Using a foam roller for knee pain

Using a foam roller for knee pain - Pulseroll

Knee pain is extremely common and can have many different causes. It may be the result of an injury, such as a ruptured ligament or torn cartilage, or a medical condition like arthritis. Knee pain could also be a result of tight and sore muscles connected to the knee.

Treatment can vary depending on the cause but if tight muscles are the issue, then using a foam roller might be exactly what you need. Read our latest article to find out more about using a foam roller for knee pain.

Why use a foam roller for knee pain?

Foam rolling works by providing myofascial release. The fascia refers to the thin casing of connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fibre, and muscle in place. If the fascia tears and becomes inflamed, this can be extremely painful! It is worth noting that technically you can’t use a foam roller directly on the knee as this will not do you any good and could actually make things worse, but it is very possible to use a foam roller on the muscles surrounding your knee.

Using the foam roller on the muscles around the knee can stimulate blood flow which can help to speed up recovery time and ease any inflammation and soreness. Try using a foam roller on the IT band, quads, adductors, glutes and calves.

foam rolling for knee pain

Foam roller exercises for knee pain

Keep reading to find out some of our recommended foam roller exercises for knee pain:


  • Lying on your front, place the foam roller just above your knee
  • Roll the quad muscle from the top of the knee to the base of the hip
  • If you find any particularly tight areas, spend some extra time rolling over those trigger points.


  • Sit on the floor and cross your left foot over your right knee
  • Place the foam roller directly under your left glute
  • Apply pressure and roll up and down, making sure to switch sides.


  • Lying on your front with your knee slightly out to the side
  • Roll the inside of your thigh from the groin to just above the knee

A foam roller with a difference

Here at Pulseroll, we took the standard foam roller and added our performance enhancing vibration technology! The vibrations get deeper into the muscle so there’s less need to physically roll so much. This gives a quicker and more effective result compared to standard foam rollers. It is also less painful due to the smoother surface compared to the bumps and ridges on standard rollers. The technique is to find tight spots and apply pressure whilst gently rolling and leaning side to side.

Try the Pulseroll vibrating foam roller today to ease knee pain.


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