Wednesday, August 10, 2022

How To Massage Back Knee Pain

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Knee Pain After Massage

HOW TO SELF TREAT HIP PAIN // may refer to knee or low back // self massage, stretches and posture

About 4 years ago I had a massage in Thailand. At one point the therapist applied high pressure with her thumbs at my leg crease . Sorry for my poor location description, but that’s part of what I’m here for. I don’t know exactly what to call this location or what she was trying to do. Was she trying to massage my lymph nodes? Apply pressure to my femoral artery? Who knows. But she applied a lot of pressure and it really hurt. Trying to remain manly, I only gasped a little and withstood her holding it for 10 or 15 seconds.

When I started to walk home, I immediately got pain in my left knee. It felt sort of like my knee wanted to give while I walked. It felt similar to the tingly pain you get when your leg “falls asleep” under my kneecap and extending down through my shin. I feel like I want to drop my foot, but I don’t. There seems to be some warmth and tightness radiating up into my thigh too. For some reason I didn’t associate this with the massage. The pain continued for several weeks, then dissipated. A few month after I returned to the US, returning to work at a job where I’m seated all the time, the pain came back. Again, it felt like my knee wanted to give. Sharp pain, general weakness.

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Evaluation Of Bias Risk In Included Studies

The 2 independent researchers will use the Cochrane bias risk assessment tool to evaluate the risk of bias of the included RCTs. It includes 7 domains: random sequence generation, allocation concealment, blinding of participants and personnel, blinding of outcome assessment, incomplete outcome data, selective reporting, and other bias. In addition, the risk of bias can be categorized as high, low, and unclear risk bias levels. If there is any divergence, it will be resolved by consulting a third researcher .

Hamstring Curls With Sliders

Prevention is still the best medicine to minimize the risk of getting most types of knee pain. Given the existing body of evidence on exercise and the nature of pain, sometimes the pain behind the knee can be more complex than the one cause hypothesis that we usually hear from some clinicians . Since that there may be multiple causes of knee pain and each person has a unique health history, lifestyle, and beliefs about pain, consider different options for explanations and treatments for your specific pain.

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Appendix A: Is Trigger Point Therapy Too Good To Be True

Trigger point therapy isnt too good to be true: its just ordinary good. It can probably relieve some pain cheaply and safely in many cases. Good bang for buck, and little risk. In the world of pain treatments, thats a good mix.

But pain is difficult and complex, no treatment is perfect, and there is legitimate controversy about the science of trigger points. Their nature remains somewhat puzzling, and the classic image of a tightly contracted patch of muscle tissue may well be wrong. What we do know is that people hurt, and it can often be helped.

The Perfect Spots are based on a decade of my own clinical experience as a massage therapist, and years of extensive science journalism on the topic. Want to know more? This is the tip of the iceberg. Ive written a whole book about it

Not too good to be true.

Just ordinary good. Trigger point therapy isnt a miracle cure, but it is a valuable life skill. Practically anyone can benefit at least a little & many will experience significant relief from stubborn aches & pains. The first few sections are free.

Pain In The Back Of The Knee: Self

Pro Knee Pain Massage Techniques

Muscles: Gastrocnemius, Plantaris, Popliteus & Soleus

Here, were dealing with muscles, which, for nearly every person with pain in the hollow of the knee, have tension and trigger points.

For this massage, I recommend you use a foam roller or your thumbs.

The massage can bring on symptoms similar to that of sore muscles especially when you have just started. This is normal for this region and goes away quickly. Stimulating the circulation in your legs by walking on level ground will help.

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How To Use A Foam Roller

A few of the areas that Wu encourages her clients to foam roll are the glutes, quads and backs of the shoulders. She recommends doing foam rolling for at least 10-20 minutes, especially if youre covering the large areas of the lower legs and working the tissues out.

Susane Pata, a Crunch group fitness instructor and senior master instructor for TriggerPoint, agrees that the quads and thoracic spine are big targets for foam rolling. People should foam roll like they floss their teeth daily. But if not, as often as possible, she says.

Pata says that her classes last an hour for a total body roll, and recommends longer sessions like this after a workout. If you are foam rolling before a workout Id keep it short 5 to 10 minutes and then do a proper movement warm up, she says.

Knee Pain Exercise: Strengthens Your Glutes

Lie on your back on the floor and bend both legs with your feet on the floor. Put a LOOP BAND around your thighs close to your knees and add tension by spreading your legs.

