You may have experienced this at least once in your life. General ache in your knee cap, problems sitting for too long, or sore when you have to climb up and down stairs or squat down in exercise.
Causes of Knee Pain
There are a variety of causes where inflammation and injury can occur. Sports including repetitive jumping, sudden quad contraction when landing can cause some patellar tendinopathy. You may experience pain and swelling at the top of your shin and over your knee. Movements like lunges, running, climbing stairs, may also irritate your knee. In the case of Patellofemoral Pain Syndrome, a general ache over the knee, the movement of the patella (knee cap) can cause irritation and pain in front of the knee. Usually caused bymuscle imbalance, weakness, tight connective tissue or repetitive strain to the knee.
Massage Therapy Treatment of Knee Pain
Massage Therapy can be a useful treatment option for knee pain. The patellar tendon attaches to your quadriceps muscle and goes over your knee cap. Tension in the muscle belly and surrounding fascia in your quadriceps can cause the tendon to pull at the patella and cause pain. Massage treatment to the quadriceps and IT band can help relieve some of the tension, as well as stretching to the hamstrings, glutes and hip flexors. Modalities like cupping and myofascial release to the quad can also be very helpful.
Exercises You Can Do at Home
Self myofasical work can be very helpful at home to help work on the soft tissue surround the knee. Using something like a Foam Roller and Yoga Tune Up balls you can roll out your legs to help ease muscle tension.
You may want to avoid strenuous activity for a few weeks until the pain subsides. Heat on the muscles and ice around the joint may provide some pain relief in the short term. If pain persists, seek out a Physiotherapist for further assessment and treatment.