Have you been noticing restriction and pain right above your knee cap lately? Pain on squats?

You may have some fascial adhesion (AKA scar tissue) build up where the 4 quadriceps muscles come together to form the quadriceps tendon.

Here's what you can do:

1. Take a spikey massage ball and place it right above your knee cap. Gently press the massage ball against the wall with your thigh. Now massage your thigh over the massage ball in a side to side type motion (cross friction massage) for 2 minutes.

2. Once again press the spikey massage ball against the wall with your thigh. Maintain firm pressure on the ball as you bend your knee. Grab your foot and stretch your heel up to your buttocks (or as close to your buttocks as you can). Hold for 2 seconds and then straighten your leg. Do this 8-10 times.

If you don't have a spikey massage ball, the elbow works great!

Give these myofascial release techniques for your knee pain a try. After you do, let me know your thoughts. Leave me a comment in the comment section down below. I'd love to hear from you!

TAKE CONTROL OF YOUR OWN HEALTH! Stay Young, Train Hard!

Images courtesy of Muscle and Motion Strength Training app (@muscleandmotion)

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don't use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless OcraMed Health, Dr. Joe DeMarco, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. OcraMed Health/Dr. Joe DeMarco makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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