Knee pain relief and self-management can be difficult. This is especially true when you are unsure as to the root of the symptoms. In this video we discuss how to manage patellar tracking issues. This is from a soft-tissue perspective. In the video we talk about how to deal with certain muscles that are involved with this problem. Watch now to learn more.

Remember what is discussed here are generalities. There are other issues that can be contributing factors to this condition. For example, pelvic imbalances, ankle injuries tighter glute muscles on one side etc...

Hence we strongly advise for you to seek professional assistance for your condition.

What is happening with the knee?

In normal the Quadriceps blend into the patellar tendon and extend the knee. The Quadriceps work together to pull the knee cap "up". The knee cap sits in a groove on the lower aspect of your thigh bone, the Femur. As the knee extends, the knee cap glides on this groove, like a train on rails.

Quadriceps actt on the patella — From left to right; (middle picture) Vastus Lateralis, Rectus Femoris and Vastus Medialis. The 4th Qudriceps muscle, Vastus Intermedius is deep to these muscles. Hence he muscle is covered.

Over time knee pain relief management will be needed if these mechanics become dysfunctional. This can happen when the muscles of the outside of the thigh become tight and stronger than the muscles of the inside of the thigh the Vastus Lateralis. The fascia and tissues such as the IT Band can also become very tight. This imbalance can cause the patella, knee cap to go "off the tracks" so to speak.

The patella gets pulled more laterally and can cause pain in the knee.

What can you do?

Get assessed by a rehabilitation professional. Never make any assumptions about your condition. To speed up your healing have someone confirm the reason for your symptoms. They can build a proper treatment plan for you.
Use a foam roller and pressure points to target the lateral side of the thigh. This is the area that generally becomes a lot tighter than the medial (inside part) of the thigh.
Strengthen the Vastus Medialis muscle. This muscle has a tendency to become weak. When it is weak, it will lack the ability to pull the knee cap towards the mid-line. The knee cap will be unable to track properly because of the greater pull of the lateral muscles and tissue. The first picture below shows a foam roller underneath the knees. The knees rest on top of the foam roller and you extend your knee. This can help strengthen this muscle. Eventually you can add ankle weights for more resistance. To increase the activity of the Vastus Medialis, slightly turn the thigh outwards. This is while doing the exercise.
Stretch the Quadriceps and the Hip Flexors. Generally, these muscles will be tight.