Foam roller exercises for hip/knee?

Kisame29

My usual exercise is using a stationary bike, but I've been having a sore hip/knee on one side for awhile (I used to run but it would turn into a sharp pain that left me limping, so my doctor told me to just avoid running since it puts too much pressure on that area). After reading around, I got a foam roller since I read that it can help with that type of pain but I'm not really sure which exercises I should be doing since there are tons of options on youtube and other sites and it's a bit overwhelming.

Can anyone give me some links (preferably with video) to which exercises would be the best to help with a sore hip/knee from bike riding and/or running? Also, how long should I be doing these exercises and are they only post-workout or both pre/post?

Any help/advice is appreciated, thanks

steve0820

My usual exercise is using a stationary bike, but I've been having a sore hip/knee on one side for awhile (I used to run but it would turn into a sharp pain that left me limping, so my doctor told me to just avoid running since it puts too much pressure on that area). After reading around, I got a foam roller since I read that it can help with that type of pain but I'm not really sure which exercises I should be doing since there are tons of options on youtube and other sites and it's a bit overwhelming.

Can anyone give me some links (preferably with video) to which exercises would be the best to help with a sore hip/knee from bike riding and/or running? Also, how long should I be doing these exercises and are they only post-workout or both pre/post?

Any help/advice is appreciated, thanks

Here are some examples for you. I love my foam roller for many things. As far as length, depends on the individual, and how many areas you need to address. If I find a spot that is really sore, I take longer. Depending on how I feel, I can roll before and after.

http://www.runnersworld.com/health/foam-rolling-runners

Scott Herman:

http://www.youtube.com/watch?v=fYS_Yme2_M0

Foam Roller Coach:

http://www.youtube.com/watch?v=KE5na0zvVMg

Omar Isuf:

http://www.youtube.com/watch?v=lJBtRTrmV20

Elliot Husle:

http://www.youtube.com/watch?v=bte6rg995ZI


Some Chiro Guy:

http://www.youtube.com/watch?v=4iYYilQ8_6s


*There is tons of vids online, but really in the end, they are mostly all saying the same thing.

Cherimoose

If the foam roller doesn't help, see a physical therapist or sports doctor to get it assessed.