The Tip of the Month:

Knee Pain

If you go to an anatomy book and look at the quadriceps ("quads" for short), you will notice that the tendons of the quadriceps join together, and become the patella (kneecap) tendon. The tendon crosses directly over the kneecap and inserts on the bump just below the kneecap. Since the kneecap is a moveable bone, when a quad spasm pulls up on the tendon, the kneecap moves with it. Depending on which of the four quadriceps muscles is doing the pulling, that is the direction that the kneecap will go, pulling the knee out of alignment.

The treatment that works best is to use an 18" piece of clothes pole – yes, the kind you'll find in your closet. While seated, use the clothes pole (a 1" dowel) to slide over the quads. Use as much pressure as you can tolerate. Go all the way from the hip to the knee.

You can also use a rolling pin, however, don't hold it on the handles and let it roll, instead, hold it on the solid center, and slide it over the muscles.

The quads are big, thick muscles, so it will usually take several passes before you will begin to feel relief. If you find a particularly painful spot, just press down on it. The natural tendency for people is to avoid pain the moment they feel it, while just the opposite is what is necessary to relieve the spasm.

Do not go over the kneecap; stop about 2-3" before you reach that point. If you feel an area that is especially tender, you have found a spasm. Hold the pole on the spasm for a few moments, applying as much pressure as you can tolerate. Eventually this area will not be tender on subsequent treatments.

An alternative is to use your forearm. The bone, which goes from the elbow to the wrist, is your "rolling pin" (it´s actually your ulnar bone). To achieve the best results your thumb should be facing up. Lean in with your shoulder to put enough pressure on your quads. Simply push all the way down your thigh.

Do this several times, and always stay within your tolerance level. Remember, these are thick and deep muscles, so light pressure will not do. As they say in the Marines "no pain - no gain" - but the pain must stay within your tolerance level.

To learn an effective stretch for the quadriceps, and about the other muscles that frequently cause knee pain (especially on the inside or outside of the knee) order the Pain-Free Triathlete. If you have a good tip that helps you, tell us.