Knee Musculature Release

  1. Band the knee.
  2. Take the knee through flexion and extension, and through full squats.

               

Key points:

Exercise Categories: 

Foam roller:

  1. Lie on front (resting on elbows) with the foam roller at the top of the quad.
  2. Move the body to cause the roller to roll towards the knee. 
  3. Repeat for the inner and outer quadriceps.

Barbell:

  1. Seated on a box, place a ball under the attachment of the hamstrings.
  2. Extend and flex the knee to move the hamstring tendons over the ball.

          

Key points:

  1. Hold the ball over tight points in the muscle until they relax.

  1. Begin in a seated position with legs extended in front of you.
  2. Place the foam roller under one calf with your toes pointed, and cross your other leg over the top.
  3. Beginning at the top of the achilles, roll to the back of the knee.

Key points:

  • Hold the roller over tight points in the muscle until they relax.
  • If you need to vary the angle of release rotate the leg slightly.

Dose: Until released.

  1. Lie on your side with the foam roller under the outside of your leg. Your elbow and forearm should be resting on the ground, and your top leg should be crossed over your bottom leg with the foot flat on the ground.
  2. Begin with the roller above the outside of the knee, and slowly roll it up to the hip.

Key points:

  • Hold the roller over tight points in the muscle until they relax.

Dose: Until released.