Knee pain can be really awkward, not just because it prevents you from comfortably getting on with daily life but because it’s hard to massage the pain away. Your knee cap sits in the patella tendon and the patella tendon is created from the four muscles of the quadriceps as they pass over the knee joint and join to your shin bone.
Knee pain can be created by weak hips and feet because to compensate for the weaknesses here a way of walking develops that rotates your shin bone and creates a pull on your knee cap and causes it to rub on related bones. This can make kneeling, walking and running painful.
To help your shin bone to rotate back and to allow your knee cap to get back to it’s proper position your quad and thigh muscles need to release tension.
Sitting less helps a lot here, getting your leg out of the 900 angle as often as possible. A stretch that is useful is the strap stretch. You’ll need some kind of strap for this (obviously) you can use a yoga strap if you have one or a scarf, or belt, something not too stretchy. I use a dressing gown tie, but have also utilised a sling and scarf.
Another useful one is the standing quad stretch
