Normal pressure on the muscle.
Control the pressure with your front leg.
Trigger points and tension in the thigh can often lead to pain in the outside of the knee.
With a self-massage, you can usually get the pain under control quickly.
All that you need is a foam roller.
In the following, I’ll show you, step by step, what you have to do to relax your thigh and eliminate its trigger points.
Muscle: Vastus lateralis
The vastus lateralis a muscle at your outer thigh. It belongs to the quadriceps femoris (Latin for “four-headed muscle of the femur”) and has the function of straightening your knee joint.
When there is tension or a trigger point in the muscle, this excess tension is transferred directly to the knee joint and often leads to pain in the outer knee.
Getting rid of this pain is usually quite easy, although it can be rather painful at times.
This can take several days or even weeks, depending on how stubborn the muscle tension is. However, you can expect an initial reduction in the pain within a few days.
You can expect a reduction in the pain within a few days.
There are two massage positions shown in the pictures. For a more intense massage, simply place the upper leg on top of the lower one.