This technique is called massaging the patellar tendon. I know that sounds fancy but it’s really easy to learn about the anatomy of your knee. So you have your tibia, which is the weight -bearing bone of your lower leg, and you have your femur, the large bone of your upper leg.

They come together like this and right on top is your patella. That is your kneecap. It’s a lot like a cookie. Take your leg out in front of you and sit in any position that feels comfortable to you.

Take your thumb of your dominant hand and trace up your tibia, which is the bone you feel in the front of your lower leg, until you feel a knob. That is called the tibial plateau. It’s the top of your tibia.

Then take your other thumb and identify your kneecap. They are two separate things, at least an inch or two apart from each other. Your patella is encased in the patellar tendon and in between this knob and the kneecap is the patellar tendon.

It’s kind of like a magic button to make your knee feel better. Take your thumb or both and press down right into that space in between the knob and the kneecap. Breathe and gently massage side to side.

As you get more comfortable with it, you’ll start to notice that the sore spots can go away just with this gentle pressure. I found this technique super beneficial if I’m going for a walk or a jog and I’m cruising along and my knee just isn’t quite feeling right.

I’ll stop right there on the road, take my thumbs, usually I do both at the same time, and I’ll just rigorously massage that patellar tendon, bend the knees a few times, and then get back to work. Don’t be afraid to manipulate your kneecap also.

It’s meant to be a floating bone, so it moves around in different positions. Sometimes it can get stuck if one muscle group is tighter than the rest. It’s also a good idea to practice bending your knee all the way and in this position you’re non -weight bearing, so the knee is totally safe.

I also like one last thing, thumping. Make a little thumper with your hand and just thump right on your kneecap. This can help get a little circulation moving around and behind the kneecap. Notice that I’m going in a circle.

Getting to know your joints is a useful practice and you’ll be amazed what you can do all by yourself.