Why Does My Knee Cap Hurt & How Do I Fix This? (5 minute in-home routine included!)

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Whether you’re a competitive athlete, weekend warrior, or part time gym rat, knee pain can put a real kink in your favorite activities. And although there are many potential causes, there are also solutions you can adopt to not only quickly soothe pain, but prevent it from returning. In this video, A.J. explains why your knees get sore and demonstrate a quick do it yourself routine that will get you feeling back to normal fast, from a scientific perspective.

Pretty much all pain localized in the knee cap falls into the broad diagnosis formally known as patellofemoral pain syndrome. Several things can trigger it including but not limited to a combination of over use (too much intense activity), improper bone or foot alignment, weak thigh muscles or even a direct blow to the area. The pain typically felt in front of the knee cap is a result of inflammation, tendinitis, sprains or strains & tends to get worse when you bend your knee to walk kneel, squat, run or get up. The knee might also swell or produce a pop or grinding sound any time it is moved. Although the pain is usually enough to leave you incapacitated short term, proper rest, icing and medication should get you through the first day or so. But it will only get you so far towards a full recovery.
1) MASSAGE THE AREA (3 MINUTES)

2) PATELAR MOBILIZATION

3 KNEE FLEXION & EXTENSION

4) ECCENTRIC CALF RAISE

5) WALL DESCENT SQUAT
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Видео Why Does My Knee Cap Hurt & How Do I Fix This? (5 minute in-home routine included!) канала Simple Strong Science