My long-distance running friend recently developed bilateral patellar tracking issues during training.  In order to improve mobility and the tracking problems she has been using the Wave Tool in addition to dry needling to release tension, adhesions, and knots.  She will be back to running soon thanks to her Wave Tool being a big part of her recovery protocol.

Running can place tremendous loads on the muscles and joints of our knees, hips and feet. Overuse, inadequate recovery time, poor form, and fatigue can lead to strain of these muscles and tendons.  Symptoms of overuse strain begin to manifest as muscle soreness and the development of trigger point pain and tightness.  Trigger points are taut areas of muscle tissue that are unable to relax back to their normal resting state.  Chronic trigger points can be very painful, and they can begin to lead to damage in the tendons and joints such as patellar tracking issues, hip impingement, plantar fasciitis, Achilles tendonitis, IT band syndrome, etc.... 

Management of these problems is possible with a proper exercise regime and with use of your Wave Tool.  The Wave Tool has a myriad of edge designs and shapes that can be used to effectively scrape and massage the entire muscle and tendon complex. 

In the knee, problems can manifest or be made worse due to tightness in the quads, specifically the VLO.  The VLO’s muscle fibers are oriented obliquely, and it lies under and attaches to the IT Band.  The muscles positioning can create a lateral pull on the patella.   When treating runners with knee problems, I almost always find excessive trigger points and tightness in the VLO contributing to the knee condition.  Of course, there are many other contributing factors with knee pain including weakness of the hip abductors, adductors, and pelvic floor to name a few.  As well as poor recruitment strategies, poor form, foot problems and past injuries.  I always recommend seeing a professional for guidance, however most everyone can use the Wave Tool to help many conditions without causing further issues.

I recommend doing the Wave Tool or any scraping and massage recovery regimen 15-20 hours after a hard training session.  However, timing can be quite flexible depending on your needs and schedule. The entire bodywork session should last about 10 minutes and can be followed by stretching and light functional strengthening. 

Here’s how to use your Wave Tool for knee Recovery:

For maximum effectiveness and comfort when using a scraping tool, you should use lotion.  Any good skin lotion or balm should work well. Begin with the large edge on the Wave Tool.  This scraping edge is designed to release facial adhesions that may have formed between the muscle fibers and facial envelope.  This edge is also a nice way to positively stimulate the nervous system and decrease areas of sensitivity and tension.  Use long broad strokes with the edge held at a 45-degree angle, like you are plowing snow (pushing) with the edge.   Perform 10-20 strokes, in both directions, along the entire quad and don’t forget to go lateral along the IT Band all the way to the Hamstring (where your VLO ends).  The strokes should be firm but comfortable and the speed should be such that it takes three seconds to travel the distance of the thigh.

After working the muscles, you can take the large edge, or the edge of the gua sha spoon and release the tissue right up to and surrounding the knee cap.  Focus treatment on the lateral and superior angle of the patellar attachments.  Scraping this area can be a bit uncomfortable but should not cause pain under the kneecap.

Next, we want to find and treat the trigger points or any other areas of tension within the muscle.  The trigger points will be more tender than the surrounding tissues and the muscle tissue will feel tight.  Once you have found a trigger point use the trigger point knob or pressure disc of your Wave Tool to apply deep and steady pressure.  Hold this pressure with the tool and take 5 deep breaths in through your nose and out through pursed lips.  As you exhale you can slightly increase the pressure.  Repeat this process throughout other trigger points you find in the muscle.

As the trigger points are released, they can expel chemical waste products that build up with the chronic muscle contraction.  It is extremely helpful to flush out these chemicals and to move blood and lymph throughout the muscle tissues.  To help this process along, you can use the rounded massage surface on the Wave Tool.   Perform 10 -20 strokes with the massage surface along the VLO and other neighboring muscles that have trigger points. 

Your muscles should feel relaxed and comfortable following the treatment session.  If you overdid it, meaning you are sore or inflamed into the next day, then simply go lighter the next time.  You will find the right pressure and dosage overtime.  Finish the Wave Tool treatment with some active stretching and drink lots of water over the next few hours. Repeat this process every 3 or so days during your injury recovery.