Knee injuries aren’t just painful, they can also make getting on with your day-to-day tasks difficult. Below we discuss some ways to deal with three common knee and hip injuries.

Piriformis Syndrome

Sufferers of Piriformis Syndrome will feel spasms and buttock pain as a result of a condition affecting the Piriformis muscle, which is located in the buttock region.

A side effect of the condition is irritation to the nearby sciatic nerve which manifests itself as pain or tingling in the back of your leg.

Treat this syndrome with stretching and rolling (with a foam roller, for example).

To take your treatment to the next level, seek out a sports massage therapist who can work with muscle at a deeper level.

Get access to foam rolling and stretching libraries by joining our Free Members Area.

IT Band Syndrome

Iliotibial Band (ITB) Syndrome is the inflammation of the ITB as it moves over the lateral femoral condyle. There are a number of causes including overuse, overpronation, tight lateral tissues, leg length discrepancy and poor biomechanics. It is important to seek out a professional diagnosis before you carry out any treatment. In some cases, the pain may not be IT Band Syndrome, and it could be tight lateral quad that needs work. For this reason, it is important to get a proper diagnosis.

Once you’re sure it is IT Band Syndrome that you are dealing with, you can begin your recovery by stretching, rolling, and massage. You should be aware that rolling and massage could be quite painful.

Get access to foam rolling and stretching libraries by joining our Free Members Area.

Patellofemoral Syndrome

Patellofemoral Syndrome is the degeneration of the posterior surface of the patella (or kneecap).

The causes are varied and include issues with the angle of the knee in relation to the pelvis, tight quads or internal rotators, disparity between lateral and medial quads, weak abductors, and overuse or repetitive trauma. It is again important to make sure that this is the syndrome which you have, as there are a number conditions which cause knee pain.

Once you have identified which of these is the cause, then you can begin your treatment with a series of stretching, rolling and massage.

Get access to foam rolling and stretching libraries by joining our Free Members Area.