Knee Pressure? Can't Sit On Your Heels?

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Bolster - https://amzn.to/3OWxBZo (Amazon) - this can be used or placed behind the knee
BJJ Belt - https://amzn.to/3KPbJf6 (Amazon)
Rocktape - https://geni.us/aAUZR (Amazon)
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If you are suffering from knee pain or pressure this drill can help. The knee can be restricted in flexion for many reasons but here are a few reasons.

Related Videos:
Knee Pressure Self-Release -    • Release Knee Pressure  

1. Tightness - The hip flexors and particularly the quadriceps muscles can be excessively tight and overdeveloped. These muscles help to extend the leg. Overuse and development of these muscles are often seen in those who perform a lot of lifting exercises (but not always). These muscles when excessively tight can cause too much extension, thus reducing flexion to the knee. If this is the case, a mobility/stretching routine for these muscles along with a strengthening program to the posterior chain can aid in knee flexion.

2. Arthritis - as two joint surfaces come closer and closer they tend to restrict the movement of the knee joint. This can happen in a condition known as Chondromalacia patella, where the knee cap is losing space on the femur. This condition can cause popping, clicking, grinding, and even knee pain. Whenever arthritic or degenerative changes occur to the body, it is critical to restore knee range of motion as soon as possible. Using mobility techniques like this one helps to "gap the joint" to provide more space and better movement. When joints move more often they secret synovial fluid, which helps to lubricate the joint even more, which then creates a better movement within that joint.

3. Meniscus - the meniscus is a piece of cartilage that helps to provide a cushion in the knee. The medial meniscus (one on the inside) bears about 85% of the weight of the knee and is often the one that gets injured. If any of the menisci gets torn it can sometimes create pain, locking of the knee, and can actually be painful. Oftentimes, small tears of the knee are treated very well conservatively but the first component is always pain relief. Gapping the knee can often increase the space within the knee, and when done repeatedly, the knee gapping effect can create a vacuum-like mechanism that helps the meniscus and other tissues glide and slide better past each other.

There can be other reasons you may be having pressure in the knee and they can range from the above-mentioned to cysts, tears, vascular injuries, etc. Whatever the cause of your knee pain or pressure, you may want to get the knee evaluated by a medical professional. If you are going to be performing this drill, it is wise that you always progress slowly and carefully. This drill can be started easily by using a pillow or cushion behind the knee to start out. From there you can progress and lower down slowly with time with less material. A good comprehensive program will incorporate strengthening and mobility Getting any joint back to health requires more than just a single exercise and there should be multiple approaches. Again, this can include strengthening, mobility, stretching, foam rolling, nutritional counseling, supplementation, etc.

Dr. Jagoda is a Sports Chiropractor located in Boca Raton, FL
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Health & Medical Disclaimer: Please note this video is for educational purposes and is not meant to help treat or diagnose your condition. We recommend you seek professional advice, guidance, and instruction prior to completing any physical activity.

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