Mobility Session 3

Video Transcription:

John: All right. We're back again with another installment of our mobility series with Dr. Lindsey Mumma, and today we will be talking about knee pain.Dr. Mumma: Okay. So if you're having pain underneath the kneecaps, more than likely it's because your quads are too tight. So we're going to go over a quick stretch of the quads and then just some easy mobilization of those, and then talk a little bit about the IT bands.So easy way to stretch the quads is to actually set up an ab mat. The bench works as a pretty good height for me. You kind of have to go off of the length of your quads. But you want to be pretty much straight up and down with the foot in the butt.What we're going to do is stretch in three different planes. The first one we're going to go overhead. I am actually just going to keep my pelvis exactly as it is and lean back a little bit. So I'm stretching going this way. So a couple little pulsesgoing backwards. Then, I'm going to take my arms and reach away from the side that I'm stretching. So I'm stretching my left quad right now. I'm going to reach away this way, and I'll feel a different pull in the quads. The third way is I'm actuallygoing to twist my torso.So instead of just getting a nice foot to the butt pull on the quads, I've actually stretched it in three different planes, because I expect my quad to be able to move in three different planes. So I need to stretch it like that.Another easy way to just mobilize it, John is going to go ahead and show us. So he's rolling under the quad. As with everything that we do with the foam roller, you don't want to just hold the foam roller in place. He's going to keep moving. As he kind of oscillates back and forth over this, he's getting different parts of the quad worked out. He can go foot up towards the butt or leg all the way straight. If he brings the foot up towards the butt, he's probably going to get a little bit more of a stretch while he's doing this. You see he's turning his body because you want to get all of this, not just right here.From this position, he can actually turn on to his side and get the IT band. If you're having pain in the outside part of your knee, more than likely it's because you're getting too much pull from the IT band. You want to make sure that's nice and mobile. Easiest way to do it is to actually put this foot, the upside of the foot in front of you and then kind of roll out the entire IT band. So that is going to come all the way up into the hip and your TFL and then all the way into the knee with the IT band.So keep those structures nice and mobile. If you do that, that tends to take away knee pain. If you're having any popping or clicking or anything like that, then it's probably something you want to get checked out. But if you're kind of having that achy sort of feeling and some grinding sort of sounds, usually it's because your quads are too tight and you need to get those loosened up.John: All right. Bye buddies.Dr. Mumma: Bye buddies.So come see us at Triangle Chiropractic and Rehabilitation Center. We’re in the Twin Forks Office Park, right on Six Forks Road at 6060A. We’re nestled in between Sandy Forks, Six Forks and Lynn Road. So come by and see us today, and we’d love to help you out. Thanks.

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Dr. Mumma is an experienced chiropractor who has served the Raleigh area.  Learn about our Raleigh chiropractic treatments.