The strategies explored in this video are useful if you’ve experienced acute knee injury, such as a sudden twisting or impact injury.
Whether the injury happened during a sport like skiing, soccer, jiu jitus or other martial arts, or happened during a car accident or fall, or whether – like me – you fell in a river, got your feet stuck between rocks and twisted your knee really badly…this video is for you if you’ve ever experienced a rapid/sudden knee injury, even if that injury was decades ago.
While we’re focused primarily on the quad tendons in this video, you can use the strategies I show you to target other tendons and ligaments in and around your knee joint, depending on what your body needs.
Some of you will need to target your IT Band tendon where it attaches, some of you may need to target primary the inner thigh tendons, like VMO (vastus medialis oblique, a quad muscle), sartorius or gracilis; while other people may need to target the LCL, MCL or patella tendon.
You’re looking for fascia adhesions, where the connective tissue of these muscle tendons (or ligaments in and around the knee) got pulled into a protective contraction.
When fascia is really health, even tendons and ligaments shouldn’t be identifiable by a “clunk” – they should blend seamlessly into their greater environment, which includes muscle fascia, blood vessels, nerves etc and all the fascia wrapping each of these.
The point here is to identify the fascia adhesions and “scrub” them out using your thumbs to compress the fascia, and movement of your leg to shear the fascial fibers apart.
You’ll need to focus diligently on pinning the adhesions as securely as you can in place, while your leg movement is what creates the “release” of the dense tendon fascia.
Tendons will be more ahdesed than ligaments, since tendons come from the musculature and attach to bones, while the ligaments are dense fascia not coming from muscle that attaches bone to bone. There is generally less fluidity in ligaments, because tendons need to be more flexible (while still denser than muscle).
You can even wiggle your thumbs UNDER your kneecap to see if there are adhesions under there, which will be the primary cause of your knee feeling “stuck” or painful, as if someone has jammed a stick under your kneecap.
This process will not be a one and done, so you’ll need to keep checking on your knee tendon fascia every day until you begin to notice significant changes. Creating healthful fluidity here may take months of work, depending on when your injury occurred.
When you start moving more again (in my case, I’m walking and hiking) you may need to continue doing this fascia release of the knee tendons, since these are still the areas that will compensate while your injured ligament (like MCL or meniscus) heal.
If you experienced the acute knee injury decades ago, you won’t have to worry as much about compensations…but it will be harder to get into the deep fascia where these adhesions are. You may have to break through the outer layers of quad tissue first, depending on your body, activity level and current fascial health.
For best results, watch the video carefully and please use CAUTION. We’re working in and around a sensitive joint, and if you get ANY sensations of “danger” from your body (like your knee feeling unsafe) please STOP. You may need professional help to do this safely.
Please share your experience and results below, I love hearing your stories!
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