Now raise your buttocks until they are in line between your knees and shoulders. Only your feet, shoulders and head should be touching the floor. Now guide your buttocks back toward the floor in a controlled manner without touching the floor.

Tip: engage your glutes and abdominal muscles throughout the exercise.

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Massaging The Areas On The Side Of Your Calf: Gastrocnemius

For this massage, I recommend you use the thumb technique.

Sit down on a chair with your foot flat on the floor and press into the muscles on the side of the calf the inner side as well as the outer and search for painful areas.

As soon as you find one, massage over it no more than 15 times from the bottom upward.

The picture to your right will help you find these areas. Should you have any difficulties, please refer to my video above.

Shiatsu Foot And Calf Massagers

How to Use A Massage Gun For Knee Pain Relief

You put your lower legs and feet into this device. Generally, they only cover your feet and the sides and back of your legs, so your shins arent included in the massage.

Massage is provided by airbags that squeeze and release your legs and by rollers that knead the muscle. Often, theres the option to use vibration and heat too.

In cases of certain conditions and use of some medications, you might need to avoid or alter any massage.

Leg massage shouldnt be done if:

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Does Massage Therapy Prevent Further Knee Damage

It is clear from the research that massage therapy can offer benefits. What is also clear is that massage therapy is paradoxical. It may provide pain relief even as the knee continues to decline its way toward knee replacement.

In our office, we specialize in non-surgical regenerative medicine injections. Here are some links and descriptions to articles on our website to help you with your research in learning more about these options.

Does Massage Therapy Help With Osteoarthritis

If you have not had a knee replacement, you are likely here reading this article because you are trying to avoid one. So will massage therapy help you?

An October 2020 paper in the medical journal Medicine , announced a new study into the effectiveness of massage therapy in people with knee osteoarthritis. The researchers of this study have noted previous studies that have also confirmed that massage therapy is useful in improving pain, stiffness, and functional status for patients with knee osteoarthritis, however, they also note that at present, the evidence of massage for knee osteoarthritis lacks a comprehensive system evaluation. In other words, researchers are not sure if it works and if it does help people is it really addressing the problem in the knee. As mentioned above.

So the goal of this study is to offer comprehensive evidence for evaluating whether massage therapy is useful in treating patients with knee osteoarthritis. For many people, a massage feels good. Whether it helps people or not in research does not usually matter to someone whose knee hurts and their initial response is to rub it.

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What Cause Knee Pain

There are many reasons to cause knee pain, some below follows:

Patellar tendinitis

Painful location:The pain point is located below kneecap. If knee straightened and press the lower edge of knee with finger,it will feel pain. Patients common squat down and cannot stand up!

Cause:Long standing or heavy labor,long-term running and jumping.

Knee synovitis

Synovium is one of the main structure of knee joint,which covered the inside of joint capsule and is rich in vascular connective tissue. Since synovial cells can secrete synovial fluid, it can keep lubrication of articular cartilage and increase motion range of joint.

Painful location:The knee joint will not only suffer from swelling and pain, but also decreasing motion range.There,It is difficult to straighten or bent and squatted fully. There is also common pain in the inner side of femoral condyle.

Cause:Excessive labor or improper way will cause acute inflammation of synovial membrane. As a result, there will be a large amount of fluid in joints and thickening of synovial membrane to cause fibers hard and lose elasticity.

Knee arthritis

Most are over 40 years old. Joint pain is heavier in the morning, and becomes lighter during the day and night.

Cause:Bone hyperplasia and spurs rubbing the surrounding tissue.

Traumatic arthralgia

Cause:a certain accident causing joint pain in shoulder, wrist, knee, ankle and other parts of joint without fracture or other serious conditions.


Painful location:

Rheumatoid arthritis

Seated Test To Tell If The Popliteus Muscle Is Contributing To Your Knee Pain


Sit in a chair with your feet flat on the ground. Lets say you have pain behind your left knee. Lift it up and cross your left ankle over your right knee. This can be hard for anyone over 60 so be careful and move slowly.

Important: The popliteus muscle is deep behind the knee. So if your muscles are tense in order for you to keep your leg in this position, you wont find the popliteus. Heres a simple trick. Get another chair and place it in front of you. Instead of placing your left ankle over your right knee, place it on the chair in front of you. This will likely be easier. Another option is to perform this test on the couch. Turn your body to the left and bend your left knee so its at a 90-degree angle and resting on the couch. Keep your leg muscles relaxed and resting on the couch so you can get deep.

