Medial Knee Pain Relief Exercise - Saphenous Nerve Flossing

Are you having knee pain on the inside of the knee or around the knee after sitting for a long time? Try this medial knee pain relief exercise! Keep reading below 👇
The Saphenous nerve, when irritated, can present as medial knee pain, tight adductor and groin muscles, or pain down the inside of your calf. Most will tend to try and stretch these tight muscles when in reality they may be putting more pressure on the saphenous nerve by stretching it too much. “Nerves don’t like to be bothered, stretched or compressed” is a common rule of thumb in the clinic!
Video Outline
0:00 Intro: Knee pain while sitting & Saphenous nerve Floss
0:14 Saphenous Nerve floss set-up
0:20 Position #1
0:35 Saphenous Nerve floss Set/Rep
Let us show you a simple move called the “Saphenous Nerve Flossing” to get rid of that knee pain.
1️⃣- Sit on a comfy chair, take both hands and gently pinch the skin along the inner thigh down to the medial knee. Pay close attention to certain areas that might be more sensitive or slightly painful and sharp.
2️⃣- When you’ve found a spot that is particularly ‘pinchy’ or ‘sharp’, hold onto the skin in that area and gently pull it away from the muscles to create some separation. Then, move the knee back and forth to floss the saphenous nerve.
3️⃣- Start by performing 30 reps of the nerve flossing or until the sharp sensation decreases by 50% or more than when you first pinched the sensitive area.
❗Please remember, you should NOT ❌feel more knee or groin pain while doing this exercise. If you do and have questions, please STOP the exercise and give us a call!
At Mobility Plus Sports Rehab, we always start with a thorough exam to make sure we understand your case and provide you with personalized ways to overcome them. We help our patients get rid of their chronic pain quickly and prevent it from coming back. As always, We are here for you!🧡💛💚💙
How do we do this? We do so by educating our patients with self-management strategies and providing pain relief in the office.
Tell us how many other tips you tried but didn't work? How did they work out for you? Leave the appropriate emoji below!
Want help with your knee pain while sitting? 🩺 Click on the link in bio ☝🏼to schedule a complimentary phone consultation with Dr. Li to find out how!
🤜🏼🤛🏼Give it a try! Comment below if you have any questions!
👉🏼If you like this video, make sure you give it 👍 and SHARE it with a friend who has frequent knee pain with sitting or needs help with their Saphenous nerve irritation!💪🏼
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