Foam Rolling Friday🙌
Are your knees, hips or low back hurting⁉️😣
Commonly overlooked causes are having tight IT bands, quadriceps or adductors🤔
Each of these muscle groups have varying attachment sites on the pelvis and then down around the knee; therefore, if any of the muscles involved in these muscle groups are over or under active from daily movement patterns, scar tissue or adhesions there will be an ISSUE😫💥
For example, I personally had over active hip flexors/adductors which rotates my pelvis anteriorly so much that it caused major low back/SI joint back pain for quite some time until I was able to roll and stretch out all of the knots and loosen the adhesions that had built up from stress. •
IT Band: thick band that runs from the outside of the hip to the outside of the knee. With all your weight lay on your side on the foam roll and move up and down the entire length of the IT band😭
Quadriceps: the large 4 muscles that makes up the front of your thigh! Place the foam roll directly under your body along the front of your thigh. Roll not only the front, but also the inner and outer portions of the quadriceps.
Adductors: these muscles are often forgotten about but play a huge role in most movement distinctions #kneevalgus
This is an awkward🙈 place to roll but DO IT! Position yourself so that the foam roll is along your inner thigh and just roll from the high inner groin area down to your medial knee.
You all are going to hate me after rolling these 3 tight areas!!!🔥😫BUT if you continue and push through the pain you have a high chance of not having anymore knee, hip or low back pain! 👊🏻 spend 30 sec-2minutes on each area rolling around & notice where you are the tightest!