Find the edge of your shin bone.

Let your fingers walk up toward your knee following the shin bone. If you were Dorthy, the shin bone is your yellow brick road. It will lead you to the wonderful Poplitus of Oz.

Go deep when your shin bone angles back.

Eventually, your shin bone will start to angle backward when it almost gets to the knee. You have now found Mr. Pops house! It will likely be tender so knock on his door softly.

He will likely be angry when he answers the door. So its time to give him a much-needed massage. Maybe a cup of herbal tea could help too.

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Of : Trying Medical Interventions At Your Doctors Office

  • 1Ask your doctor about aspiration for swelling. If your knee is very swollen, they may offer a procedure called aspiration. They will use a needle to draw off fluid from the knee, which will help with the swelling and pain. This procedure may take a few minutes, and they may use imaging scans to help guide the needle.XResearch source
  • Typically, they will numb the area before inserting the needle.
  • 2Talk to your doctor about knee injections, which may be beneficial. Several types of knee injections are available to you. Your doctor will know which options are best for your particular situation, but they can decrease your pain and inflammation.XExpert Source
  • The Deltoid Of The Butt: Anatomy And Function Of The Lateral Gluteal Muscles

    The gluteus medius and minimus together are the deltoid of the butt. Just as the deltoid muscle lifts the arm out to the side, these lateral glutes lift the leg out to the side: they are abductors.

    They are small cousins of the more famous gluteus maximus, the big muscle that gives shape to the buttocks . Medius and minimus are very much a pair, almost one muscle in two parts: they have nearly identical shape, location, and function, both acting as lateral stabilizers, preventing the hips from swinging too far from side to side as you walk and balance. You can activate them easily just by standing on one leg and lifting the other out to the side several times. When you start to feel a burn on the sides of your hips, both of them,5 you are feeling your lateral glutes.

    The deltoid of the butt

    The gluteus minimus & medius muscles are shaped like slices of pizza. Perfect Spot No. 6 is usually found halfway down the lateral edge, right on the side of the hip, in the meaty area between the ridge of the pelvis & the big bone on the side of the hip . But rather than being soft, the edge of the gluteus medius is usually quite rigid almost as hard as the bones above & below!

    These muscles evolved for all-terrain activity, which may be why they cause trouble for many people in the modern world.6

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    Massage Gun For Runners Knee

    With runners knee, it comes back to what I was saying up above here the pain in the knee as from the surrounding muscles and tendons getting too tight or building up acid and trigger points shortening the muscle in different angles pulling the knee out of place or putting unnecessary pressure on the joint applying string to the nerves then sending the pain signal to the brain. Yes, you feel the pain in the knee itself, but 90% of the time, the pain is from the shortening of the muscles from exercise.

    Stretching is not always enough. Sometimes it can cause more damage if a muscle gets knotted with a lot of trigger points. The muscles actually shortened from the trigger points in the muscle itself dont need to be lengthened.

    They will help you find them and places you didnt know you had them? Once you find these trigger points and tender areas, you can begin to release them manually or with a percussion massager itself. Once you work this above and below the knee and get the tendons worked out, you should experience tremendous relief in the knee.

    A question gets asked his percussion massagers good for runners, yes! Percussion massagers are good for any athlete putting a strain on the muscles. Like other massages, Percussion massage creates the blood flow in the soft tissue. And stagnant from the release of the toxins of lactic acid and the byproducts of the muscle burning glycogen at a high rate.

    Massage Therapy Treatment Of Knee Pain

    Pro Quad Massage Techniques/ Knee Pain/ Hip Pain/ IT Band syndrome

    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.

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    Pain In The Back Of Your Knee Treatment With Massage And Exercises

    To treat the pain at the back of your knee sufficiently, there are three things you have to do.

    The first thing is reducing the load on your knee. It eliminates the cause for your knee pain and makes the overall treatment more effective.

    You can reduce the load on your knee by losing weight and wearing a knee brace. Due to the weight reduction, your muscles have to work less to resist the load reducing the tension.

    Another very effective way is to massage the back of your knee, hamstring, and calf muscle. It reduces the tightness in your muscles and, therefore, the pain. You can also use a foam roller to reduce the tension in your leg muscles.

    These two treatment options relieve your pain immediately.

    Furthermore, youll have to do the following exercises to improve the strength of your leg to support your knee.

    Ill discuss the exercises here below.

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