Self Treatment Techniques for the Upper Legs
Below are some stretches and muscle release techniques for leg, knee, back, and hip pain that I have personally used with good results. Feel free to share and try these techniques, but keep in mind that they might not work for you and are not a substitute for medical treatment. If you feel any sharp pain or your problem gets worse or fails to improve, stop the activity! For more details on my favorite way to stretch or loosen my own muscles, review my Self Treatment page.
QuadsYour quads may tend to get too tight when you increase the amount of work they do, whether its starting to walk, run, or increasing an activity you've already been doing for years. Hip or knee pain can be caused by tight quads. While stretching is of moderate use (only can deeply stretch the center quad), you can easily loosen them up with direct pressure.
Lie face down on the floor and placing a tennis ball, rolling pin, or other smooth object under the sorest spot you can find, halfway between your knee and hip. Curl your leg up and down (bending your knee) until you feel at least some relief. If the pressure is too intense, use a smaller object or do the release laying on a bed to lessen the amount of force. Also roll partly onto your side and look for sore points in the outer quad, which are often sources of knee pain. |
|
|
|