This article is a transcribed edited summary of a video Bob and Brad recorded in August of 2022. For the original video go to https://www.youtube.com/watch?v=FKtQJrWSW5k
Bob: All right, these are four muscles, if you have knee pain, you should massage these areas.
Brad: We're going to tell you which muscles, how to do it. Everything you need to know.
Bob: Okay. Let's go. The first muscle, Brad, is a tiny muscle, an itty-bitty muscle. You wouldn't think it could give you any pain, but it does. It can flex the knee and twist the knee.
Brad: And, like a lot of small muscles, it's hard to pronounce. So we're talking about the popliteus.
Bob: Right, very good. Popliteus. So to find it, you're just going to take your fingertips, go behind the knee, on the inside of the leg.
Brad: Yeah. Not the outside of the knee.
Bob: Right, the thick portion is on the inside. So, rub across the fibers, which will be side to side.
Brad: I'm doing it right.
Bob: East to west, right. Now if it's tender, that's a sign that you should do this. If it's not, you'll probably be fine. Go onto the other muscles.
Brad: You can still massage it if you want.
Bob: Sure. All right, let's go down to the second area. All right, the second area I want you to consider is some of the hip flexors, and the ones that run vertically. Like the rectus femoris, the IT band, the sartorius even.
Brad: Now the sartorius, that's one that's nice to know about.
Bob: Right. So, you can do this with your hand too. But it's going to be a lot easier with the massage gun.
Brad: Right. If I’m going to do these, you could work the rectus, and mine's a little sore today because I was doing some biking the last couple days. I could feel that, and I might want to work it on the side of the ball head. I know it's going to be difficult to see with black on black. Hopefully, my hand there will help.
Bob: So, this is a powerful gun.
Brad: Yeah. We want to get the adductors, the muscles of the inner thigh.
Bob: That's another group, Brad.
Brad: Oh, I'm sorry. I jumped the gun. We're only on number two. So the sartorius.
Bob: And the IT band.
Brad: Yep. Right where the white stripe is there is exactly where the IT band is. I can work it there. Just be careful on the IT band going directly in, it may hurt if there isn't a lot of muscle there. So, you may want to go sideways with the massage gun.
Bob: You really can't massage it, but it could be bound down, so you can help loosen it.
Brad: I mean, you can try to massage it. When you massage these large muscle groups, you need both hands. They are going to get fatigued after a few minutes unless you really have some strong hands.
Bob: Strong, like bull hands
Brad: Strong, like bull hands. Maybe you work with your hands for a living.
Bob: All right, let's go on to number three. All right, what Brad already gave us a little preview to is the inner thigh. That could get very sensitive. It could develop trigger points.
Bob: So, you want to hit it with the massage gun.
Brad: Boy, I've had abductor strains, and I'm telling you they're not comfortable.
Bob: Well, it often happens if you're not using your glutes right, your glute maximus right.
Brad: The buttocks. The largest muscle in the body kind of deal.
Bob: And a lot of people aren't.
Brad: So, you want to get this muscle to relax in this position. I think in a recliner, lift the leg up is a good way to allow it to relax. I like to flip it out, so the toe points out and you can get into that muscle. And again, this should feel like a good massage.
Bob: Hurts so good.
Brad: Yeah, exactly. So, spend a few minutes on that.
Bob: We'll go on to number four, it’s simple, it is the calf muscle. Also known as the gastric/soleus muscle.
Brad: Yes. It moves.
Bob: It moves. And it crosses the knee joint. So that's why it can give you trouble.
Brad: Yep, that gastroc muscle. That's the one that crosses the knee joint. And again, you could work on this manually if you want. You're going to get a tired hand. It's a large muscle. I always use my thumbs if I do, but my thumbs get tired quickly.
Bob: And if it's tight, it will affect your knee. It will cause increased pain.
Brad: And this is a muscle, regardless of if you have knee pain or not, is a nice one that if you're a walker or a runner it’s good to keep loose.
Bob: Right. Good for your feet. Good for plantar fasciitis.
Brad: Yep. This muscle crosses the knee joint and connects to the calcaneus, which is directly connected to our plantar fascia and the toe extension. So it's one chain.
Bob: It’s a really important muscle to keep loose.
Brad: Yeah. That's good.
Bob: All right, we can finish up there. We can fix just about anything.
Brad: Except for.
Bob: A broken heart.
Brad: But we're not going to get it with the massage gun.
Bob: Right. Thanks.
Visit us on our other social media platforms:
Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts.
For this week’s Giveaway visit: https://bobandbrad.com/giveaways
Bob and Brad’s Products
Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop
The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics.
Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.