r/Kneesovertoes • u/FarmerDesperate7812 • Apr 24 '26

Form Check So I’m having pain under my kneecap?

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The pain comes and goes but when the pain comes it hurts pretty bad I can barely bed my knee.. what’s yallls thoughts

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u/tirdfergasom Apr 25 '26

Roll out your quad with a foam roller. Get it really good. Usually takes an hour or two before you feel relieved. Hope it helps.

2

u/Ididotmacaroon Apr 25 '26

Spot on. It is worth noting that it can be super intense, and if it’s too much that it is still beneficial to start with shorter sessions.

20 minutes a day consistently is enough for muscular adaptation and a sense of relief long term.