Causes

The muscle most commonly associated with causing knee pain is the quadricep.

Self-Treatment

1. Get a foam roller and put it on the floor.
2. Position yourself face-down, with your forearms on the floor and quadriceps on the roller.
3. Begin at the top of the quadricep, where it attaches to the hip.
4. Relax into the roller and take slow, deep breathes.
5. When the muscle relaxes, roll your body along the roller, moving it down the muscle an inch or two.
6. Pause there and relax and breathe into the roller again.
7. Try to relax into the roller more, with each consecutive breath.
8. Continue toward the knee in this manner until you’ve reached the the end of the quadricep.
9. Now roll your body slightly so that the outside of one of your quadriceps is against the roller.
10. Repeat steps 4 through 8.
11. Change to the outside of the other quadricep and repeat steps 4 through 8 again.