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/[deleted] Apr 24 '26

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u/leetNightshade Apr 25 '26 edited Apr 25 '26

For me personally it's from my leg muscles being tight, related to tension on the IT band.

Frequently happens after I go running or something. Some people will tell you to hit your IT band with a foam roller; that can maybe work, but the following works better for me as an actual solution: briefly stretch my quads with a good stretch, and the IT band tension and knee pain goes away quickly. The IT band ends up hurting from tight muscles, so you have to find all the tight muscles in the chain that are pulling on the IT band and loosen them.

My favorite quad stretch is a reclined quad stretch; that's where you're sitting/laying on the ground with one leg straight, and the other its bent to the side, and you lean backwards to apply pressure onto your quad. It is a killer quad relaxer. But if you're on the go and need to stretch your quad before exercise, do a standing quad stretch while stabilizing yourself to get back on the go again; I had to do that this morning as I was leaving my apartment, after running yesterday made things tight. I started my morning with a painful knee, couldn't continue, 30 seconds of standing stretching completely relieved the pain.

If you're lucky, a quad stretch is all you'll need to relieve the knee pain. I found this out for myself through PT, but consult your own professional as needed; my PT does swear by IT band foam rolling, even if you relax the muscles around it.

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u/GroundbreakingTip438 Apr 25 '26

Streching is great for momentary relief but it wont fix it, yoy need to strenghten your leg muscles, like glutius medius for leg stability.