Relieve Knee Pain by Gapping the Joint

If you’re dealing with knee pain and stiffness, you’re not alone. Knee pain is a common problem that can be caused by a variety of factors, including injury, arthritis, and overuse. If you’re looking for a way to relieve knee pain and stiffness, you may want to consider joint gapping techniques.

At Grapplers Performance, we have a three step methodology to getting athletes back to training how they want to. The first step is the “Control Phase,” where we re-establish control over the symptoms and restrictions that are causing the pain and problems.

The Control Phase

In the Control Phase we go through a series of steps until pain is 85 – 100% resolved. Typically we see this take about 2 – 3 weeks. Our step by step process includes:

1. Addressing the Joint Restriction(s)
2. Addressing the Soft Tissues Restriction(s)
3. Activate and loading the joint in it’s new (& typically now less painful) rainge

This is repeated until we’ve relieved the pain and then progress into the phase where Build Back Up.

Stiff and / or painful knees can happen for a number of reasons, if you’re unsure what is going on, hop on a free call with us to find out.

Relieve Knee Pain with this Joint-Gapping Technique

Ready to relieve your knee pain? Here’s a joint-gapping technique which should do just that as well as help improve your knee flexion as well.

We can use this to improve how your knee moves and then load it in the new range. This also helps improve movement in the long-term.

How To:

1. Grab a towel & roll it up.
2. Pull it up and pinch it with your knee.
3. Over-pressure your knee by pulling on your ankle for 6 sec.
   (Looking for a global pull/stretch in the joint, ‘hurts so good’ kind of feeling’)
4. Pause, don’t give up ground.
5. Repeat 10x, getting that knee to bend a little further each time.

Your knee should feel a little lighter and a little looser after.

The Key

Don’t settle here, now is your opportunity to make change. Load the joint in it’s new range to help work towards long-term changes and improvement.

Free Knee Injury Rehab Guide

Want a bit more guidance? Be sure to check out our free injury rehab guide to relieve knee pain.