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Pain to Muscle Map |
Overworking these muscles causes shortening and formation of trigger points along the length of the muscle. It causes the thinner tendons of the quadriceps muscles that insert into the Tibia bone to pull at the point of the connection. This gives the sensation of pain in the lower part of the knee.
Often tightening of this muscle cause excessive curvature in the lower back and forward movement of the neck causing lower back pain or even neck pain ( explaining the entire mechanics is beyond the scope of this article).
Below is a diagram of the pain pattern that arises when these muscles are strained, and part of it get blocks/ trigger points.
If you can identify your pain pattern in the pain map, then select the muscle from the Trp maps and find its location on yourself. Search with light hand along the strained muscle for areas of hardness. These can be identified by hard small ball/knot like formation along the muscle length. Indicative location of such points is shown on the muscle maps.
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Step 2: Roll over and bring moderate pressure onto the Trp |
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working the septum between vastus lateralis and rectus femoris |
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Working on Vastus Medialis Trps |
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Working the Trps of Rectuc Femoris |
Once located regulate the pressure such that it is not unbearable. Keep steady pressure rather than pumping it. While holding the position, breathe normally close your eyes and feel the sensation running down towards you feet. You might most probably feel it running down till your knee. If there are not too many blockages in your calf, then you might even feel it running down to your ankle.
Hold the position for half a minute until the pain subsides. Inhale slowly as you release.
Check if the ball/knot has softened or reduced in size. If not then repeat one more time for thirty seconds.
Now stretch the muscle by sitting in Vajraasana or the backward flip combined. Easy version can be done with the heels up or with a pillow between your calves and hamstrings
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Vajrasana- Hard |
Addressing Knee pain using Swatantra Yoga
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