How to Use a Roll Under Your Knees

The posterior part of your knee is the transitional point between your hamstrings and your calves. Beneath these muscles is popliteus muscle that laterally rotate and stabilize the knee when you lunge or squat. The posterior part of the knee is also made up of connective tissues, or fasciae, and hamstring tendons that run down on both sides of your knee. Overuse of this area often makes it stiff and inflamed, especially if your ankles and hip joints are tight, says physical therapist Gray Cook, author of "Movement." Using self-myofascial release techniques, such as using a foam roller or a massage stick, helps alleviate tightness and soreness in the back of your knee.

Things You'll Need

  • 1-foot long foam roller
  • Massage stick
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Instructions

  1. Foam Roller

    • 1

      Sit on the ground with your legs out in front of you and place a foam roller beneath your left knee. Put your hands on the ground by your sides and straighten your shoulders.

    • 2

      Place your right calf on top of your left lower leg and apply pressure on the left leg until you find a tender spot in the back of your knee. Flex your left foot toward your face as you roll.

    • 3

      Roll gently back and forth on the tender spot until it goes away. Take deep breaths as you roll to reduce the pain. Repeat the method on the right side.

    Massage Stick

    • 4

      Sit on the ground and hold one end of a massage stick in each hand. Straighten your left leg in front of you with the knee slightly bent. Flex your foot toward your face.

    • 5

      Roll gently in the back of your left knee with the middle part of the massage stick until the tenderness subsides.

    • 6

      Roll on the both sides of the hamstring tendons until you feel less tenderness. Repeat the rolling method on the right side.