Myofascial Release + Red Light Therapy
If you have tenderness outside the knee; for example at the tibial tuberosity—the small bump in the front of your knee below the patella, you may have a tendinopathy, or strained, inflamed tendon.
Using a Myobar or Edge Tool, strip the sore tendon back and forth along its entire length. Use Penetrex as an emollient to ensure smooth motion. Don’t do it too hard. Then, apply four doses of red light therapy. Do twice a day for two weeks, then only as needed.
The patellar tendon originates as the quadriceps distal tendon, which starts several inches before the knee. If the quadriceps muscle is tight or has lots of scar tissue contractions, it could affect patellar traction. To loosen your quadriceps, use a Myobar with massage lotion (preferred) or a muscle roller stick (see end of this book for more info).
Apply a thin layer of lotion to your quadriceps muscle, get the Myobar and while sitting in a chair, run it back and forth from the top of your quadriceps muscle to your patella. Apply firm, downward pressure as you do this (not super hard pressure).
Then, as you extend your knee from a 90 degree bent position (as the muscle contracts) pull the Myobar over your quadriceps muscle in the direction towards you, starting at just above the patella. Do it several times. This “strips” the tendon and fascia, loosening any scar tissue adhesions and invigorating it with blood flow and oxygen.
As with all soft tissue therapy, apply TendLight red light therapy to enhance repair afterwards.
NEXT: Summary and Review of Knee Self-Treatment Tools
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